Anxiety and Strong Emotions Created by Nottinghamshire Educational

Anxiety and Strong Emotions Created by Nottinghamshire Educational Psychology Service

Aims of the Session To understand the answers to the following questions: *What is anxiety? * What are the effects of anxiety? * What are the extremes of anxiety? *How might I manage my anxiety? *What do I do if I need some help with my anxiety?

* Anxiety is an uncomfortable feeling of fear or impending disaster. * It reflects the thoughts and bodily reactions a person has when they are presented with an event or situation that they feel they cannot manage or undertake successfully.

It’s a psychological (in our physiological (physical) state. thoughts) and Everybody experiences feelings of anxiety. It is a normal and natural reaction to something which is seen as threatening. Why?

* * * It’s a stress response that dates back to prehistoric times. It’s all about survival! Anxiety helps prepare and mobilise the body for fight OR flight OR freeze.

When a person is experiencing anxiety their thoughts are actively assessing the situation, sometimes even automatically and outside of conscious attention, and developing predictions of how well they will cope based on past experiences.

• Our body cannot differentiate between a perceived physical threat and a psychological threat. • We can therefore present anxiety without a physical threat and respond psychologically and physically.

A little bit of stress can be helpful, but excessive anxiety may reduce your ability to perform as well as you could do.

Tense muscles Change in skin colour Shallow breathing Dizziness Dry mouth/ sore eyes Increased heart rate Butterflies in your stomach Increased sweating

Extreme focused thinking Sudden or marked irritability Anticipating a problem Apparent slowing of time Excitement Circular and helpless thinking

Sudden burst of energy, speed or strength Being very still or frozen Avoidance Difficulties concentrating Feeling shaky and exhausted Withdrawal Difficulties sleeping

Mild levels of anxiety High levels of anxiety

What kinds of things do you do to try and cope with very strong emotions/feelings?

Relaxation, calm and exploring breathing techniques

Positive Self Talk Think of an anxiety provoking situation. What might you say to your friend to help.

Liken these thoughts to the songs on an I-pod. . . The more you listen to them the more they play over and over in your head. . . Before long you start to say them without even realising

“I know that I CAN do well on this test. ” “There will be some questions I can’t answer, but that doesn’t mean I can’t get a good mark. ” “I’ve worked hard, there’s no reason why I would not know what to write. ” “I’m smart and will succeed no matter what, even if I don’t get the grades I want!” Change the tune on your I Pod!

What can I do if I feel anxious?