Get help Get Help as I'm feeling Anxious Anxious Rochdale and District Mind offer a wide variety of services to help local residents suffering from anxiety. The first step in accessing any of the help available at Rochdale and District Mind is to complete a referral form and to meet a Wellbeing Worker to discuss your issues. You and your Wellbeing worker will then build up an individual action plan to tackle your issues. To refer to our services: Please click here to download our latest referral form Please click here to complete our on-line referral form The section below explains more general information about anxiety , including possible causes and information on how you can access treatment and support. It includes tips for helping yourself, and guidance for friends and family. What is anxiety? Anxiety is a word we use to describe feelings of unease, worry and fear. It incorporates both the emotions and the physical sensations we might experience when we are worried or nervous about something. Although we usually find it unpleasant, anxiety is related to the ‘fight or flight’ response – our normal biological reaction to feeling threatened. We all know what it’s like to feel anxious from time to time. It’s common to feel tense, nervous and perhaps fearful at the thought of a stressful event or decision you’re facing – especially if it could have a big impact on your life. For example:•sitting an exam•going into hospital•attending an interview•starting a new job•moving away from home•having a baby•being diagnosed with an illness•deciding to get married or divorced In situations like these it’s understandable to have worries about how you will perform, or what the outcome will be. For a short time you might even find it hard to sleep, eat or concentrate. Then usually, after a short while or when the situation has passed, the feelings of worry stop. What is the 'fight or flight' response? Like all other animals, human beings have evolved ways to help us protect ourselves from dangerous, life-threatening situations. When you feel under threat your body releases hormones, such as adrenalin and cortisol, which help physically prepare you to either fight the danger or run away from it. These hormones can:•make you feel more alert, so you can act faster•make your heart beat faster to carry blood quickly to where it’s needed most Then when you feel the danger has passed, your body releases other hormones to help your muscles relax, which may cause you to shake. This is commonly called the ‘fight or flight’ response – it’s something that happens automatically in our bodies, and we have no control over it. In modern society we don’t usually face situations where we need to physically fight or flee from danger, but our biological response to feeling threatened is still the same. When does anxiety become a mental health problem? Because anxiety is a normal human experience, it's sometimes hard to know when it's becoming a problem for you – but if your feelings of anxiety are very strong, or last for a long time, it can be overwhelming. For example:•You might find that you’re worrying all the time, perhaps about things that are a regular part of everyday life, or about things that aren’t likely to happen – or even worrying about worrying.•You might regularly experience unpleasant physical and psychological effects of anxiety, and maybe panic attacks.•Depending on the kind of problems you experience, you might be given a diagnosis of a specific anxiety disorder. Going out of the house is a challenge because I [have a] fear of panicking and feel that I'm being watched or judged. It's just horrible. I want to get help but I'm afraid of being judged. If anxiety is affecting your ability to live your life the way you’d like to, it's worth thinking about ways to help yourself, and what kind of treatments are available. How can I help myself cope? If you experience anxiety or panic attacks there are many things you can do to help yourself cope. These include:•talking to someone you trust•breathing exercises•shifting your focus•listening to music•reassuring thoughts•physical exercise- Rochdale and District Mind can help you access a variety of sports/physical exercise activities•keeping a diary•eating a healthy diet•complementary therapies•joining a support group - Rochdale and District Mind run various support groups to help people with anxiety issues A common – and natural – response to anxiety is to avoid what triggers your fear, so taking any action might make you feel more anxious at first. It can be difficult, but facing up to how anxiety makes you feel can be the first step in breaking the cycle of fear and insecurity. Clicking on the questions below will take you directly to our Anxiety Frequently Asked Questions section to give you detailed answers to these frequently asked questions; What treatments are available? Self Help resources and how to access them For further information National Mind produce an excellent booklet on Understanding Anxiety and Panic Attacks. Simply click on the link to access the booklet. Also the Anxiety UK website has much more detailed information on the main types of anxiety. Their website also includes details of their national Information Helpline. Simply click on this Anxiety UK website link to access this information.