Anxiety (08.12.2023)
Anxiety is a normal emotion that everyone experiences - this is due to the Fight, Flight or Freeze response. Humans have evolved to react when feeling threatened, to promote chances of survival. This was beneficial back in the days when we were cavemen and had to react to saber tooth tigers. As an increased heart rate and blood pressure, prepares the body to run away (flight) or run towards (fight). However, now, our body reacts the same way, towards many modern day worries, despite them not being deadly to us! One way to think about it, is like imagining us to have a sensitive smoke alarm, that goes off, even when there isn’t a real fire. We therefore experience the physical feelings of anxiety, even if there isn’t a real danger.
Change is a normal part of life, we go through changes all the time, some good changes, some not so good. Below are different examples of physical feelings of anxiety that can be experienced.
It’s important to normalise any experience of anxiety a young person may be experiencing. Encourage them to use past experiences as a reminder of how they’ve gone through so many changes already in life, and this is just another step!
Breathing exercises - below are some examples to help manage physical feelings of anxiety;
- Hand breathing - trace your hand with your finger, as you go up and down each finger - breathe in & breathe out!
- Square breathing - Trace out of a square with your finger, as you draw each side, breathe in and out
Grounding exercises - below are some examples to help manage those moments that you feel like you are struggling to think clearly
- 5 senses - Take notice of your senses by thinking of: 5 things you can see 4 things you can hear 3 things you can feel/touch 2 things you can smell 1 thing you can taste
- Room search - Think of a category and search the room for it. For example, look for: Everything that is a ... colour Everything that is a ... shape
- If you face a problem, use problem solving, for example What solutions can I come up with? What are the pros and cons of each solution? Pick one solution and try it out. Who is there to support you? If the first solution you pick doesn’t work out, try another one.
- What interests do you have, are there any extra-curricular clubs you could join to foster these interests and expand social circles?
- Most importantly try to take the time to relax by engaging in activities you enjoy - good luck!