{"alias":"blogEntry","byline":"","standfirst":"Before the lockdown, we spoke to Cub Scout Leader and consultant clinical psychologist Che Rosebert about recognizing anxiety and what to do to help. Whether you\u2019re dealing with everyday anxiety or an anxiety disorder, we hope that some of these top tips help you find some space and calm.","content":{"layouts":[{"type":"singleColumn","areas":[{"items":[{"gridType":"gridImageBlock","gtmId":"gtmId","gtmClass":"gtmClass","image":"/media/6372/advice_4.jpg","width":1920,"height":1080,"altText":"","caption":"","link":null},{"gridType":"RichTextBlock","content":"\u003Cp\u003EThe \u003Ca href=\u0022https://dictionary.cambridge.org/dictionary/english/anxiety\u0022\u003ECambridge English Dictionary\u003C/a\u003E defines anxiety as \u2018an uncomfortable feeling of nervousness or worry about something that is happening or might happen in the future\u2019. That\u2019s right; you\u2019ve felt this before. We all have at some point: before a flight, or job interview, the first day of school.\u003C/p\u003E\n\u003Cp\u003EThere are plenty of reasons that \u003Ca href=\u0022https://www.gov.uk/coronavirus\u0022\u003Ecoronavirus\u003C/a\u003E is increasing anxiety for people of all ages. People may be worrying about others they care about, their usual routines are almost definitely disrupted, and plenty of other stressors (such as work, less reliable food supplies, and loneliness) pile on too.\u003C/p\u003E\n\u003Cp\u003ESo, some degree of anxiety is a totally normal response to the current situation. It\u2019s helpful to remember that there\u2019s a difference between everyday worries and full-blown anxiety disorders \u2013\u00A0it\u2019s a bit like the difference between a seedling and the poison ivy it can grow into. Even the seeds of stress that we water regularly won\u2019t automatically flourish into something bigger, and that\u2019s thanks to a number of chemical, societal and biological \u003Ca href=\u0022https://www.nhs.uk/conditions/generalised-anxiety-disorder/\u0022\u003Efactors\u003C/a\u003E that vary hugely from one individual to the next.\u003C/p\u003E\n\u003Cp\u003ERight now, it can be especially hard to tell if your worry is, well, worrying. Everyone\u2019s behaving in unusual ways (you wouldn\u2019t normally try to keep two metres apart from everyone in the shops, for example) and coronavirus is affecting almost every aspect of our lives.\u003C/p\u003E\n\u003Cp\u003EBefore the lockdown, we spoke to Cub Scout Leader and consultant clinical psychologist Che Rosebert about recognising anxiety and what to do to help. Whether you\u2019re dealing with everyday anxiety or an anxiety disorder, we hope that some of these top tips help you find some space and calm.\u003C/p\u003E\n\u003Cp\u003EAs always, if you think you need more support, reach out. Mind has \u003Ca href=\u0022https://www.mind.org.uk/information-support/guides-to-support-and-services/\u0022\u003Einformation about your options\u003C/a\u003E, including speaking to your GP.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003ETop tips for managing anxiety at home. \u003C/strong\u003E\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EDon\u2019t dismiss it\u003C/strong\u003E. \u2018Don\u2019t worry\u2019, \u2018you\u2019ll be fine\u2019, \u2018calm down\u2019 \u2013 try to avoid this kind of talk. \u003Cbr\u003ELet those experiencing anxiety know that fight or flight aren\u2019t the only options \u2013 encourage them to accept their feelings.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003ENever undervalue a good night\u2019s sleep.\u003C/strong\u003E Studies show that a lack of sleep directly contributes to anxiety disorders, and we also know that being anxious can affect your sleep. If \u003Ca href=\u0022https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/sleep-problems/\u0022\u003Eyou\u2019re struggling to rest\u003C/a\u003E, try to establish a routine and get stuck in to some calming activities before bedtime (even if you don\u2019t feel very relaxed).\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EGet a journal.\u003C/strong\u003E Journaling is a non-judgemental practice that\u2019s been proven to have many benefits for good mental health. Writing regular journal entries is helpful in processing and confronting difficult experiences, events and feelings.\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003EIndulge in some \u2018ecotherapy\u2019.\u003C/strong\u003E Or, in other words, boost your mental health by heading outside. Spending time outdoors is proven to help with a variety of mood disorders, as well as lowering blood pressure and levels of the stress hormone cortisol. If it\u2019s not safe for you to exercise outdoors, why not try \u003Ca href=\u0022https://www.scouts.org.uk/activities/feel-the-view/\u0022\u003Ea calming activity\u003C/a\u003E that brings \u003Ca href=\u0022https://www.scouts.org.uk/activities/how-does-your-garden-grow/\u0022\u003Enature into your living room\u003C/a\u003E?\u003C/p\u003E\n\u003Cp\u003E\u003Cstrong\u003ETalk to someone.\u003C/strong\u003E Whether it\u2019s a family member, friend, teacher or Scout leader, remember that there\u2019s nothing more therapeutic than sharing the load with an understanding confidant. \u003Ca href=\u0022https://www.mind.org.uk/information-support/helplines/\u0022\u003EMind\u003C/a\u003E, \u003Ca rel=\u0022noopener\u0022 href=\u0022https://www.anxietyuk.org.uk/get-help/\u0022 target=\u0022_blank\u0022 title=\u0022Get help (Anxiety UK)\u0022\u003EAnxiety UK\u003C/a\u003E and \u003Ca href=\u0022https://nopanic.org.uk/the-no-panic-helpline/\u0022\u003ENo Panic\u003C/a\u003E all operate helplines.\u00A0\u00A0\u00A0\u003C/p\u003E","gtmId":"","gtmClass":""}]}],"config":null}]},"searchDescription":null,"pageType":null,"location":null,"versionDate":"25 April 2020","reviewDate":null,"furtherReading":[],"relatedLinks":[],"id":50752,"nodeName":"Tips for coping with anxiety attacks","title":"Tips for coping with anxiety attacks","type":"blogEntry","image":{"url":"/media/6372/advice_4.jpg?width=800\u0026height=450\u0026v=1d9becd0b2bc010","caption":"Advice 4","type":"jpg","size":543039,"width":1920,"height":1080,"altText":""},"assets":null,"headerOptions":{"headerTitle":"Tips for coping with anxiety attacks","headerSubTitle":null,"headerCta":null,"headerCtaText":null,"headerCtaLink":null,"headerBackgroundColour":null,"showSEOImage":false,"headerBackgroundImage":null,"quickLinks":null},"subHeader":"","browserTitle":null,"silktide":"eyJjbXMiOiJVbWJyYWNvIiwiZWRpdG9yVXJsIjoiaHR0cHM6Ly9wcm9kLWNtcy5zY291dHMub3JnLnVrLy91bWJyYWNvIy9jb250ZW50L2NvbnRlbnQvZWRpdC81MDc1MiJ9","canonicalUrl":"https://www.scouts.org.uk/news/2020/april/tips-for-coping-with-anxiety-attacks/"}