What Is Anxiety?

Anxiety is a natural human emotion that serves a purpose. It can protect us from harm and motivate us to perform well. However, when anxiety becomes excessive or persistent, it can negatively impact our daily lives and prevent us from pursuing our goals and interests.

There are three main parts to anxiety:

Anxious Thoughts

Anxious thoughts are persistent worries or fears that pop into your head, often about things that might go wrong. They can feel overwhelming and difficult to control, sometimes making it hard to focus on other things.

Feelings In Our Body

Anxious feelings in our body are physical sensations we experience when we feel worried or stressed. This can include a racing heart, tense muscles, churning stomach, or even feeling lightheaded or shaky. It's our body's way of responding to perceived threat, even if there's no immediate danger.

Anxious Behaviour

Anxious behaviours are actions we take in response to feeling worried or stressed. This can range from subtle habits like nail-biting or fidgeting to more noticeable behaviours like avoiding certain situations or constantly seeking reassurance from others. These behaviours are often an attempt to cope with or reduce anxiety, but they can sometimes make things worse in the long run.

What Causes Anxiety?

Family History: Anxiety can be influenced by both our genes and our upbringing.
Difficult Life Events: Experiencing adversity can affect us more significantly if we are already prone to worry.
Learned Behaviour: We can sometimes pick up fears from others.
Coping Mechanisms: Not having the chance to learn how to cope with stress and anxiety can make us more vulnerable.

How Does Anxiety Affect Me?

Social Life: Anxiety can make it difficult to socialise and maintain friendships.
Academic or Work Performance: It can affect our ability to concentrate, remember information, and participate in school or work activities, hindering our performance.
Mood: Anxiety often leads to feelings of low mood and self-esteem issues.

Tips for Children and Young People

Talk About It: Although it can be daunting to talk about your worries, other young people have found that sharing their anxieties often makes them feel more manageable.
Learning To Relax: As mentioned earlier, anxiety can affect our bodies, making us feel tense and panicky. Relaxation techniques can help with this. This might include things you already enjoy, like reading, drawing, taking a bath, or exercising. However, we know that setting aside time to practice different relaxation techniques can be beneficial. These can include breathing exercises, muscle relaxation exercises, and using our imagination. Some ideas for this come from The Anxiety Coach and Anxiety Canada.
Set Small Goals: It's tempting to avoid situations that make us anxious. While this might provide temporary relief, it can make facing those situations even harder in the future. It's helpful to recognise the situations we avoid and take small steps towards them. For example, if going to school is a worry, start by walking there with a friend. Don't hesitate to ask for help from others.
Look After Your Physical Health: We know we feel grumpy after a poor night's sleep or when we're unwell, but our physical state can also impact our anxiety. Aim for a good night's sleep (around 7-8 hours) and a healthy, balanced diet. Exercise has been shown to help young people manage anxiety, so try to get active around three times a week. For more information, see Diet and Exercise.

Tips for Adults Who Care For Young People

Be A Role Model: It's important for children to understand that all feelings and emotions are valid – it's how we handle those difficult feelings that matters. As parents, we are our children's primary role models, and how we express our emotions can influence how they deal with their own. For instance, if you're feeling sad, do you hide your emotions or pretend to be okay, or do you allow your children to see you cry and explain why you're upset?
Use Praise and Rewards: Since anxiety can affect a child's self-esteem, it's crucial to regularly praise and reward them, helping them recognise their achievements. It might not feel big to you, but it might be huge to them.
Encourage Them: Children with anxiety might try to cope by avoiding certain situations. In these instances, it's helpful to gently encourage your child to face their fears.
STAY CALM: Having a child who struggles with anxiety can be incredibly stressful for the whole family. It's important to look after your own emotional well-being during this time by finding someone to talk to and making time for yourself. You are the foundation—you need to prioritise your sturdiness to be a support to anybody
Try Mindfulness: More on this page!

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