Next week is Mental Health Awareness week and the focus is Anxiety. With this in mind we are giving you resources on Anxiety in this weeks newsletter. If you have any concerns or would like further support please contact hr@excelsiormat.org
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What is Anxiety?
Anxiety is what we feel when we are worried, tense or afraid – particularly about things that are about to happen, or which we think could happen in the future.
Anxiety is a natural human response when we feel that we are under threat. It can be experienced through our thoughts, feelings and physical sensations.
Most people feel anxious at times. It’s particularly common to experience some anxiety while coping with stressful events or changes, especially if they could have a big impact on your life. See our pages on how to manage stress for more information about stress.
If you are feeling anxious or experiencing a panic attack right now, see Minds page on how to manage panic attacks.
Symptoms of Anxiety
Effects of anxiety on your body
These can include:
- a churning feeling in your stomach
- feeling light-headed or dizzy
- pins and needles
- feeling restless or unable to sit still
- headaches, backache or other aches and pains
- faster breathing
- a fast, thumping or irregular heartbeat
- sweating or hot flushes
- sleep problems
- grinding your teeth, especially at night
- nausea (feeling sick)
- needing the toilet more or less often
- changes in your sex drive
- having panic attacks.
Anxiety feels different for everyone. You might experience some of the physical and mental effects listed on this page, as well as effects in other areas of your life.
You might also have experiences or difficulties with anxiety that aren’t recognised here.
Effects of anxiety on your mind
These can include:
- feeling tense, nervous or unable to relax
- having a sense of dread, or fearing the worst
- feeling like the world is speeding up or slowing down
- feeling like other people can see you’re anxious and are looking at you
- feeling like you can’t stop worrying, or that bad things will happen if you stop worrying
- worrying about anxiety itself, for example worrying about when panic attacks might happen
- wanting lots of reassurance from other people or worrying that people are angry or upset with you
- worrying that you’re losing touch with reality
- low mood and depression
- rumination – thinking a lot about bad experiences, or thinking over a situation again and again
- depersonalisation – a type of dissociation where you feel disconnected from your mind or body, or like you are a character that you are watching in a film
- derealisation – another type of dissociation where you feel disconnected from the world around you, or like the world isn’t real
- worrying a lot about things that might happen in the future – you can read more about these sorts of worries on the Anxiety UK website.
Other effects of anxiety
Anxiety symptoms can last for a long time, or come and go. You might find you have difficulty with day-to-day parts of your life, including:
- looking after yourself
- holding down a job
- forming or maintaining relationships
- trying new things
- simply enjoying your leisure time.
In some cases anxiety can have a serious impact on your ability to work. See our pages on how to be mentally healthy at work for information on how to cope. Our legal pages on discrimination at work can provide information about your rights in the workplace.
If you drive you may have to tell the DVLA if you have an anxiety disorder. For information on your right to drive, including when and how to contact the DVLA, see our legal pages on fitness to drive.
5 Tips to Reduce Burnout
Primary school teachers and education staff are often overwhelmed by the amount of work and responsibilities they have to carry out. The high expectations of parents, students and the school itself, can leave them feeling drained and burned out. It is important to recognise the signs of burnout and take the necessary steps to reduce the risk of it happening.
Here are five tips that you can use to reduce burnout:
1. Establish and maintain a healthy work-life balance. you should recognise that you cannot do it all and need to make time for yourself. This can mean setting time aside each day to do something you enjoy or taking a day off every now and then.
2. Take regular breaks. Set up a routine of short breaks throughout the day to take a walk or a few minutes to relax. Doing this regularly can help you to reduce stress and maintain focus.
3. Stay organised. Having a good organisational system in place can help you stay on top of your work and tasks. This can include setting priorities, making lists, and utilising tools such as calendars and planners.
4. Get enough sleep. Having enough rest can help you to stay alert and focused throughout the day. It is important to create an environment that encourages sleep and rest.
5. Seek help. Find ways to reduce the workload as much as possible. This can include asking for assistance from colleagues, mentors, or administrators. It is also important to build a support system with other primary school teachers.
By following these tips, you can take control of your well-being and reduce the risk of burnout. This can help you to stay healthy, engaged, and motivated in their work.
