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  • Getting Back To It

    By Kelly Carrington.

    It is that time of year again. We are all clawing on to the last days of the warm weather, or sheltering from the downpours. And, no doubt, you have probably all embraced getting back to some kind of normality, be that work, big school, or simply returning to any routine. However, if you are anything like me, anxiety and re-entry stress teams up to cause all kinds of trouble, giving you the impression that the out-of-office was never on in the first place.

    There’s a Name for That

    Back to work or school anxiety is a bona fide psychological phenomenon with its own title – ‘re-entry syndrome’ (or some like to call it re-entry stress). (1) (2)

    Re-entry stress sounds like you were part of an Apollo Mission, re-entering the Earth’s atmosphere. It is likely that this term has been around since modern civilisation was developed. Maybe even longer. Those who spent long periods away from the hustle and bustle of busier times and environments, due to hunting, sheltering from extreme weather and so on, probably found their levels of stress rising at the thought of getting back to their former lives, tribes, or settlements.

    However, that does not mean that when you are taking a break, life is all carefree. Just like the everyday, holidays can be filled with stressy to-do lists. Meaning that you are never quite able to fully let loose and relax. Everyday anxiety gains momentum, and joins re-entry stress, to create the worst levels of fear. Fear of not being ready, not good enough, deskilled, or having to work hard to prove your worth to get back up to the accepted level.

    It is worth reminding yourself that whilst all of these concerns are valid, you have no proof either way to support or refute these worries. Plus, you are still the person they employed, or classmate they love working with. Having a break has given you that much needed time to have a breather. Making you refreshed and ready for action.

    Give Yourself a Break

    I have pulled together some helpful suggestions, which might help with re-entry syndrome, however long you have been off, and are trying to get back in the zone at work, school or home.

    ●     Keep your to-do list updated. That way you can deal with urgent tasks first.

    ●     Talk through any concerns your child might have about being back at school. Reassure them, and they are not alone with their worries.

    ●     Practice self-care, microbursts of fun things, timeouts to help pepper the day with work.

    ●     Go easy on yourself, you can only do what you can do, the rest can wait until tomorrow.

    It’s in the Bag

    You’ve done it! As you entered the building or environment for the first time since the break, you ‘broke the back’ of re-entry stress. This should get easier each time you do it. It is a form of exposure therapy. It helps the brain positively associate your surroundings and experiences. Psychologists call this ‘classical conditioning.’ (3.)

    After a few weeks, if you are still struggling with low mood at work then it might be time to seek professional help, be that employment or health advice. See references (4) and (5) for links to helpful resources.

    No Reprieve?

    Re-entry syndrome is quite common for all, especially as we are the Covid generation, with many lockdowns and periods of isolation. But what is one to do when you are anxious all of the time? Worrying about being at work, off work, planning to leave work for the holiday, and start back again?

    Take the first day of the summer holidays, for instance, most people are kicking back, and staying in their pjs until midday. Not me, I bought the school uniforms and PE kits online, and collected them the next day. Now that is forward planning. Smug old me was prepared. But was I ever relaxed at any point over my supposed time-out?

    High Achievers Anxiety…

    It would appear that my anxiety is classed as ‘High Functioning Anxiety.’ On the exterior, got it all together, high flying, organised and loving life. Internally, anxious, stressed, obsessive and has plenty of negative thoughts. Oh, and controlling with strict routines and habits… Bingo! (6.)

    Sometimes my over-enthusiastic penchant for organised living hampers my ability to take enjoyment out of what is currently happening in life. I am a self-confessed fun-sponge.

    I do wish that I was able to throw caution to the wind, and ‘fly by the seat of my pants’ a little.

    Why do anxious souls like me appear to love routine, yet fear it also? The science behind anxiety and routine points to a need for predictability and comfort. Routine makes you grounded which is good for your mental health. (7.)

    The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision (DSM-5-TR) does not recognise high-functioning anxiety as a clinical disorder, which makes it hard to get treatment. Not least because high functioning achievers give off the impression that they are at the top of their game, lives under control.

    Unfortunately the anxiety and stress will build up inside and will show itself eventually. Anxiety can be managed, often it is about owning up that the perfect exterior is not indicative of how you are feeling inside.

    Again, it is important to note, it might be worth contacting your GP if:

    ●      Your anxiety symptoms are causing you much distress

    ●      Self-esteem is low, and your relationships are affected

    ●      Alcohol or drugs are being used to ease your symptoms

    ●      Other mental illnesses, like depression have developed.

    I found it was really helpful to write a list, how organised of me, of the things I was missing out on, or how my over organised-self was possibly hampering the opportunities to have fun. This enabled me to triage my to-do lists and exacting standards. Could I let nature take its course, relax a bit? Let someone else be in the driving seat?

    So, with all this in mind, I wish you well with the new term. May your new shiny shoes stay shiny. Remember, re-entry stress is common. You are not alone. Try to take a breather, and not go full speed ahead too quickly. High functioning anxiety folk like me, you need to be kind to yourself too. In both cases, if a low mood continues with no improvement after two weeks, reach out.

    Short Bio

    Kelly has been an anxious soul since birth, probably even in the womb. In her day job she is a children’s mental health support worker. But in her spare time, squeezed in between being a mum, wife and dog-mum, she is also a mental health blogger.

    Check out GAWD (Generalised Anxiety and Worry Diaries) to hear more from Kelly, where she mixes personal stories along with a teeny bit of science to help us make sense of all this mental health stuff!


