Download Guide to self-help resources for generalised anxiety disorder

Guide to self-help
resources for
generalised
anxiety disorder
August 2011
NICE clinical guideline 113
Guide to self-help resources for generalised
anxiety disorder
The National Institute for Health and Clinical Excellence (NICE) published a clinical
guideline about generalised anxiety disorder (GAD) and panic disorder in January 2011.
The first part of the guideline gives advice to NHS healthcare professionals about what
they should do to help people with GAD. NICE also published a version of the guideline
written specifically for people with GAD and their families and carers. It is called
‘Understanding NICE guidance: Treating generalised anxiety disorder and panic disorder
in adults’ and is available from www.nice.org.uk/guidance/CG113.
This guide helps to direct people with GAD and their families and carers to self-help
resources that may help them to manage the symptoms of GAD. All of the resources listed
below are available free of charge on the internet. They have been produced by
government organisations, large charities and other national organisations.
Links to the resources are shown in green underlined type. To view a resource, place your
cursor on the link and click. If this does not take you to the resource you wish to view,
follow the link that shows the name of the organisation that produced the resource. This
will take you to the organisation’s home page where you can search for the specific
resource you want.
This guide should be used on-line so that you can click on the links to view the resources.
If you have been given a paper copy of this guide, you can use it on-line at
http://guidance.nice.org.uk/CG113/SelfHelp
Contents
Understanding GAD
3
Information that explains what GAD is and practical ways
of dealing with the symptoms of GAD
Self-help for GAD
6
Self-help materials including relaxation videos and
workbooks and information about helplines and support groups
Understanding cognitive behavioural therapy (CBT)
9
Information that explains what CBT is and how it is carried out
Information for families and carers of people with GAD
11
Information that families and carers of people with GAD may
find useful
Your views about this guide
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About NICE
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Understanding GAD
The first step that you can take is to start to understand the nature of GAD and how it
can be managed. This section lists resources that explain what GAD is and offer
practical ways of dealing with the symptoms of GAD.
‘Anxiety’ video
The Anxiety video shows a consultant psychiatrist who specialises in anxiety disorders
discussing the symptoms of anxiety and how to identify when these symptoms become
a cause for concern. There is also information about treatment options. The video has
been produced by NHS Choices.
‘How to overcome fear and anxiety’ podcast
The How to overcome fear and anxiety podcast explains what fear and anxiety are and
what happens when they become overwhelming. It talks about triggers that cause the
anxiety to become a cyclic event and how to know when help may be needed. The
podcast includes tips on how to help yourself and a brief description of other ways to get
help. The podcast has been produced by the Mental Health Foundation.
‘Anxiety’ factsheet
The Anxiety factsheet describes the symptoms and causes of anxiety, the various
treatment options such as medication and talking therapies, and self-help strategies
such as relaxation, support forums and physical activity. The factsheet has been
produced by SANE.
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Guide to self-help resources for generalised anxiety disorder
Understanding GAD
‘Fear and anxiety’ web page
The Fear and anxiety web page contains a brief overview of fear and anxiety, listing
some of the physical and emotional symptoms. It outlines methods of self-help as well
as giving examples of other treatments. This web page has been produced by the
Mental Health Foundation.
‘Anxiety, panic and phobias’ web page
The Anxiety, panic and phobias web page explains the symptoms and causes of
anxiety, some self-help strategies and other treatments that are available. The web page
has been produced by the Royal College of Psychiatrists.
‘Generalised anxiety’ web pages
The Generalised anxiety web pages describe how it can feel to have anxiety and include
‘coping statements’ for different situations and questions to think about to help deal with
anxiety. The pages also have poetry and descriptive pieces written by people with
anxiety. They have been produced by the Anxiety Network.
‘Anxiety disorders’ web page
The Anxiety disorders web page contains information about the symptoms, causes and
treatment of different types of anxiety conditions, including generalised anxiety disorder.
The web page has been produced by BUPA.
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Guide to self-help resources for generalised anxiety disorder
Understanding GAD
‘Generalised anxiety disorder or chronic worrying’ booklet
The Generalised anxiety disorder or chronic worrying booklet provides an introductory
look at anxiety and includes tips, exercises and strategies to help manage the
symptoms. It explains the difference between anxiety and 'normal worry', and there are
personal accounts from people with anxiety describing their own symptoms, beliefs and
coping techniques. Descriptions of treatment options and a
self-diagnosis questionnaire are also included. The booklet has been produced by
Anxiety UK.
‘How to overcome fear and anxiety’ booklet
The How to overcome fear and anxiety booklet looks at anxiety and its causes and
educates the reader on methods of self-help. The booklet has been produced by the
Mental Health Foundation.
‘Understanding anxiety’ booklet
The Understanding anxiety booklet guides the reader through an explanation of anxiety
and its effects and considers why some people worry more than others. It includes a
section on self-help management as well as a guide to other methods of treatment.