Here is a more extensive article on reducing burnout:
Managing Panic Attacks Toolkit
TOOLKIT
What helps to manage panic attacks?
Panic attacks can be frightening, but there are things you can do to help yourself cope. It could help to print off these tips, or write them down, and keep them somewhere easy to find.
During a panic attack:
- Focus on your breathing. It can help to concentrate on breathing slowly in and out while counting to five.
- Stamp on the spot. Some people find this helps control their breathing.
- Focus on your senses. For example, taste mint-flavoured sweets or gum, or touch or cuddle something soft.
- Try grounding techniques. Grounding techniques can help you feel more in control. They’re especially useful if you experience dissociation during panic attacks. See our page on self-care for dissociation for more information on grounding techniques.
After a panic attack:
- Think about self-care. It’s important to pay attention to what your body needs after you’ve had a panic attack. For example, you might need to rest somewhere quietly, or eat or drink something.
- Tell someone you trust. If you feel able to, it could help to let someone know you’ve had a panic attack. It could be particularly helpful to mention how they might notice if you’re having another one, and how you’d like them to help you.
Resources:
- Mind’s helplines provide information and support by phone and email.
- Local Minds offer face-to-face services across England and Wales. These services include talking therapies, peer support and advocacy.
- Side by Side is our supportive online community for anyone experiencing a mental health problem.
- anxietycare.org.uk
- anxietyuk.org.uk
- bacp.co.uk
- hubofhope.co.uk
Dealing with Anxiety in the Education Sector
Anxiety is a common and often debilitating experience for many people within the education sector. From teachers and support staff to students and parents, anxiety can have a significant impact on mental health, wellbeing, and overall performance. In this article, we will explore some tips on dealing with anxiety within the education sector.
Best 11 Podcasts for Anxiety
- Best doctor-led podcasts for anxiety: Anxious in Austin, The Hardcore Self Help Podcast
- Best anxiety podcasts for PTSD: Anxiety Slayer, The Anxiety Coaches Podcast
- Best anxiety podcasts with anti-anxiety strategies: The Calmer You Podcast, Your Anxiety Toolkit
- Best anxiety podcast for moms: The Motherkind Podcast
- Best podcast for social anxiety: Social Anxiety Solutions
- Best anxiety podcasts for general mental health: Happy Place, Inside Mental Health
- Best anxiety podcast with guided meditation: Meditation Minis
Recommended Support Book: Panicking About Panic
Anxiety Panicking about Panic is a revolutionary, self-help book for people who suffer from the various symptoms of anxiety. The book acts as an informative guide and draws from the experiences of author and counsellor, Joshua Fletcher, who lived with anxiety disorder for years before successfully overcoming the condition. The book is tailored for people who are: experiencing panic attacks, feeling abnormally anxious, ruminating about health, anticipating further panic attacks and questioning why anxiety is present in the first place. Anxiety Panicking about Panic provides quick, easy to access advice and practical strategies, which aim to educate the reader to simplify their world of anxiety in order to successfully tackle it.
This book is particularly tailored for people who can associate with the conditions of:
– Anxiety
– Anxiety Disorder
– Generalised Anxiety
– Panic Disorder
– Agoraphobia
– Health Anxiety
– Panicking for no reason
– Panic Attacks (and anxiety about them happening again)
Mental Health Awareness Days
May
13th to 20th May Mental Health Awareness Week
Sunday 21st May World Day for Cultural Diversity
June – All June Pride Month
Thursday 1st June International Children’s Day
12th to 18th June Men’s Health Week
26th – 30th June World Wellbeing Week
July
Tuesday 25th July National Schizophrenia
Awareness Day
Saturday 30th July World Friendship Day
August Nothing!
September Sunday 10th September World Suicide Prevention Day
Resourceful Thinking Masterclass
As part of Wellbeing week, I’m looking forward to welcoming you to our next Resourceful Thinking Masterclass
If you ever find yourself getting hijacked by an unhelpful emotion, this is for you… Click the image to watch a short intro to what we’ll explore
CPD
See whats happening on the National College website. This week is Stress in Young People
Plus take a look at the CPD resources on our own website. We are adding to it all the time! Check it out here https://cpd.excelsiormat.org/
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Staff Hub
In the Staff Hub you can find regular articles created with you in mind! Along with useful information and links to your most used sites.