    1. References

    2. Systematic review of qualitative evaluations of reentry programs addressing problematic drug use and mental health disorders amongst people transitioning from prison to communities
      https://healthandjusticejournal.biomedcentral.com/articles/10.1186/s40352-018-0063-8

      Return Syndrome: advice on managing the fear of returning to work
      https://stimulus-global.com/stress-return-to-work/#:~:text=This%20experience%20is%20called%20re,it%20work%20or%20simply%20family.
    3. Classical Conditioning
      https://www.ncbi.nlm.nih.gov/books/NBK470326/
       
      Citizens Advice
      https://www.citizensadvice.org.uk/work/
       
      No Panic Resources
      https://nopanic.org.uk/resources/
       
      What is high-functioning anxiety, and do I have it?
      https://www.health.qld.gov.au/newsroom/features/what-is-high-functioning-anxiety-and-do-i-have-it#:~:text=Someone%20with%20high%2Dfunctioning%20anxiety,with%20strict%20routines%20and%20habits
       
      Coping resources mediate the prospective associations between disrupted daily routines and persistent psychiatric symptoms: A population-based cohort study
      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9127352/
       
       
    https://healthandjusticejournal.biomedcentral.com/articles/10.1186/s40352-018-0063-8
    1. Return Syndrome: advice on managing the fear of returning to work
    Return Syndrome: advice on managing the fear of returning to work
    1. Classical Conditioning
    https://www.ncbi.nlm.nih.gov/books/NBK470326
    1. Citizens Advice
    https://www.citizensadvice.org.uk/work
    1. No Panic Resources
    Resources
    1. What is high-functioning anxiety, and do I have it?
    https://www.health.qld.gov.au/newsroom/features/what-is-high-functioning-anxiety-and-do-i-have-it#:~:text=Someone%20with%20high%2Dfunctioning%20anxiety,with%20strict%20routines%20and%20habits
    1. Coping resources mediate the prospective associations between disrupted daily routines and persistent psychiatric symptoms: A population-based cohort study
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9127352

    Short Bio

    Kelly has been an anxious soul since birth, probably even in the womb. In her day job she is a children’s mental health support worker. But in her spare time, squeezed in between being a mum, wife and dog-mum she is also a mental health blogger.

    Check out GAWD (Generalised Anxiety and Worry Diaries) to hear more from Kelly, where she mixes personal stories along with a teeny bit of science to help us make sense of all this mental health stuff!

  • Arabella and The Worry Cloud

    By Eleanor Segall

    In 2019, not long after my first book ‘Bring me to Light‘ was published, I had an idea for a story about a little girl, aged 7, who had worries- Arabella and the Worry Cloud. She is based on me as a child, I was a big worrier! I remember feeling anxious (separation anxiety) from about aged 4 and was sensitive. I grew up in the 1990’s and anxiety was far less spoken about. So, I decided that I wanted to create the book I didn’t have as a child. Through this I could use my experiences to help children with their mental health too, creating a positive picture book for 5-8 year olds.

    Poor mental health often starts in childhood. For me, I was diagnosed with bipolar disorder at 16, and was off school with intense anxiety as part of a depressive episode at 15. This also included social anxiety, and panic attacks as I grew older. Anxiety and bipolar runs in my family, and I know there are families now who were like mine, or children living in more difficult environments.

    Children in loving, supportive homes (like mine was) can still experience anxiety around nursery, school, after school clubs and friendship issues, bullying, and something I did not have contend with- social media bullying. Other children have special educational needs or disabilities that impact them day to day. Some have challenging home environments that make mental health and life more difficult. My book is for any child struggling with their worries, to find a positive role model in Arabella.

    In the book, Arabella is 7 years old and her special talent is worrying. Her worries are represented by a cloud, known as the Worry Cloud, who comes down to see her from the sky. He reminds her of all her worries, and she tries to run away from him. However, once she begins to think of positive thoughts and memories with her family like eating ice cream at the beach, or swimming with her brother, her mind becomes lighter and happier. These positive thoughts are represented as light beams of positive energy, and she finds she can put her worries into perspective. The book also serves as a reminder that the storm does not last forever!

    The book is illustrated by Shelley the Artist. Her art work and illustrations are beautifully drawn, colourful and were perfect for how I wanted Arabella to be. She is an esteemed digital artist, mural maker, painter and sketcher. She really brought Arabella to life and we loved working together!  You can see her work at www.shelleytheartist.com

    Eleanor Segall.

    If you buy a copy for your child, niece or nephew, cousin, friend’s child or your class at school, I hope you love reading it and that it helps your child to understand that worrying happens, but we can talk about it, process it and find healthy ways to cope.

    Arabella and the Worry Cloud is out now on Amazon

    (image copyright: Eleanor Segall and Shelley the Artist)

  • Common Myths and Misconceptions about Generalised Anxiety Disorder.


    Article by Conner Keys, Content Team Academic

    Despite anxiety being a common word heard in today’s language, there are still many misconceptions about the disorder itself. This article will highlight a few, in relation to General Anxiety Disorder, and help unpack them.

    Ready?… Let’s go!

    “Anyone that worries has anxiety”.

    It is quite frequent to hear someone describing their own and/or others worries as anxiety, when it is simply put, a worry. This is often a result of the word ‘general’ in General Anxiety Disorder (GAD), perpetuating the assumption that symptoms are, well, general, and not specific.

    This, however, is not the case. “Generalised anxiety disorder is characterised by persistent anxiety and uncontrollable worry, that occurs consistently for at least 6 months.” Furthermore, a diagnosis of this disorder requires specific symptoms to be experienced persistently within the 6-month timeframe.

    “Anxiety is ‘All in your head’”.

    As anxiety is characterised as a mental disorder, and is often confused with regular, daily worries, people often believe that all symptoms are ‘in your head’, i.e., those who suffer with anxiety just tend to overthink and worry, nothing else.

    Although one of the main criteria for a GAD is continuous “excessive anxiety and worry”, the DSM-5 also lists several physical symptoms needed for a diagnosis.

    These include:

    • Restlessness,
    • Being easily fatigued,
    • Muscle tension,
    • Sleep disturbance.

    “Anxiety is easy to treat”.

    This is a common misconception with a lot of disorders, but is especially prevalent with anxiety. Unfortunately, many people believe you can overcome anxiety by just taking a deep breath, or in some cases, taking medication and having that be that. While these treatments can help individuals cope with anxiety, it is not a ‘cure’.

    Alongside every disorder, anxiety presents differently in different people, therefore finding the correct treatment and executing it can be difficult. A study found that “27.6%” of those with anxiety received treatments, “only 9.8% received possibly adequate treatment.” This is not to say that anxiety cannot be managed or treated, it just shows that it isn’t always as simple as some may believe.

    There are many misconceptions about anxiety disorders. The most important thing to remember is everyone’s experience is unique, whether that’s having the disorder themselves, or knowing someone with the disorder. The most important thing to do is ask questions! You may not find the answer to something if you don’t ask.

    References

    Alonso, J. et al., 2018. Treatment gap for anxiety disorders is global: Results of the World Mental Health Surveys in 21 countries. Depression and anxiety , 35(3), pp. 195-208.

    American Psychiatric Association, 2013. Generalized Anxiety Disorder. In: Diagnostic and Statistical Manual of Mental Disorders. 5 ed. Arlington, VA: American Psychiatric Association, pp. 222-226.