There are links throughout the booklet to helpful information such as 'How to stop
worrying', ‘How to cope with panic attacks' and a 'Guide to managing stress'. The
booklet is available in other languages, in both a written and an audio format. The
booklet has been produced by Mind.
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Guide to self-help resources for generalised anxiety disorder
Self-help for GAD
This section provides links to self-help materials such as relaxation videos and
workbooks and information about helplines and support groups.
‘Simple relaxation exercises’ video
The Simple relaxation exercises video and transcript demonstrate relaxation exercises.
The video has been produced by BUPA
‘Deep breathing exercises’ video
The Deep breathing exercises video and transcript demonstrate a deep breathing
technique. The video has been produced by BUPA
‘Stress and relaxation: full works’ podcast
The Stress and relaxation podcast guides the listener through a number of breathing
techniques designed to relieve stress. The podcast has been produced by the Mental
Health Foundation.
‘Ten ways to fight your fears’ web page
The Ten ways to fight your fears web page describes ways of confronting and managing
the symptoms of anxiety. The web page has been produced by NHS Choices
‘Structured problem solving’ worksheet
The Structured problem-solving worksheet is for people who are worrying or anxious
about a problem. It encourages you to look at the problem in a structured way in order to
identify the best solution. The worksheet has been produced by the BBC.
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Guide to self-help resources for generalised anxiety disorder
Self-help for GAD
‘Graded exposure’ worksheet
The Graded exposure worksheet shows you how to use ‘graded exposure’ to overcome
your fear of a specific thing that is causing anxiety. The worksheet has been produced
by the BBC.
‘Anxiety: Moodjuice self-help guide’ workbook
The Anxiety: Moodjuice self-help guide workbook contains exercises that help you
understand how anxiety affects you, how to challenge unhelpful thoughts and how to
reduce the amount of time you spend worrying. There are also exercises to help you
cope with situations that make you anxious. The workbook includes relaxation exercises
and a structured method for dealing with problems that might be making you feel more
anxious. It has been produced by Moodjuice, which is run by two NHS organisations in
Scotland.
‘Living life to the full’ life skills course
The Living life to the full life skills course helps you to understand why you feel as you do
and to make changes in your thinking, activities, sleep and relationships. Each module is
presented with audio, video and text. The course has been produced by Living Life to
the Full.
‘Relapse prevention pack’ booklet
The Relapse prevention pack booklet looks at ways to prevent a relapse after recovery
from an anxiety condition. It helps you to identify the triggers that may lead to a relapse
and the warning signs that a relapse is starting. It also helps you to identify and put in
place helpful preventive strategies, and advises on what to do if you have a relapse. It
includes a relapse prevention checklist. The booklet has been produced by Anxiety UK.
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Guide to self-help resources for generalised anxiety disorder
Self-help for GAD
‘Overcoming’ – books on prescription
Overcoming is a range of self-help books for mental health problems. They are included
in the 'books on prescription' scheme which is available across the UK. This scheme
allows GPs to write a 'prescription' for a book that you can borrow from your local library
service. This website shows some of the books that are available on this scheme for
people with anxiety. The website has been produced by Overcoming Ltd.
‘Emotional support’ helpline, email and online support forum
The Emotional support helpline, email and online support forum provides emotional
support to anyone experiencing a mental health problem or their family, friends or
carers. Users can access support through a helpline, email or online support forum.
This support package has been provided by SANE
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Guide to self-help resources for generalised anxiety disorder
Understanding cognitive behavioural therapy (CBT)
Some people with GAD choose to have cognitive behavioural therapy (CBT). The
information resources in this section help to explain what CBT is and how it is carried
out.
‘Cognitive behavioural therapy’ factsheet
The Cognitive behavioural therapy online factsheet contains general information about
CBT and how it works. The factsheet has been produced by BUPA
‘Cognitive behavioural therapy’ web page
The Cognitive behavioural therapy web page provides general information about CBT
and accounts from people who have had CBT. The web page has been produced by
Anxiety UK
‘Cognitive behavioural therapy’ web page
The Cognitive behavioural therapy web page provides written and video information
about CBT, including a general overview, examples of how CBT can help and real
stories of people who have used CBT to deal with a problem. The web page has been
produced by NHS Choices.
‘Cognitive behavioural therapy’ leaflet
The Cognitive behavioural therapy leaflet (which is available in different languages)
explains how CBT works by giving examples of real-life situations. It also describes what
is involved in CBT treatment. The leaflet has been produced by the Royal College of
Psychiatrists
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Guide to self-help resources for generalised anxiety disorder
Understanding cognitive behavioural therapy (CBT)
‘Making sense of CBT’ booklet
The Making sense of CBT booklet describes what CBT is and how it works. It includes a
case study of someone who has benefitted from CBT. The booklet has been produced
by MIND.
‘CBT Register for the United Kingdom’
The CBT register UK website contains the details of all officially accredited cognitive
behavioural therapists in the UK. All the practitioners listed are accredited members of
the lead organisation for CBT in the UK, the British Association for Behavioural and
Cognitive Psychotherapies (BABCP) or of the Association for Rational Emotive
Behaviour Therapy (AREBT).
