Dealing with anxiety or panic
It’s normal to feel anxious or panicky from time to time, particularly in the face of threat or danger. But if these feelings stay with you when the threat has passed and are getting in the way of your everyday life, there are lots of things you can do that will help.
Jean has found ways to manage her anxiety over the years
Jean shares some tips:
- Meet up with friends and neighbours in the park.
- Put your phone on do not disturb when you go out walking so there are no distractions.
- Pay attention to sights, smells and sounds when outdoors.
- Use mindfulness techniques.
- Accept support from family and friends.
- Keep journals and diaries to help challenge anxious thoughts.
Brain scans have shown that the sound of birdsong shifts your attention away from your own thoughts and helps reduce anxiety. (Natural History Museum)
Laura has found living through the pandemic really tough
Laura explains what the Daily Mile is:
- The Daily Mile’s about getting out every day for fresh air and exercise.
- Try to integrate this into your working day.
- It helps clear your head and makes you more productive at work.
- It’s about being around nature.
- You may discover places that you never knew existed.
Each year, Scots make over 162 million visits to parks and green spaces. (Greenspace Scotland)
Dr Dean Burnett explains the neuroscience of anxiety
Dean explains that:
- Our brains have a very sophisticated threat detection system.
- Any possible dangers or threats will trigger this system.
- We can be anxious about things which haven’t happened and may never happen.
- The logical parts of our brains usually overrule the emotional parts, but sometimes we can become anxious all the time or feel fear at things which make no sense.
- Chronic anxiety is like an annoying smoke alarm that goes off all the time.
You can use a comforting scent, such as lavender, to turn down your brain's 'alarm system'. (Tina Ghavami et al, 2022)
Meditation music helps Trishna to relax
Trishna explains how she stays healthy:
- Listening to meditation music every day can take your mind off worrying.
- Find a walking route that you enjoy, such as a walk beside water.
- Keep healthy by being out and about in the fresh air.
- By walking you can meet so many different people.
- Being outside, you can just relax and don’t have to think of anything.
Caroline shows you how to practice a breathing exercise
Key steps:
- Find a comfortable seat
- Keep your feet flat on the floor
- Sit up tall with your shoulders relaxed
- Breathe in through your nose
- Breathe out through your mouth, making a "Haaa" sound
- Find your own breathing rhythm
A message from Gavin, a GP, about anxiety
Do
- try to exercise every day (if you can)
- cut down on alcohol and caffeine
- consider joining a support group
- get a good night’s sleep
- talk to your GP about how they can support you
Rona shares the things that helped her recover from anxiety and depression
Rona found ways to get her social life back:
- Volunteering and helping others can build your confidence
- Find a reason to get out of bed and get outside
Caring for a pet can help us to live mentally healthier lives reducing anxiety and stress. (Mental Health Foundation)
A message from Khyber, a GP, about panic attacks
Khyber gives advice on managing a panic attack:
- If it's safe to do so, stay put, as your body will learn that it's a false alarm
- Try to slow your breathing down
“If there’s one thing the modern human brain is undisputedly the best at, it’s finding things to worry about.” (Dr Dean Burnett, 'Psycho-Logical')
Saleem advises how CAB can help you
If your anxiety is due to money worries, job loss or housing problems, there are some organisations that can help.
Urgent advice: If you need urgent help
During office hours, you can contact your GP.
Anytime, you can phone 111.
In an emergency you can phone 999.
Please don’t include personal information e.g. name, location or any personal health conditions.
