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Your guide to...
Overcoming anxiety
About anxiety
If you feel irritable and nervous, find it difficult to sleep, or avoid certain situations for fear of panicking; you may be
experiencing symptoms of an anxiety disorder. This leaflet helps you understand anxiety, and how you can overcome it.
When you are placed into a frightening situation, your body releases the hormone adrenaline. Many years ago, this
hormone would have helped our ancestors to escape or fight their aggressors. This surge of adrenaline is called the ‘fight
or flight’ response, and the unpleasant physical symptoms of anxiety are the by-product of this natural hormonal instinct.
Who gets anxiety?
What are the different types
of anxiety?
We can all suffer anxiety in certain situations, such as
the death of a loved one, divorce or through over
working. But some people have an anxious personality
and can suffer from the symptoms of anxiety for no
obvious reason.
Generalised anxiety disorder (GAD) is an extreme
form of worry, with no apparent cause. GAD
sufferers find it hard to relax and sleep, and suffer
many physical symptoms. People with panic
disorders have feelings of terror that strike suddenly
What are the symptoms
of anxiety?
and repeatedly, with no warning. This may cause an
individual to avoid everyday activities such as
shopping, driving or, in extreme cases, leaving the
house (a condition known as agoraphobia).
Physical symptoms of anxiety include:
• finding it difficult
to breathe
• a tight chest
• shaking
• palpitations
• a dry mouth
• feeling sick
• loose bowels
• urinating frequently
Phobic anxiety is a fear of particular situations or
objects, that causes you to avoid them. This affects
around 10% of the population. Common phobias are
spiders, dogs, heights and injuries involving blood.
Social phobia is an extreme form of shyness where a
• muscle tension
person's fear of being judged by others leads to
• extreme tiredness
them blushing or being sick.
• hot and cold flushes
• blurred vision
Psychological symptoms include fear and worry
about a situation. Sufferers commonly feel that they
are losing control, cannot cope or that they are
having a heart attack.
These thoughts make the physical symptoms worse,
creating a vicious circle resulting in states of anxiety.
A REAL AND LASTING DIFFERENCE FOR EVERYONE WE SUPPORT
What can I do to avoid anxiety?
There are a number of things that can help you to
avoid anxiety:
• allow time for relaxation, hobbies and having fun
• avoid rushing, trying to do too much, or being too
competitive
• get enough sleep and take regular exercise
• avoid smoking
When is medication
prescribed?
Medication is useful in cases of severe anxiety,
panic disorder and depression. The most useful
drugs are SSRI anti-depressants - these are
non-addictive but only work after several weeks.
There are also other forms of medication, which
can help reduce the physical symptoms of anxiety
or provide short term relief.
• limit your intake of caffeine-based drinks and
alcohol
• avoid cannabis and other illegal drugs
• make a ‘problem list’ and try and tackle the things
on it one by one, rather than allowing yourself to
be overwhelmed
• ask yourself, 'what's the worst thing that can
happen? Is it so bad really?’
How is anxiety treated?
What therapy is used to treat
anxiety disorders?
Cognitive behaviour therapy is the recommended
form of treatment for generalised anxiety disorder
and panic disorder. Psychological therapy usually
involves one to two sessions each week for about
six to eight weeks.
Phobias can be treated with behavioural exercises
such as exposure (gradually introducing the person
to the object or situation that they are afraid of).
Contacting your GP is often the easiest way to get
help and further treatment. He or she may offer you
counselling, or refer you to a specialist for further
assessment. This may lead to outpatient treatment
or, if more serious, day or inpatient treatment.
Finding help
If you're worried about talking to your GP, consider
writing down your concerns and questions, or take
a friend or family member with you. The type of
professional support offered will depend upon the
services that are available in your area and the
arrangements that your clinical commissioning
group (CCG) have with other health authorities or
private providers.
If you or somebody you know are
struggling with anxiety and would
benefit from our support, you can call us
to book an appointment on 0845 277
4679 or email [email protected]
for more information.
Treatment for stress and anxiety is also available
privately through the Priory Group.
The following organisations can also offer advice
on how to deal with anxiety:
Triumph over phobia
www.topuk.org
0845 600 9601
Depression Alliance
www.depressionalliance.org
0845 123 23 20
NHS 111
www.nhsdirect.nhs.uk
111
The Priory Group
www.priorygroup.com
0845 277 4679