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Managing Anxiety

Feeling anxious sometimes is normal but if worried thoughts are disrupting your life it can become a real problem.











Symptoms I might be experiencing.

· Over thinking things · Racing thoughts · Difficulties concentrating · Feelings of dread · Heightened awareness · Feelings of not really being there · Physical changes like sweating, heart racing, dizziness · Poor sleep, tummy problems, aches and pains · Irritable, nervous, not in control. · Withdrawing from things and sometimes not being able to leave the house


How can I cope with my anxiety? First of all – what about your self-help resources?


  • Consider contacting your GP for advice and clinical support.

  • Practice breathing exercises such as breathing IN slowly to the count of three and breathing slowly OUT to the count of four for a few minutes.

  • Keep a worry journal; carry a notebook or have one by the bed and write down your worries as they arise/before you go to sleep. Writing them down can have the effect of reducing their impact.


  • Practice mindfulness exercises, meditation or yoga.

  • Talk to someone you trust about how you are feeling. This could be a friend, a family member or a work colleague. Ask them for support

  • Practice grounding techniques that focus on your senses; look around you and focus on what you can see, hear, touch, smell and taste. Doing this allows your brain to switch over from the racing “anxious” thoughts and to focus on something else.

  • Look after your wellbeing paying attention to sleep, diet and exercise.



How can I cope with my anxiety? Some tools that could support you


CBT (cognitive behavioural therapy) · CBT teaches you coping skills for dealing with different problems. It focuses on how your thoughts, beliefs and attitudes affect your feelings and actions.

Mindfulness techniques including meditation, relaxation classes and massage.

Apps to help you relax or to understand how to change how you think.


Talking Therapy with a person centred counsellor


Your GP may prescribe medication to ease anxiety


How can I cope with my anxiety?

Where else can I get support?


Anxiety UK has a helpline and can help with support groups near you, discounted therapy, courses for anxiety management and anxiety relief.

Mind the mental health charity has an information helpline that helps explain mental health problems and where to get help near you.

People at Work, your Employee Assistance Programme will be able to support you in managing anxiety.

Your GP can help you access Talking Therapy and CBT as well as possible support groups


Talk to a People at Work first responder and find out how we can be part of your wellbeing support.

020 3286 1545 Support@peopleatwork.co.uk

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