    Liu, X. et al., 2024. Thirty-year trends of anxiety disorders among adolescents based on the 2019 Global Burden of Disease Study. General Psychiatry, 37(2).

    Stein, M. B. & Sareen, J., 2019. Generalized Anxiety Disorder. The New England Journal of Medicine , 373(21).

  • The Summer Blues

    By Paris Gill, Content Team Contributor

    Summer in Britain is always a challenging period. Dealing with FOMO becomes a real struggle when your whole social media is filled with exotic travels, and warm summer evenings that are obviously abroad, since it’s August, and it’s still raining here! As someone who’s just graduated, and is enjoying the probable last “long” summer, time for resting has been replaced with feelings of loneliness, burn out, and anger at the weather. So here are some things I have been doing to try and just relax in the rare moments of sun, and be grateful for the time off.

    My feed has been full of friends and strangers documenting, and rightly so, their glamorous holidays all across the world, so scrolling in bed surrounded by rain has felt pretty dull in comparison. The obvious fix, which is easier said than done, has been to limit my screen time on social media, to avoid consuming as much of this content as I have been.

    But in a state of boredom, one of the automatic things we do nowadays is go on our phones to kill time. Now I have some free time, I have really enjoyed picking hobbies back up that I had to abandon during the busy exam season at university. Reading for leisure, rather than my English degree, was something I let slip in order to prioritise work, and so this summer I have made a big effort to reignite my love for reading outside of academia. Try replacing screen time with practicing whatever hobby you have enjoyed in the past which might have been cut to make space for work, or pick up a new one entirely!

    As we live in a sometimes-sunny country, it’s so important to try and make the most of the warm dry weather we are rarely allowed. “Outside hobbies”, such as walking, exercise, and gardening, are not only much more enjoyable in the summer sunshine, but also greatly improve our health. Us brits have an automatic Vitamin D deficiency due to the lack of sunshine we get all year, and high Vitamin D is directly correlational to improved mood. Of course, still applying suncream, getting just 10 minutes of sunlight exposure can really help increase these levels, and thus the summer blues.

    But it’s also good to remember not to feel guilty if we don’t make the most of the sun. Putting too much pressure on making these summer days “perfect” can actually make them less enjoyable if there are either unrealistic expectations placed on them, or the build up to them causes too much anxiety. Knowing your limitations when it comes to socialising, being away from home, or doing too much activity is vital when tackling these “exciting” days out. The heat only makes me feel more overwhelmed, sweaty and exhausted, and so factoring this extra detail into my plans makes sure I know my limits.

    Summer always provides the danger of expectation vs reality, and it’s important to remember that even on social media, no one’s life or holiday is ever perfect. Whether it’s struggling with body image, or the anxiety of being far from home, it’s important to try and stay present in your own moment, and try not to compare yourself to others you see on social media or around you.

    I personally sometimes struggle with the transition itself, and often find myself looking forward to the flight home, and that’s okay! If you also struggle with this, maybe bring some creature comforts like your favourite snacks, or a mug for your breakfast tea with you, just to keep some of your normal routine in place, even when on holiday. Equally, if there’s jet lag involved, then endeavouring to get as much sleep as possible, at the correct times can really help overall with feeling more settled in a different country. Having done my year abroad in South Korea, not sleeping on the flight – although painful at the time – ultimately really helped me align my sleep schedule quicker than I might have done.

    For those of us who have to fit in a holiday between work weeks, I’d also recommend not sleeping on the flight on the way back, unless of course it’s a Sunday night flight! Getting back into your normal routine, starting with sleep, will definitely help readjust back to real life.

    It’s really important to attempt to completely switch off and relax when you’re on time off, and so setting boundaries with your workplace prior to your holiday is vital. A lot of people struggle either with saying no to working on holiday, or switching from work-brain to holiday-brain. Combined with the post-covid era of Zoom and Teams, it can be very easy to slip into remote working even when on time-off.

    However, it’s good to remember that taking a proper break from all work will help renew productivity far more than trying to half-work throughout a holiday. Burn out is a real issue, and so ultimately having a complete break, even if you feel less productive, will overall help exponentially with increased motivation and quality of work when you’re back in the workplace.

    If you’re not taking a holiday this year, the same relaxation theory applies to sunny – or rainy – weekends. If you can, try and do a little bit of travelling to somewhere local, or even a nice long walk in a park, or nearby countryside. Getting away from your home in whatever context is always refreshing, particularly when the weather’s nice. Exploring somewhere nearby, or going to a restaurant or activity you’ve been wanting to try can also be a nice excuse to relax, and try something new.

    Going somewhere local can also be a lot less stressful, and curb the travel and transition anxiety that comes with a foreign holiday, and can be easier to arrange with family and friends. Hosting a summer get-together like a BBQ or, if it rains, dinner and drinks inside, can also place the control back in your hands, and still be a nice excuse to have some summery fun!

    Overall, summertime in Britain doesn’t always deliver what we want it to, and sometimes neither do holidays abroad! But by endeavouring to just stay in the moment, and enjoy the time you have to either relax or have fun with your loved ones, is so important to helping reinvigorate your energy levels before the winter rolls around.

  • Tips for Airport Anxiety

    By Amy Moore, Content Team Contributor.

    One of the most horrible things that anxiety can do is turn something that is supposed to be exciting and fun into an awful experience. I always found that holidays were particularly difficult for me. Instead of being excited in the weeks prior to going on holiday, I could just feel a daily increase in anxiety as the days got closer.  

    I have been fortunate enough to have had a fair amount of family holidays in my life, often abroad, and I always felt so guilty that I’d approach these occasions with a feeling of dread and anxiety instead of excitement. I realised that airports, in particular, were major triggers for panic attacks. Between the manic queuing and the waiting around at a gate, and the impending anxiety of feeling claustrophobic on aeroplanes, airports were the physical embodiment of seemingly every anxiety trigger I had. However, over the years, airports have become much easier for me, and so I wanted to give three small tips that I have found have helped me significantly. 

    1. Keep Yourself Busy

    I found that my most anxious moments were whenever I was standing still. Things like standing in queues, with only my mind to occupy myself, was a quick way for me overthink the situation and I was unable to calm myself down. 