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Guide to self-help resources for generalised anxiety disorder
Information for families and carers of people with GAD
This section includes a range of information resources that families, friends and carers
might find useful.
‘Family, friends and carers’ web page
The Family, friends and carers web page is a resource for the family and friends of
people experiencing anxiety. It describes how family and friends can sometimes feel,
gives some advice on what they can do to help the person with anxiety and lists other
resources. The web page has been produced by Anxiety UK.
‘Anxiety and phobias’ leaflet
The Anxiety and phobias leaflet is for people who care for someone with an anxiety
condition. It gives an overview of the changes in behaviour that can occur during the
early stages of an anxiety disorder, and some common worries that carers experience. It
outlines the ways that carers can work with healthcare professionals to help the person
with anxiety, and it includes a useful list of ‘questions to ask the doctor’ and advice on
how to deal with confidentiality issues. The leaflet has been produced by the Royal
College of Psychiatrists.
‘How can friends and family help’ web page
The How can friends and family help web page explores the ways in which family and
friends can support someone with anxiety and gives advice on how carers can also look
after themselves. The web page has been produced by Mind.
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Guide to self-help resources for generalised anxiety disorder
Information for families and carers of people with GAD
‘Colleagues’ web page
The Colleagues web page is for people who work with someone who may be
experiencing a mental health difficulty. It outlines the signs of common mental health
conditions, how colleagues and managers can help and what the law says about mental
health issues in the workplace. The web page has been produced by the Mental Health
Foundation.
‘How to cope as a carer’ booklet
The How to cope as a carer booklet gives information on providing emotional and
practical support to a friend or relative who is experiencing mental health problems and
how to cope with the pressure of being a carer. The booklet has been produced by Mind.
‘Carers and confidentiality’ leaflet
The Carers and confidentiality leaflet looks at issues related to confidentiality for carers
of someone with a mental health problem. It outlines what some of the barriers are to
sharing information with carers and what is good practice. The leaflet has been
produced by the Royal College of Psychiatrists.
‘Looking after someone’ guide
The Looking after someone guide to carers’ rights and benefits provides information for
carers about finances, practical help, employment and carers support groups. The guide
has been produced by Carers UK.
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Guide to self-help resources for generalised anxiety disorder
Information for families and carers of people with GAD
‘How do I get help?’ web page
The How do I get help? web page describes who is entitled to a carer’s assessment
from social services, how to get an assessment done and what to do to prepare for one.
It links to another web page that shows what help is available, such as help in the home
or services that give carers a break. The web page has been produced by Carers UK.
‘Carers assessment’ factsheet
The Carers assessment factsheet covers how to get a carer’s assessment, what is
included in the assessment, what type of support is available and what to do if you are
not happy with the process or outcome. The factsheet has been produced by Rethink.
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Guide to self-help resources for generalised anxiety disorder
Your views about this guide
For people with GAD and their families and carers
What do you think?
Has this guide met your requirements? Has it helped you to find information and selfhelp resources that you will find useful? We value your opinion, so if you would like to
give us any feedback, or if you are experiencing problems using this guide, please
email [email protected]
For healthcare professionals
What do you think?
Has this guide met your requirements, and will it help you to put the NICE guidance
into practice?
We value your opinion and are looking for ways to improve our implementation tools.
Please complete a short online evaluation form. If you are experiencing problems
using this guide, please email [email protected]
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Guide to self-help resources for generalised anxiety disorder
About NICE
NICE produces guidance (advice) for the NHS about preventing, diagnosing and treating
medical conditions. The guidance is written by independent experts including healthcare
professionals and people representing patients and carers. They consider the evidence on
the condition and treatments, the views of service users and carers and the experiences of
doctors, nurses and other healthcare professionals. Staff working in the NHS are expected to
follow this guidance.
To find out more about NICE, its work and how it reaches decisions, see
www.nice.org.uk/AboutGuidance
The guideline is available at www.nice.org.uk/guidance/CG113 The NICE website has a
screen reader service called Browsealoud, which allows you to listen to our guidance. Click
on the Browsealoud logo on the NICE website to use this service.
Disclaimer: NICE is not responsible for the quality or accuracy of any information or
advice provided by other organisations.
Amendment made for this edition: The resource ‘Therapy services and self-help groups’
produced by Anxiety UK was removed as a significant proportion of therapists offered
hypnotherapy, for which NICE found there was limited and inconclusive evidence.
National Institute for Health and Clinical Excellence
MidCity Place, 71 High Holborn, London WC1V 6NA; www.nice.org.uk
© National Institute for Health and Clinical Excellence, 2011. All rights reserved. This material may be freely
reproduced for educational and not-for-profit purposes. No reproduction by or for commercial organisations, or for
commercial purposes, is allowed without the express written permission of NICE.
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Guide to self-help resources for generalised anxiety disorder