Anxiety
Anxiety isn’t always a bad thing, it’s just your bodies way of letting you know you’re bothered by something!
Why do we get anxious?
When our body recognises a threat, and we need to act quickly we have a natural “kick start "chemical called Adrenalin.
Sometimes this can make our legs feel wobbly or our arms & legs feel shaky. The pumped blood raises our temperature and can make us feel sweaty or faint.
Sometimes this can make you feel dizzy or sick, but it passes quickly and soon returns to normal. This is called “fight or flight”
Young people get anxious for many reasons and everyone will be effected by anxiety differently.
The following things can increase the likelihood that a young person may experience periods of anxiety.
sudden changes (personal, environmental)
living with other people who are suffering from anxiety or other mental health issues
school issues
responsibilities unusual to their age and development
stress in the home with things like money, debt, housing
traumatic experiences
bullying
pressure
bereavement
sickness
How it makes you feel
There are many reasons why someone may become stressed or anxious. It’s important to help young people recognise the symptoms they are experiencing and so they can do something about it.
Stress and anxiety make you feel scared, nervous, afraid, worried, jittery, sweaty, sick, butterflies, overwhelmed, mind racing, overthinking, lacking focus, panic, breathless, hot, tense muscles, needing to pee or poo.
Young people often describe panic attack which usually include a racing heart, breathing difficulties, lack of mental clarity, sweating and shaking.
Panic Attacks can be really frightening for young people to experience and it is important whilst a young person is having a panic attack not to increase pressure or ask them to perform tasks that may increase the panic attack in that moment.
Visit spunout.ie/anxiety for lots more information and tips.
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Website: https://spunout.ie/
Is it normal?
We all experience a range of emotions but sometimes things might happen that means we might not be able to deal with these very well. For example: someone dying, difficulties at home or friendship breakdown. This is ok and perfectly normal.
When anxiety begins to affect you on a regular basis and affects: school, family, friends, social life and stops you from doing things, it can become a problem.
Unhealthy ways of dealing with anxiety
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Downers
focusing only on negative things, overlooking or dismissing positives
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Self harming
Deliberately hurting yourself, cutting, biting, hitting etc
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Using Drugs and Alcohol
Alcohol and Drugs may block the feelings of anxiety for a short time but they cause their own problems and often make problems worse
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Fighting
Arguing, fighting, hurting others. This can be family, friends, pets, anyone really!
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Blaming yourself
Overthinking, putting yourself down, blaming yourself
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Overeating
Anxiety can trigger emotional responses in your body. In these times we often seek junky comfort food. This may feel nice in the moment but eating junk food won’t solve the problem and it may just make new ones
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Withdrawing/ Isolating yourself
Retreating to your room, ignoring friends and family, avoiding interaction with others, keeping yourself locked away
Finding calm in an anxious moment
Breathe
Take a moment, sit down, take 4 - 5, 4 second inhales and try to increase the time it takes to exhale. Controlling your breath helps your body to relax, calm your mind and helps your to gain clarity on what is happening to you.
Write it down
It doesn’t matter what you write or draw. Taking a moment out to write down what you’re feeling helps to gain perspective on what is actually happening to you as well as helping you to find a solution.
Do something
Depending on where you are, if you can, stand up, move away from what you are doing, clean your desk. It doesn’t matter what it is, any action that interrupts your train of thought will help you gain a sense of control over your
Talk about it
Talking about what is making you anxious is always helpful, you could talk to a family member, friend, teacher, youth worker, or mentor. There are loads of people you can talk to and there are even online support services like Kooth.com who can give you some advice. Check out the services listed at the bottom of this page.
Video produced by Brent Creelman and Jennifer Palisoc in Communications & Stakeholder Relations at Sunnybrook.
The power of your breath
In stressful times you can use the power of your breath to help calm feelings of stress or anxiety. Box breathing is a simple relaxation technique that can help you ‘reset your breath’ and return it to its normal rhythm. This video demonstrates box breathing and highlights its benefits. In short, it involves: - Imagining breathing around a box - Inhaling as you visualize going up one side of the box, pausing and then exhaling as you picture going down the other side of the box.
Video produced by Brent Creelman and Jennifer Palisoc in Communications & Stakeholder Relations at Sunnybrook. For more mental health resources, visit: http://sunnybrook.ca/Psychiatry
Further Support
Health Services in Schools Youth Workers
HSIS Youth Workers support young people in Wirral Secondary Schools, Wirral Sixth Form College and Wirral Met College.
Each school/college has a designated HSIS Youth Worker that provides young people with an opportunity to access confidential support on any issues which may be affecting them.
We provide support to young people on a wide range of issues and topics such as: building resilience, reducing risks, healthy relationships, sexual Health (including issuing condoms in some schools) drugs, alcohol, emotional health, Stress and Anxiety.
To find your youth worker visit their page.
Response Counselling Service
The Response counselling service works with young people aged 13-18. It is a free confidential service working with young people with moderate to severe issues which include suicide ideation, self harming, depression, high levels of anxiety bereavement etc.
We also work with the Response Alcohol and drugs team as many referral come for both services. Our work is separate from but alongside CAMHS, sharing risk between the 2 services. The referral system is usually by filling in a referral form and sending it by email unless it’s a parent referring and we can take it over the phone. We can only accept referral if it’s with the consent of the young person.
If a young person mentioned suicide then it’s fine for a worker to talk with them but it does need referring on, talking about suicide will never increase the risk of a young person taking their own life.
Self harm can include many ways , it is a physical way of dealing with an emotion. Again it needs referring on as stopping a young person from harming themselves isn’t going to deal with why they are having to do it.
Response coordinator 01516664123/3783 email barrymarsden@wirral.gov.uk
Emergency-ring 999
Present at Arrowe Park Hospital Liaison and psychiatry.
