2. Physical effect of stress & anxiety
Most stress and anxiety is focused on a single or a few issues such as relationship
problems, money worries or exam pressures
Generalised anxiety is harder to cope with as there is no focus and therefore no
obvious solution
The common effects are
Stomach pains, nausea or digestive troubles
Headaches
Insomnia or other sleep issues (early or frequent waking up)
Weakness or fatigue
Rapid breathing or shortness of breath
Pounding heart or increased heart rate
Sweating, trembling or shaking
Also some signs and symptoms of Covid-19
3. Why do these things happen?
Adrenaline bursts
Primitive part of brain causes ‘fight or flight’ response
Generalised anxiety means there is nothing to use up the adrenaline
Takes about 10 – 20 mins for most people’s adrenaline levels to recede
Long term anxiety effects the adrenal glands, increasing cortisol production
Cortisol is an essential hormone but too much can
Impair cognitive function
Suppress thyroid function
Blood glucose imbalances
Raise blood pressure
Lower immunity
4. Breathing techniques
Breathing in deeply through your
nose for 5 seconds
Hold your breath for 4 seconds
Breath out through your mouth for 3
seconds
Repeat this action until you start to
feel calmer
If you need to help someone else
calm down
Breath with them
Talk them through the actions
Repeat until calm, although this can
take some time
5. Centring yourself
Hold your dominant hand in the air, facing towards
you
Using your non-dominant index finger, slowly trace up
and down each finger and the thumb, starting at the
small finger
Breath in deeply through your nose on an upward
stroke
Breath out through your mouth on a downward stroke
Repeat several times
This centres you by breathing, concentrating and feeling
You can also do it to someone else (social distances
rules apply)
6. Rewarding yourself every day
Do something you enjoy each day
sing, dance, listen to music, read, draw, anything creative
Do some form of exercise that you enjoy
Yoga, pilates, running, cycling, anything that uses up adrenaline
Take time out frequently, preferably outside in the fresh air
30 minutes of fresh air a day is recommended to connect with nature
Eat a wide and various diet, especially colour fruit & veg
Increase range of vitamins and looks nice
Decrease your exposure to ‘fake news’ or negative social media
This embeds itself and can create negative thinking
Write a letter to someone, telling people how you feel, so they can read it in their own
time
This is a powerful way of getting out your feelings without becoming overly emotional, it also
gives the person something to treasure
7. Other helpful resources
Counselling
Talking through your concerns with a skilled listener who can support you
Therapy
Deeper exploration into why you have developed these patterns of behaviour
Cognitive-Behavioural Therapy
Helps break the cycle of negative thinking & negative actions
Use ‘Therapy For You’ free on-line courses – therapyforyou.co.uk/online
Bereavement, PTSD, anxiety, panic attacks, depression, post-natal depression,
mindfulness and more
Contact local NHS Wellbeing service
The young minds website at https://youngminds.org.uk/
