Managing anxiety and breathlessness It is very common

Managing anxiety and breathlessness

It is very common for people who suffer from breathlessness to also experience anxiety at some time or other. This presentation will introduce some of the ways to reduce anxiety. The suggestions mentioned will require practice. This is preferable when you are at rest and feeling comfortable before they are useful when you are anxious so persevere with it.

Normal responses to anxiety Worry, fear and anxiety are crucial to our survival because they prepare us for coping with stress or danger. If we feel threatened it can trigger the release of a hormone called adrenaline which can cause physical and emotional changes- fight, fright or flight. Difficulties can arise when we develop an altered perception of a situation e. g. becoming breathless will trigger a panic attack and I might not be able to catch my breath again. . . ever!

Symptoms Anxiety is experienced by everyone at some point in their lives. However sometimes we can become so anxious that it takes up large chunks of our thinking and focus in life. You may experience some or several of the signs below: • • • • • Excessive, ongoing worry and tension An unrealistic view of problems Restlessness or a feeling of being "edgy" Irritability Muscle tension Headaches Sweating Difficulty concentrating Nausea The need to go to the bathroom frequently Tiredness Trouble falling or staying asleep Trembling Being easily startled Palpitations Dry mouth ‘butterflies’ Dizziness

Anxiety and thoughts • The way we think affects our anxiety, often subconsciously. Anxiety Fear • Our anxiety feeds us making us more fearful which in turn over time can lead to panic. The Anxiety thought loop Panic

Breaking the spiral • Managing anxiety/ panic attacks becomes much easier when you no longer fear the thought of another one. Outcome Action Anxiety Perception Situation

From the pyramid before it is only possible to change the situation or your perception/ thoughts. Further up the pyramid your anxiety and action depends on your situation and perception of the situation. If you are unable to change the situation then work on changing your perception/ thoughts of the situation.

Changing your thoughts • Think of some positive thoughts you can use when you are anxious e. g. “Take a deep breath and relax” “Being breathless isn’t nice but it will pass. ” “I will feel better in a moment” “Although I’m breathless I’ll just rest and it will recover”

How to change the situation • It may be impossible to change thing that is making you anxious, however you can change what you do when your anxious e. g. Relaxation Write down the things that worry you Do something you enjoy Breath deeply – see the exercises on the next slide othe o t Talk rs Exercise

Breathing exercises 1. Mentally think – STOP! 2. Breath in through your nose, not too deeply 3. Pause for a second then breathe out slowly through your nose. Repeat 4. As you breathe out try to relax your face and jaw, your shoulders and tummy. 5. Continue until you feel calm and in control again.

• • • Websites for pictures used in presentation Anxiety reduction face http: //www. google. co. uk/imgres? imgurl=http: //corementaltraining. files. w ordpress. com/2011/04/anxiety. gif%3 Fw%3 D 275%26 h%3 D 298&imgrefurl =http: //corementaltraining. wordpress. com/corethemes/&usg=__e. RTe. On. Vx. Rv. Hlj 8 f. AOfh. Z 5 OXRJq 4=&h=298&w=275&sz=1 3&hl=en&start=2&zoom=1&tbnid=x. Xz. MYh. Nih 2 Rf. M: &tbnh=116&tbnw=107&ei=p. RBy. To. Lt. Is. Kl 8 QO 0 dm. GCg&prev=/images%3 Fq%3 Danxiety%2 Breduction%26 hl%3 Den%26 gbv%3 D 2%26 tbm%3 Disch&itbs=1 Success/ persevere scrabble http: //www. google. co. uk/imgres? imgurl=http: //makingmoneywithandroid. com/wpcontent/uploads/2011/06/Success. jpg&imgrefurl=http: //makingmoneywit handroid. com/2011/06/hacker-news-theaftermath/&usg=__g. Uyl. Hab 0 mz. Yy. MGjlh 1 x 0 gim_log=&h=321&w=380&sz =41&hl=en&start=1&zoom=1&tbnid=00 JMGe. B 1 z 4 uxp. M: &tbnh=104&tbnw =123&ei=g 9 y. Tq 7 SIZPB 8 QOJt 62 c. Cg&prev=/images%3 Fq%3 Dpersevere%26 hl%3 De n%26 gbv%3 D 2%26 tbm%3 Disch&itbs=1 anxious man http: //www. reuniting. info/node? page=4 man in a chair http: //www. globebloggers. co. uk/wpcontent/uploads/2011/07/3 d_person_in_chair-300 x 300. jpg