24 hour mental health line 03003033972 any age.
CAMHS advice and duty line 0151 488 8453
BRANCH
Branch is an online mental wellbeing hub for children and young people in Wirral, from 0 all the way to 18 (and up to 25 with additional needs). It doesn’t deliver services directly – it’s more of a guide, helping people to find the best tools and local support.
It can be used for any child or young person, no matter how big or small their worries feel. It’s packed with tips to help them feel better and, when they need a bit of extra support, gives simple routes into local services.
Branch doesn’t offer crisis support but has information on where to get help in an emergency.
Visit www.branch-wirral.co.uk
hatch
hatch is here to make sure that you have emotional wellbeing support.
Much of the time we are not born with the innate ability to cope with these things on our own.
This is where we can help. hatch provide 1-1 sessions to help develop a range of skills and strategies that can have a positive impact on your mental health and wellbeing. Our volunteer mentors support you to complete a computerised CBT skills intervention called Bazaar -that explores which things work best for you. CBT stands for Cognitive Behavioural Therapy, which sounds pretty intimidating. What it actually means is learning a way of thinking that helps us face tough times in a positive way.
hatch support Wirral Young People aged 11 -16yrs
To get in touch about accessing hatch please head to our website and complete a referral form via our 'Get in touch' page.
Access is free and immediate.
Twitter: @hatchmerseyside
Instagram: @hatchmerseyside
Website: hatchmerseyside.co.uk
Open Door Centre
If you are aged 17 - 30, you can become a member and then access as many of our services as you like, including Creative Therapeutic Support if you are feeling down, low, stressed or anxious, numerous different activities within music and the arts, unique training and volunteering opportunities and much more. Membership is free, with no waiting lists.
NHS 111 mental health option - for urgent support
24/7 All age crisis line
Please call NHS 111, select the mental health option and dedicated local staff will support you to access the help you need. The phone line is open 24 hours a day, seven days a week and is open to people of all ages, including children and young people. Parents and carers can also call the crisis line if they are worried about a young person who is experiencing a mental health crisis.
This is a new service and to ease the transition - those people who call our old mental health crisis line number, 0800 145 6485 will still get through to our team.
Action for Children (Counselling)
Best start in life
We know how important the early years are - and we’re here to help. From parenting advice to education and early intervention, we focus on improving children’s life chances.
Good mental health
Everyone has ups and downs in life. Our mental and emotional well-being experts work with families and schools to make sure children and parents feel able to cope with challenges when they arise.
A safe and loving home
We make sure more children feel part of a family that cares for them. We find homes for those without, protect children who have been abused or neglected, and help ensure young carers don’t miss out on a childhood.
KOOTH (Online counselling)
Free, safe and anonymous online support for young people
Monday – Friday 12pm – 10pm
Saturday – Sunday 6pm – 10pm
SHOUT
Shout is an affiliate of Crisis Text Line® in the UK that provides free, confidential support, 24/7 via text. It’s the first free 24/7 texting service in the UK for anyone in crisis anytime, anywhere. Shout is available in England, Scotland, Wales, and Northern Ireland
Text SHOUT to 85258 in the UK to text with a trained Crisis Volunteer
Every texter is connected with a real-life human being trained to bring people from a hot moment to a cool calm place through active listening and collaborative problem-solving. All of our Crisis Volunteers donate their time to helping people in crisis.
Anxiety UK
Provides information, support and advice for anyone struggling with anxiety.
Live chat service available.
Phone: 03444 775 774
Text: 07537 416 905
Email: support@anxietyuk.org.uk
Opening times: 9.30am-5.30pm, Monday-Friday
No Panic
Supports people struggling with panic attacks, obsessive compulsive disorder (OCD), phobias and other anxiety-related issues related - and provides support and information for their carers.
Offers a specialist youth helpline for people aged 13-20. The opening hours are 3pm - 6pm, Monday - Friday; 6pm - 8pm, Thursdays and Saturdays.
Call 01952 680835 for a recorded breathing exercise to help you through a panic attack (available 24/7).
Information about call costs here.
Phone: 0300 7729844
Phone: 0330 606 1174 (Youth helpline)
Email: sarah@nopanic.org.uk
Opening times: 10am - 10pm, 365 days a year
OCD Action
Offers support and information to anybody affected by obsessive compulsive disorder (OCD).
Website provides information and advice to help you access treatment.
Phone: 0300 636 5478
Email: support@ocdaction.org.uk
Email: youthhelpline@ocdaction.org.uk
Opening times: 9:30am - 8pm, Monday - Friday
The Mix
Offers support to anyone under 25 about anything that’s troubling them.
Email support available via their online contact form.
Free 1-2-1 webchat service available.
Free short-term counselling service available.
Phone: 0808 808 4994
Opening times: 4pm - 11pm, seven days a week
Childline
If you’re under 19 you can confidentially call, chat online or email about any problem big or small.
Sign up for a free Childline locker (real name or email address not needed) to use their free 1-2-1 counsellor chat and email support service.
Can provide a BSL interpreter if you are deaf or hearing-impaired.
Hosts online message boards where you can share your experiences, have fun and get support from other young people in similar situations.
Phone: 0800 1111
Opening times: 9am - midnight, 365 days a year
YoungMinds Crisis Messenger
Provides free, 24/7 text support for young people across the UK experiencing a mental health crisis.
All texts are answered by trained volunteers, with support from experienced clinical supervisors.
Texts are free from EE, O2, Vodafone, 3, Virgin Mobile, BT Mobile, GiffGaff, Tesco Mobile and Telecom Plus.
Texts can be anonymous, but if the volunteer believes you are at immediate risk of harm, they may share your details with people who can provide support.
Text: YM to 85258
Opening times: 24/7