    Now, I make sure that I have something on me to distract and tear my mind away from thinking about any and all anxious thoughts. I would always recommend carrying a book with you, especially one that you particularly love or are invested in. However, I have equally found books difficult to focus on when I am becoming anxious, and so I always carry crossword or sudoku books with me. I find that these are very good at distracting me because I have to think to work out the answers. 

    Generally, I found that keeping my mind busy during these slow moments of being at the airport, meant that I was able to regulate my own anxiety about the situation, and I would have an easier experience. 

    2. Do What You Need To Do

    There is no set of rules of how to cope and manage anxiety, you learn from your own experience. I always felt so much guilt about feeling like I was being a nuisance at airports, that my attempts to try and be less anxious only made me more anxious. As I got older, it became so important for me to understand that I do have a voice in these situations, and I am able to advocate for myself. It took a lot of practice, but over time I felt so much more confident to actually speak that I could tell others what I needed in that singular moment, whether that be a distraction, or time on my own. Do not be afraid to speak up about what you need to do for your own mental health. It actually does help everyone around you to know what they can do to make stressful situations easier for you. 

    3. Give Yourself Time

    The last thing you want to be doing is rushing around an airport. I would always ask that we would get to the airport at least half an hour early, because otherwise I would get so stressed over the possibility that we might actually miss our flight. Doing everything at your own pace may seem impossible when gates close at a certain time, and flights depart at a certain time, but I have found that taking it one step at a time really helps me. 

    However, this tip also applies to the mental aspect. Give yourself time to try and manage these anxieties. One of the hardest things for me to accept was that not everything can be fixed immediately. It has taken me six years to be able to eat before a flight, but the feeling when I was actually successful was indescribable. They are slow steps, but eventually, you’ll look back and realise just how far those steps have taken you.   

    Obviously this small list is not a cure to all airport anxieties that people may face. All I can do is to speak of the things that have helped me over the years, and made both airports and flying a much easier experience for me, and those that I was travelling with. Trust in yourself to know what is best and easiest for you to do.

    If you have a fear of flying, you could book a course of Single Session Mentoring to coincide with the day of your flight.

  • Overcoming Anxiety

    By Mohammed Adil Sethi, Content Team Academic.


    This article aims to identify various methods of dealing with the anxiety problem by encompassing cognitive and behavioural therapy (CBT), mindfulness training, and goal setting planning. It also underlines the need to focus on self-care and taking the professional support of specialists to improve people’s mental well-being and foster a resistant capacity.

    Anxiety is a type of mental health issue suffered by millions of people that influence daily living and overall quality of well-being. It’s pervasive nature can lead to constant pressure and can cause cognitive distress in one’s thinking process and emotional functioning. It is important to equip people with anxiety with genuine tools and strategies that will help them manage their anxiety effectively. In this way, using practices like strategies like cognitive-behavioural techniques (CBT), mindfulness practice, and enhanced goal- setting can facilitate clients’ skills to control anxiety and optimize their quality of life.

    2. Understanding Anxiety

     Anxiety is an umbrella term used to describe a wide range of states that can be observed in people’s daily lives, ranging from everyday worries to clinically significant disorders (Huggins, 2024). Normal anxiety is a pathological response to stress, which is normal and physiologically helps a person to prepare for challenging situations. It is temporary and corresponds to the degree of the stressor in question. For instance, experiencing anxiety before a job interview may increase performance due to an increase in awareness and attention. On the other hand, clinical anxiety is defined as excessive, persistent, and irrational worrying that negatively affects daily tasks (LeDoux and Pine, 2016). Other conditions labelled under this category include Generalised Anxiety Disorder (GAD), Panic Disorder, and Social Anxiety Disorder which should be treatable with the assistance of a professional intervention (Cheng and McCarthy, 2018).

    Common symptoms of anxiety contain physical manifestations like high heart rate, sweating, body shaking as well as stomach upsets. Some examples of psychological symptoms include an increased rate of worrying, restlessness, irritability and inability to focus. Triggers include inheritance, abuse genetic predisposition, traumatic experiences, chronic stress and some medications. Timely identification of the aforesaid distinctions and triggers is important towards designing efficient interventions (LeDoux and Pine, 2016).

    3. Cognitive-Behavioural Techniques

     Thought Challenging

    This technique entails recognizing and evaluating the nature of the negative thinking style. People analyse the pros and cons of their ideas and find them prejudiced mostly (Chawathey and Ford, 2016). For instance, the thought “I will fail” requires one to counteract it by recounting previous achievements to get a healthier reaction of “I have succeeded before, and I am now ready”.

    Behavioural Experiments

    Among these is the one that entails putting into practice anxious predictions in real-life situations. For instance, a client diagnosed with social anxiety may go to a social gathering to determine whether their fear of being judged is accurate. Nevertheless, through confronting the fear by noting the outcome, a person can find their anxious prediction is merely exaggerated with their negative thoughts, but in reality they are less anxious (Dagnan, Jackson and Eastlake, 2018).

    Graded Exposure

    In this approach, a person is gradually exposed to frightening and challenging conditions or stimuli. This means that beginning with lower levels of difficulty like speaking in front of a few people, the confidence level is gradually developed as people seize higher levels of difficulty. Generically, it reduces fear reactions and increases resilience (Call, Miron and Orcutt, 2014).

    4. Mindfulness and Relaxation Practices

     Mindfulness Meditation

    Practices like mindful breathing exercises and body scans decrease anxiety through the mindful presence in the current reality. This good practice enables a person to observe their thought process without judging, thereby reducing their impact and strengthening the ability to control emotional regulation (Luberto et al., 2020).

    Deep Breathing

    As diaphragmatic breathing stimulates the parasympathetic nervous system, it helps to counter the effect of stress response and anxiety disorders. It also increases oxygenation and relaxes; thus, it is a practical method for reducing stress in the current interdependence.

     Progressive Muscle Relaxation

    This practice is consciously contracted and then relaxed to enhance the physical body’s awareness to reduce anxiety-related tension. In addition to fighting stress, it also teaches people to orient themselves to signs of physical discomfort at their initial stage.

    5. Goal Setting and Action Planning

     Targeting SMART goals is a tool that helps to maintain motivation and define all components to ensure clear progress tracking. The SMART target, stands for Specific, Measurable, Achievable, Relevant, and Time-bound. For example, the goal of “reducing anxiety” is much more effective than practising 10 minutes of meditation daily for the next month (Jacob et al., 2022).

