Anxiety and MNGT
Anxiety and MNGT
Anxiety and MNGT
Feelings of anxiety are a normal response to life challenges- e.g. before a job interview;
a group presentation; or an exam.
In all anxiety, we tend to over-estimate the danger, and under-estimate our ability to cope.
Different types include:
Generalized anxiety disorder (GAD)
Social anxiety
Specific phobias
Panic disorder
Agoraphobia
Obsessive compulsive disorder (OCD)
Post-traumatic stress disorder (PTSD)
Anxiety
Anxiety Behaviours
Avoiding people or places
Not going out
Going to certain places at certain times, e.g. shopping at smaller shops, at less busy times
Only going with someone else
Escape, leave early
Safety/Adaptive Behaviours: Go to the feared situation, but use coping behaviours to get you through, such
as: holding a drink, smoking more, fiddling with clothes or handbag, avoiding eye contact with others, having
an escape plan, taking medication.
Safety behaviours can also help to keep your anxiety going.
Anxiety Symptoms: What happens in your body
Your mind
• is busy whirring with repetitive thought patterns.
• is prone to dwell on negative experiences, thinking situations over and over again.
• has difficulty concentrating, thinking clearly or focusing effectively.
• has difficulty remembering things.
• has difficulty making decisions.
Anxiety Symptoms:
What changes might happen in your behaviour?
• Poor sleep
• Loss of appetite or over-eating
• Decline in academic performance
• Increase in substance use
• Withdrawal from friends and activities
• Lowered sex drive
• Loss of enjoyment and pleasure
• AVOIDANCE
The Vicious Cycle of Anxiety
VICIOUS CYCLE OF ANXIETY
Tips to Help you Cope
Breathing exercises take only a few seconds, no matter where you are.
It is particularly helpful at stressful times, and also practise it at regular intervals
throughout the day.
When learning the technique it is a good idea to try it when you are feeling
calm. NB: Need to take time to learn the skill before you can use it when
stressed.
ACKNOWLEDGE - Notice and acknowledge the uncertainty as it comes to
mind.
PAUSE - Don't react as you normally do. Don't react at all. Just pause, and
breathe.
PULL BACK - Tell yourself this is just the anxiety or depression talking, and
this thought or feeling is only a thought or feeling. Don't believe everything
you think! Thoughts are not statements of fact.
LET GO - Let go of the thought or feeling. It will pass. You don't have to respond to
them. You might imagine them floating away in a bubble or cloud.
EXPLORE - Explore the present moment, because right now, in this moment, all is well.
Notice your breathing, and the sensations of breathing. Notice the ground beneath you.
Look around and notice what you see, what you hear, what you can touch, what you can
smell. Right NOW. Then, SHIFT YOUR FOCUS OF ATTENTION to something else -
on what you need to do, on what you were doing before you noticed the worry, or do
something else - mindfully, with your full attention.
Seeking Support
If you feel anxious all the time, for several weeks or if it feels like your anxiety is
taking over your life, then it’s a good idea to ask for help. Your GP should be your
first point of contact. If in distress or out of office hours you can contact the A&E
dept. of your local hospital.
Helpful Contacts;
Samaritans Ireland; FreePhone: 116 123 [email protected] www.samaritans.org
Your Mental Health www.yourmentalhealth.ie
Social Anxiety Ireland 01 803 2919 www.socialanxietyireland.com
Mental Help www.mentalhelp.ie
Remember…