The Christie NHS Foundation Trust Coping with Anxiety Anne
Crook Counsellor / Psychotherapist The Christie NHS Foundation
Trust
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The Christie NHS Foundation Trust What is anxiety? Normal
Protective Threat focused
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The Christie NHS Foundation Trust Fight or Flight
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The Christie NHS Foundation Trust Physical symptoms Increased
heart rate Increased muscle tension Jelly legs Tingling in the
hands and feet Hyperventilation (over breathing) Dizziness
Difficulty in breathing Wanting to use the toilet more often
Anxiety UK
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The Christie NHS Foundation Trust Feeling sick Tight band
across the chest Tension headaches Hot flushes Increased
perspiration Dry mouth Shaking Choking sensations Palpitations
Anxiety UK
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The Christie NHS Foundation Trust Internal alarm system
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Thoughts What if its worse? Feelings Anxious Frightened
Behaviour Avoid opening Worry Physical Heart racing Tight chest
Muscle tension Trigger/Event Hospital letter arrives
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The Christie NHS Foundation Trust Unhelpful coping strategies
Avoidance short-term relief / gain, long-term pain Excessive worry
trying to make the uncertain certain
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The Christie NHS Foundation Trust Overestimate the threat,
Underestimate our ability to cope
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The Christie NHS Foundation Trust Helpful coping strategies
Physical Exercise Relaxation / Breathing / Visualisation
Mindfulness in the present moment Do something more interesting
Talk to someone Soothing self-talk Thoughts arent facts Its just my
alarm going off Ive coped before so I can cope again
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The Christie NHS Foundation Trust Mindfulness - in the present
moment
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The Christie NHS Foundation Trust Resources
www.franticworld.com www.friendlyfocusing.com
www.breathworks-mindfulness.org.uk www.bemindful.co.uk
www.mentalhealth.org.uk www.headspace.com
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The Christie NHS Foundation Trust You may not control all the
events that happen to you, but you can decide not to be reduced by
them. Maya Angelou