    Fig: Smart Goal                              

    Source: Author

    Behavioural Activation

    Fig: Behavioural Action            Source: Author

    Behavioural activation entails doing something to change the state of affairs at least by undertaking some simple tasks that exclude withdrawal, which is a common feature of anxiety. For instance, taking a walk or having scheduled social activities can go a long way in improving mood and decreasing anxiety (Cassell, Beattie and Lawrence, 2018).

    6. Seeking Professional Support

    It is highly important for people experiencing anxiety to address the problem with the help of professionals since anxiety treatment entails factors that are more or less outside of self-help options. A specialised form of treatment, Cognitive-Behavioural Therapy (CBT) offers structured interventions aimed at assisting an individual and altering maladaptive thought patterns and behaviours (Reardon et al., 2018).

    Counselling is an approach that involves talking through problems and feelings, while finding healthy ways of dealing with them, on the other hand, coaching entails goal-oriented support like planning, preparing and executing strategies for achieving personal and professional goals.

    7. Self-Care Strategies

    Effective self-care measures are useful in supporting the management of anxiety. Adequate sleep is basic because sleep greatly influences cognition function and emotional regulation. The symptoms of anxiety can be eased if one chooses to stick to a set routine for sleep and ensure that the restful environment can alleviate anxiety. Hunger also should be emphasised; a properly balanced diet with the required amount of nutrients is useful for the brain and significantly helps to normalise mood swings, one should limit caffeine and sugar intake which can lead to anxiety (Pilkington and Wieland, 2020).

     Another significant factor is regular exercise that helps relieves stress due to the production of endorphins in the body. Also, healthy relationships enhance emotional support and nurture a sense of belonging that reduces feelings of anxiety. Engaging with other people, having friends, and participating in community events makes people emotionally stronger and provides a very positive reference to anxiety. People can combine these self-care techniques to make a comprehensive strategy for dealing with anxiety more effectively (Call, Miron and Orcutt, 2014).

    8. Building Resilience

    Building resilience is essential to manage anxiety since the person will be able to bounce back from each failure and be able to handle all stressful situations. Strategies like flexibility enable a person to change easily without getting stressed up in a given situation. Proper problem-solving skills empower people to take actions that help to prevent or solve problems and this helps in preventing feelings of helplessness (Reardon et al., 2018).

    Emotional regulation is another aspect of resilience. It embraces one’s capacity to approach and manage emotions appropriately. Techniques such as mindfulness and cognitive revaluation help in keeping emotional stability and thus prevent anxiety from escalating. Therefore, the improvement of these skills allows the person to develop a strong ground on which they will be able to cope with anxiety and support mental health (Simco, McCusker and Sewitch, 2014).

    Conclusion

    Here are some key tools and techniques that may be useful when experiencing anxiety, which include cognitive behavioural techniques, mindfulness and relaxation strategies, as well as developing accurate and specific SMART goals, and seeking professional help. These strategies enable people to regain control of their mental health status. Self-promoting and helping others with anxiety is important, which will therefore contribute to a healthier mental state.

    References

    Call, D., Miron, L. and Orcutt, H., 2014. Effectiveness of brief mindfulness techniques in reducing symptoms of anxiety and stress. Mindfulness, 5, pp.658-668.

    Cassell, V.E., Beattie, S.J. and Lawrence, G.P., 2018. Changing performance pressure between training and competition influences action planning because of a reduction in the efficiency of action execution. Anxiety, Stress, & Coping, 31(1), pp.107-120.

    Chawathey, K. and Ford, A., 2016. Cognitive behavioural therapy. InnovAiT, 9(9), pp.518-523.

    Cheng, B.H. and McCarthy, J.M., 2018. Understanding the dark and bright sides of anxiety: A theory of workplace anxiety. Journal of Applied Psychology, 103(5), p.537.

    Dagnan, D., Jackson, I. and Eastlake, L., 2018. A systematic review of cognitive behavioural therapy for anxiety in adults with intellectual disabilities. Journal of Intellectual Disability Research, 62(11), pp.974-991.

    Gaesser, A.H., 2018. Befriending anxiety to reach potential: Strategies to empower our gifted youth. Gifted Child Today, 41(4), pp.186-195.

    Huggins, A., 2024. Anxiety to Empowerment: Exercises & Meditations to Stop Stressing & Start Engaging. Llewellyn Worldwide.

    Jacob, J., Stankovic, M., Spuerck, I. and Shokraneh, F., 2022. Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships? A literature review and insight analysis. BMC Psychology, 10(1), p.171.

    LeDoux, J.E. and Pine, D.S., 2016. Using neuroscience to help understand fear and anxiety: a two-system framework. American Journal of psychiatry, 173(11), pp.1083-1093.

    Luberto, C.M., Hall, D.L., Park, E.R., Haramati, A. and Cotton, S., 2020. A perspective on the similarities and differences between mindfulness and relaxation. Global advances in health and medicine, 9, p.2164956120905597.

    Pepping, C.A., Walters, B., Davis, P.J. and O’Donovan, A., 2016. Why do people practice mindfulness? An investigation into reasons for practising mindfulness meditation. Mindfulness, 7, pp.542-547.

    Pilkington, K. and Wieland, L.S., 2020. Self-care for anxiety and depression: a comparison of evidence from Cochrane reviews and practice to inform decision-making and priority-setting. BMC complementary medicine and therapies, 20, pp.1-15.

    Reardon, T., Harvey, K., Young, B., O’Brien, D. and Creswell, C., 2018. Barriers and facilitators to parents seeking and accessing professional support for anxiety disorders in children: qualitative interview study. European Child & Adolescent Psychiatry, 27, pp.1023-1031.

    Rodricks, K.C., 2023. Examining the influences of anxiety among students, coping styles and the use of self empowerment techniques (Bachelor’s thesis, University of Twente).

    Simco, R., McCusker, J. and Sewitch, M., 2014. Adherence to self-care interventions for depression or anxiety: A systematic review. Health Education Journal, 73(6), pp.714-730.

  • Embracing Womanhood

    By Chaima Kenache, Content Team Contributor.

    A study has found that society frequently shifts the blame onto women, instructing them to adapt their lives to avoid bad situations instead of holding predators accountable (Fawcett Society, 2024). Women often feel scared and unsafe as they face pressure outside the home from people who do not respect boundaries.

