Relaxation strategies can be useful in reducing general levels of anxiety and tension over time. They are not typically a “cure” for anxiety; they are best used together with other CBT skills such as cognitive restructuring and exposure and practiced regularly, like exercise. They also should not be usedto prevent or get rid of panic or severe
Anxiety is designed to keep us safe by preparing us to deal with challenges or situations that are dangerous or threatening. It does this by: Keeping us alert so that we are able to spot and avoid danger. Preparing our bodies so that we can quickly take some action to keep safe.
This workbook aims to help you to: Recognise whether you may be experiencing symptoms of anxiety. Understand what anxiety is, what causes it and what keeps it going. Find ways to understand, manage or overcome your anxiety.
As we will state often in this group, effective anxiety management means using lots of different “forces”—CBT skills— to battle anxiety. Take home points: Cognitive skills are one set of skills used in CBT. Our goal is to examine the evidence to uncover the facts, both positive and negative, about a situation.
Explains anxiety and panic attacks, including possible causes and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family. If you require this information in Word document format for compatibility with screen readers, please email: [email protected].
Coping Skills. Anxiety. Deep Breathing. Deep breathing is a simple technique that’s excellent for managing emotions. Not only is deep breathing effective, it’s also discreet and easy to use at any time or place. Sit comfortably and place one hand on your abdomen.
A coping toolbox is a collection of skills, techniques, items, and other suggestions that you can turn to as soon as you start to feel anxious or distressed. No one thing works for everyone, and it may take some trial
This next section will help you explore strategies to introduce to help manage your distress. It is important to understand that as individuals we are all different and what works well for one person may be different for another. There are no right or wrong ways to describe anxiety as everyone experiences it very
You will also learn that each anxiety experience is time-limited and that you have skills to tolerate it, making you less fearful of experiencing anxiety, and increasing your self-confidence. You will also focus on some key problems in your life and develop greater skills in solving problems, which leads to living a life
Talking therapies. Talking therapies, like counselling or Cognitive Behavioural Therapy (CBT), are very efective for people with anxiety problems. This includes Computerised Cognitive Behavioural Therapy (CCBT), which takes you through a series of self-help exercises on screen. Contact your GP to find out more.