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Managing Your Anxiety

 Anxiety can be useful to protect us from harm, anxiety acts as an alert system for potential danger and can prompt you when something needs your attention. However anxiety can become a problem when it takes over our lives when there is no real threat. This can result in panic attacks or physical symptoms such as a racing heart, sweating, fast shallow breathing, dizziness, confusion or a churning tummy to name a few. If this sounds familiar a good idea is to practice this breathing technique which soothes your parasympathetic nervous system and calms the body response by slowing down breathing and heart rate, decreasing tension and blood pressure so bringing the body and mind to a calmer state. It takes but 3 minutes. Try it and then practice daily so it becomes part of your day. Lay, sit or stand. Breath slowly in through your nose noticing the air filling your belly, don’t force it, just breathe in for a count of 5 and then out through your mouth for a count of 5. Let the air flow gently in and out without pausing or holding your breath ( if a count of 5 is tricky try 3 and work up to 5). Repeat for 3 min. (NHS 2019)

Feel Better Right Now

Making small changes to your day to day physical health can really improve mood
Sleep at regular times each day aim for 6-8 hours per night. Relax and wind down before bed by having a bath or listening to music. Sleep in a calm, dark space and avoid screens an hour before bed. If sleep is poor keep a sleep diary so we can look at this together.
Exercise has been proven to aid in improving wellbeing. It helps with low mood and can reduce anxiety. It also raises self esteem. As little as 20 min physical activity per day can make a difference. Perhaps try yoga walking, swimming or cycling.

Out of Hours Services

Samaritans 24 hour helpline
08457 90 90 90
www.samaritans.org.uk

Childline
0800 111
www.childline.org.uk

If you or your child or someone you know are feeling actively suicidal please attend your local Hospital Emergency Department

Shout 24 hour Text help line 85258 www.giveusashout.org

Kooth.com free online counselling for children and young people

Lets Talk Wellbeing NHS service for adults