    The need to respect boundaries is critical. One in two women aged between 16 and 34 experienced a form of harassment in the last 12 months, and 38% of women in this age bracket reported being followed, catcalled, or subjected to jokes (www.gov.uk, 2022).

    In London, a study by Plan International found that 63% of young women have faced street harassment (Plan international, 2024).

    Women often alter their routes or avoid certain areas to feel safer. This widespread insecurity leads to women feeling extremely vulnerable and leading to feelings of nervousness outside the house. 

    To ensure women feel safe walking outside, several measures can be implemented. Education programs in schools and communities can promote respect and gender equality by teaching the importance of respect for others. Additionally, well-publicised reporting systems for harassment and violence can support women in reporting incidents promptly. 

    Fighting the influence of beauty influencers and unrealistic standards, societal pressures, especially from influencers and media, exacerbate anxieties. A survey by Girl-guiding found that 61% of girls aged 11–21 feel the need to be perfect, often blaming social media for this (GirlGuiding, 2024). Beauty influencers may promote unrealistic body ideals, distorting perceptions of normalcy and feelings of inadequacy.

    Fighting the influence of beauty influencers and unrealistic standards involves promoting media literacy and critical thinking skills. An emphasis on self-esteem, and diverse representations of beauty will help encourage open conversations about self-image and help people to seek support. 

    NHS Choices in the UK offers advice on mental well-being (nhs.uk, 2024). Trusted doctors, school counsellors, and youth support services can provide tailored support. Women who fear going out or walking alone can call the No Panic Helpline at 0300 7729844, available daily from 10 a.m. to 10 p.m.

    By fostering a supportive and informed environment, women are able to navigate their emotional growth with confidence and resilience. This counters the harm from unrealistic beauty standards perpetuated by influencers and the media.

    https://www.fawcettsociety.org.uk/news/fawcett-report-hostility-complacency-blame-culture-against-womenWomen).

    https://www.gov.uk/government/consultations/creating-an-offence-of-public-sexual-harassment/public-sexual-harassment-consultation#:~:text=One%20in%20two%20women%20aged,that%20they%20were%20being%20followed

    https://plan-international.org/

    https://www.nhs.uk).

  • Guiding Light: How to Assist someone struggling with Anxiety

    By Mohammed Adil Sethi, Content Team academic

    Anxiety is a quite common emotional experience that everyone encounters at some point in their lives. It is quite normal to feel anxiety in response to certain situations. Chronic anxiety can significantly impact someone’s daily life and overall well-being. Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome (Kawa, 2019). It can come in many forms. That includes generalised anxiety disorder, social anxiety disorder, panic disorder and specific phobia. The symptoms of anxiety can range from mild to severe. This can also include physical, emotional, and cognitive components. Managing anxiety effectively sometimes requires more than just individual effort. Collaborative support is required in this very case. Professional help from therapists and counsellors, emotional and practical support from No Panic and emotional support from friends and family can play a very important role. And this essay will dive deeper into the nature of anxiety. This essay will also explore the causes, symptoms and different types. After analysing this essay will provide practical approachable tips and strategies for building and using a robust support network for leading a better fulfilling life.

    Understanding Anxiety

    Anxiety is a natural stress response. And they are characterized by feelings of worry, apprehension, and fear about future events (Gaynor, 2016). There are several types of anxiety. They are generalized anxiety disorder, social anxiety disorder, panic disorder, specific phobias, obsessive-compulsive disorder, and post-traumatic stress disorder. Generalized anxiety disorder is characterized by chronic and excessive worry about various aspects of life (Freeston and Meares, 2015). Social anxiety disorder involves intense fear and avoidance of social situations due to the concern about being judged. Another type is panic disorder which is marked by unexpected panic attacks. These are sudden episodes of intense fear. Specific phobia is a situation where the fear of height, flying and shortness of breath is included. Obsessive-compulsive disorder is recognized by persistent and unwanted thoughts and repetitive behaviours. And finally, post-traumatic stress disorder can be developed after experiencing a traumatic event (Association, 2021).

    Figure: Understanding Anxiety (Fulton, 2024).

    Common Symptoms and Their Impact on Daily Life

    There are some common symptoms like physical, emotional and cognitive symptoms. Physical symptoms can be increased heart rate, sweating or muscle tension. Emotional tension can be persistent worry, fear or restlessness. The cognitive symptoms are difficulty concentrating, racing thoughts and constant overthinking (Miller, 2018). If those symptoms can be seen in a person, then it can be said that the person is suffering from anxiety. Their impact can be serious on daily lives. Anxiety can make daily life more challenging. Persistent anxiety can strain relationships with family, friends and colleagues. Continuous feelings of worry, fear and unease can lead to emotional depression and a lower quality of life.

    Figure: Generalised anxiety disorder (Otr/L, 2023)

    The Role of a Supporter or Mentor

    A good supporter or mentor is someone who is characterized by empathy, patience and understanding. They have good listening quality and they provide a safe space for the individuals to express their feelings. They are being reliable and consistent in their support. And they can significantly help the person who is struggling with anxiety (Hoy, 2016). So that they can feel more secure and less isolated. While offering support it’s very important to be careful of certain behaviour. A supporter should validate their feelings without minimizing their experiences. And they shouldn’t dismiss their anxiety just by saying just relax or get over it. This type of comments can be very frustrating or often unhelpful (Small and Vorgan, 2019). Dealing with someone who has anxiety needs special sensitivity and care. That can start by expressing concern in a non-judgmental way. For example, I’ve noticed you seem a bit down lately, this kind of statement can start a conversation which can give the person an opportunity to talk about his situation. The supporter needs to reassure them that they have the ability and interest to support that person.

    Figure: The role of a supporter (Simply Psychology, 2024).

    Practical Ways to Offer Help

    Active listening involves giving full attention to the person who is speaking. And in this period the listener should show the speaker empathy and validate their feelings. They should not interrupt and must reflect on what they hear. Simple breathing exercises like 4-7-8 techniques can help them with muscle relaxation and better mental health (Mogan, Elliott and Smith, 2015). The supporter must help them to set achievable goals for the betterment of their mental health. They can set a daily routine for their self-care and relaxation. And creating progress in their routine will boost their confidence and sense of control.

    Figure: Helping others with anxiety (group or, 2024)

    Encouraging Professional Help

    It’s very important to understand signs that professional help may be necessary. If the person’s anxiety is persistent or if they express feelings of hopelessness, it’s time to encourage them to seek professional support. Discussing for therapy of medication can be tricky. First, express concern and support by saying something nice. This can trigger the concern or need for a therapist. If medication is necessary then reassure them that it’s a common and effective treatment option. That can help them a lot (Allan, 2021). Resources for professional help can be provided. That will make their life much easier. Starting with a primary care physician. Online options are also much more effective nowadays in terms of mental support. Many organizations offer hotlines and online chat services for instant support.

    Figure: professional help (MEd, 2023)

    Self-Care for Supporters

    Supporting someone with anxiety can be emotionally and mentally demanding. It’s very important to prioritize caregivers’ self-care to maintain well-being. So that they can continue providing effective support. Self-care can help the caregiver’s emotional and mental energy to help others. Setting clear boundaries is very important to prevent burnout. Proper limits need to be established on time and emotional energy (Fitzpatrick, 2015). Communicate those boundaries respectfully. So that everyone gets clear while the caregiver is there to help. And never hesitate to seek help for yourself. Talking to a trusted friend, family member, mentor or therapist about the experience can provide much-needed relief and perspective. Taking steps to address own emotional needs can make sure to become a strong and effective supporter.

    Figure: self-care (4 simple self-care tips when you’re socially anxious – Deeper Conversations, 2023)

    Conclusion

    To understand and regulate anxiety, anyone must comprehend the symptoms and their causes. For help to better understand your anxiety, you can call the No Panic helpline every day between 10am and 10pm, on 0300 7729844. A person may also be able to tell if there is a need for help from a doctor. It is important for those who have anxiety disorders to always remember that asking for assistance shows how strong they are. Among other things, a group of people showing kindness and passion can create a resilient community.

    References

    4 simple self-care tips when you’re socially anxious – Deeper Conversations (2023). https://deeperconvos.com/social-anxiety-self-care/.

    Allan, R. (2021) How to Help Someone with Anxiety: A Practical Handbook.

    Association, A.P. (2021) Diagnostic and Statistical Manual of Mental Disorders (DSM-5). American Psychiatric Publishing.

    Fitzpatrick, C. (2015) A short introduction to helping young people manage anxiety. Jessica Kingsley Publishers.

    Freeston, M. and Meares, K. (2015) Overcoming Worry and Generalised Anxiety Disorder, 2nd edition: A self-help guide using cognitive behavioural techniques. Hachette UK.

    Fulton, S. (2024) Understanding anxiety: symptoms, management, and treatment options. https://anytimecounselling.com.au/understanding-anxiety-symptoms-management-and-treatment-options/.

    Gaynor, K. (2016) Protecting mental health.

    grouport (2024) Embracing Community Support: The role and impact of anxiety Support Groups | Grouport Journal. https://www.grouporttherapy.com/blog/anxiety-support-groups.

    Hoy, W.G. (2016) Bereavement groups and the role of social support: Integrating Theory, Research, and Practice. Routledge.

    Kawa, K. (2019) What happens when someone has anxiety? Greenhaven Publishing LLC.

    MEd, S.L. (2023) How to help someone with anxiety. https://www.verywellmind.com/how-to-help-someone-with-anxiety-5089005.

    Miller, A. (2018) The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free. Simon and Schuster.

    Mogan, C., Elliott, C.H. and Smith, L.L. (2015) Overcoming Anxiety for Dummies – Australia / NZ. John Wiley & Sons.

    Otr/L, S.B. (2023) Anxiety and anxiety disorder symptoms. https://www.verywellhealth.com/anxiety-symptoms-5086955.

    Simply Psychology (2024) A study of social anxiety and perceived social support. https://www.simplypsychology.org/social-anxiety-and-perceived-social-support.html. Small, G., MD and Vorgan, G. (2019) The Small Guide to Anxiety. Humanix Books.

  • The Prevalence of Anxiety Among Students: Statistics and Insights

    By Adil Sethi, Content Team academic

    Stress and anxiety have become very common among students, which unfortunately influences academic, affective, and interpersonal life. As students experience higher demands in school, social life, and their future careers, students need to recognize and control anxiety to do well in school and life. Stress and anxiety refer to the feelings that one gets when he or she feels pressured and or worried and may include factors such as a more than normal heart rate. The problem is that FOMO – Fear Of Missing Out, and the presence of fear impact the lives of individuals including students. This piece will explore the impact of stress and anxiety disorders focusing on the students, then types of anxiety disorders, causes and signs of it and at last this piece will shed light on treatment options and effective strategies to manage stress and anxiety.

    Impact of Stress and Anxiety

    Work and academic stress can affect life through sleep loss, inattention, and poor decisions. Anxiety disorders bring about physical sicknesses such as hypertension and a weakened immune system. Hypertension and chronic stress can cause abusive behavior or unresponsiveness to people’s needs, poor performance at work and school, and even poor general health.

    Types of Anxiety Disorders

    Generalized Anxiety Disorder (GAD): Students who suffer from GAD are preoccupied with daily issues such as tests, courtship, and occupation, among others. These can translate to problems focusing, sleeping problems, and other somatic complaints, including headaches and muscle tension.

    Panic Disorder: This is manifested in brief but clearly imposed and intense forms of fear, which include panic attacks. These can be disabling; for instance, a student may be having heart palpitations, shortness of breath, and dizziness that can make the student miss or drop out of classes and or isolate oneself from society.

    Social Anxiety Disorder: It relates to an individual’s extreme fear of being evaluated or of being laughed at in front of his or her peers in situations like presenting an idea in a class or a meeting. Such outcomes include isolation from other people, thus affecting academic performance and social life.

    Specific Phobias: These are serious, senseless phobias of specific objects, situations, or events, such as speaking in public, being high up, or being around animals, that can restrict a student’s practice and engagement.

    Obsessive-Compulsive Disorder (OCD): Children with OCD can be preoccupied with certain thoughts or images they cannot get out of their head; they may do rituals in an attempt to ward off their worst fears and spend lots of time; usually a lot of the day doing these obsessions and compulsions.

    Post-Traumatic Stress Disorder (PTSD): Sometimes students suffer from traumatic events, so there are flashbacks, severe anxiety, and avoiding places and situations associated with traumatic events.

    Causes and Signs of Stress and Anxiety

    Genetic predisposition: One may have anxiety if they have had previous family members diagnosed with anxiety.

    Stressful life events: Stress coming from academic work, monetary worries, and social stressors are some of the causes and signs of stress and anxiety.

    Personality traits: Students who are perfectionists or highly sensitive tend to be more anxious than others due to certain inherited features.

    Health conditions: One can get anxiety as a result of chronic diseases or hormonal disorders or when an existing anxiety is aggravated.

    Statistics on Student Health Anxiety

    • According to the National Institute of Mental Health (NIMH), about 31.9% of adolescents aged 13-18 have experienced an anxiety disorder, with a higher prevalence in females (38.0%) compared to males (26.1%)​.
    • Another APA study showed that over 60 % of college students present the features of at least one mental health disorder, including anxiety.
    • Research indicates that 36.5% of US college students acknowledge stress as a major cause of poor performance among students being excluded. 29.5% of respondents pointed out anxiety as a factor that has influenced their response to the COVID-19 vaccination program.

    Symptoms of Anxiety

    Physical: Palpitation, sweating, headache, gastrointestinal upsets and tiredness are some symptoms of anxiety.

    Emotional: Abnormal and excessive thoughts of danger, fearfulness, irritability, and portentousness.

    Behavioral: Missed class, avoid situations that make them anxious and restless, and they find it hard to concentrate on their studies.

    Impact on Student Life

    Anxiety disorders can greatly affect students by creating poor academic performance and absenteeism while affecting interpersonal relationships and personal health, compromising aspects such as insomnia and digestive system problems. It might also prevent other social and extra-curricular activities, thus adopting an isolated lifestyle with a low quality of life.

    Treatment and Management of Student Health Anxiety

    Therapy: Cognitive behavioral therapy (CBT) is effective in the management of anxiety as the major goal is to help the students alter the way they think. Another treatment type is called exposure therapy, and this is the kind of CBT that allows a student to be exposed to fears and reduce them without any problem.

    Medication: Anti-depressants and anti-anxiety tablets can be taken to prevent the symptoms from showing up, but only under the doctor’s recommendation.

    Lifestyle Changes: Moderate exercise, adhering to correct nutrition, obtaining enough sleep, and relaxation procedures such as meditation and yoga lower the level of anxiety significantly.

    Support Systems: Discussing with peers or kin or joining a group of similar people can help one gain emotional support and advice.

    Self-Help Strategies For Anxiety Disorders

    Mindfulness and Meditation: Angelic activities that include ways of comforting and reducing stress levels.

    Time Management: With the help of correct scheduling and planning, one can cope with academic requirements and have feasible goals.

    Healthy Lifestyle: Practicing healthy eating, exercising, and making sure they get enough rest.

    Avoiding Stimulants: It has also been discovered that avoidance of caffeine as well as alcohol can assist in controlling anxiety.

    Effective Strategies for Students to Reduce Anxiety Symptoms

    1. Mindfulness and meditation can assist in bringing the mind to be more reasonable, overcoming the worried state. Headspace and Calm are two examples of apps that have special sections dedicated to students.
    2. Today, exercise in the form of jogging, yoga, or even a brisk walk can reduce stress levels by up to thirty percent due to the production of endorphins.
    3. Dieting and sufficient intake of water have positive effects on stressful conditions, and being energetic would help to face stressors.

    Another valuable competency is time management; using a planner or an app to allocate tasks and set due dates helps avoid bringing tasks to the last minute and stress connected with it. Moreover, it is also important to sleep enough since a fresh mind copes with stress more effectively. Finally, people may turn to their friends, family, or counselors for support, which can help to alleviate unpleasant emotions and give suggestions. Thus, the specified habits should be taken in order to build a healthier life that would be free from stress.

    Conclusion

    Anxiety is not a terminal illness but can be treated effectively with the use of therapy and changes in one’s lifestyle. If a student and or his close ones are struggling with anxiety, they can call the No Panic helpline on 0300 7729844, discuss the problem, and receive needed assistance. The helpline is open every day between 10am and 10pm. There are more helpful resources on our website.

    Sources Used

    https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder

    https://www.apa.org/monitor/2022/10/mental-health-campus-care#:~:text=URL%3A%20https%3A%2F%2Fwww.apa.org%2Fmonitor%2F2022%2F10%2Fmental,100

    https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder

  • Anxiety in Conflicts and Disputes

    By Wayne Senior, Content Team Co-ordinator

    There are different types of dispute. You may be in conflict with a member or more than one member of your family. Perhaps you are in conflict with the neighbours. You may be in a legal dispute, perhaps an industrial dispute with your employer. Perhaps you want to see more of your children. All these conflict situations can be difficult to handle, even if you do not usually have anxiety.

    In conflicts there can be heated arguments. Arguments can cause you to feel a physical tension in the moment. This is your body going into fight or flight mode, preparing for imminent danger. This can happen even if you are not in physical danger. Raised voices can be a trigger.

    After an argument, you may continue to feel anxious as you go over the situation in your mind. It is natural to reflect on arguments, but try to avoid overthinking about them, as the more you think about them – the more your anxiety may distort them to make the situation appear worse.

    Individual arguments are short-term, but there can be a long-term pattern of arguments. More serious disputes can last for months or years. They can be complicated. The pressure is not momentary. There can be a greater sense of anticipation as the dispute moves towards the next step.

    The intensity of disputes means they can take over your mind. You can think about them for hours every day, planning what you are going to say, anticipating what may be said against you and how you will respond. Too much thinking can be unhealthy. It can exhaust your mind. Rather than feeling a greater sense of clarity, you can feel increasingly overwhelmed.

    As serious as the dispute may be, the most important thing is that you do not let it take over your life. It is just a part of your life at that time. It is not the whole of you. Thinking about it this way might help you to manage the dispute better, as your mind may be clearer and you may have more mental energy. Make time for yourself. Allocate time when you aim not to spend so much as a second thinking about the dispute.

    You may be wondering if No Panic can support you with your conflict or dispute. We can support you with your anxiety. We can listen to you tell us about the situation, but we are unlikely to be able to advise on the specifics of the situation. As a self-help charity, our focus is on helping you manage your anxiety around the situation, and helping you to think things through in a way that is rational, rather than a way that is driven by your anxiety.

    If a conflict or dispute has been resolved but your anxiety around it is lingering, our CBT-Focused Mentoring services can help you make progress with getting your mind to think as it did before your anxiety increased. Whether you are anxious during a dispute or after, you can call our helpline for emotional and practical support with your anxiety, every day between 10am and 10pm on 0300 7729844.