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What is Anxiety?
Anxiety is the feeling of fear or panic that we all experience at times. It can be a very physical experience, making us feel tense, shaky, dizzy, nauseous or short of breath or giving us butterflies in our stomachs, a racing heart or sweaty palms. It also affects our thoughts and behaviour, for example we tend to avoid things that make us feel anxious.
Problems with anxiety are very common, 1 in 6 young people will experience an anxiety problem at some point and we all have times when we feel worried, nervous or uptight. Often there is a good reason for this, such as starting something new or difficult, doing an exam, performing or speaking in front of people, or having to tell someone something you think they won’t want to hear. Normally the anxiety goes away once the difficult situation is over, however if these feelings stick around or become stronger even when there is nothing to be worried about, that’s when anxiety can become a problem.
There are different types of anxiety problem.
Panic attacks:
Feelings of intense anxiety that seem to come out of the blue, they normally last a few minutes and can make people feel breathless, trapped and out of control, or as if they are ‘going crazy’ or about to die. People who have had panic attacks often become very anxious about having another one. This is called ‘fear of the fear’.
Phobias:
When people feel very anxious or panicky about one (or multiple) specific things, which may not be dangerous in itself or cause others to feel anxious – for example, phobias of spiders and other insects are very common, but people can also have phobias of going outside (agoraphobia), of going to school or social phobia which can have a big impact on their lives.
Generalised anxiety:
Causes people to worry about lots of different things a lot of the time, this means they are constantly stressed and anxious and it makes everyday life difficult. People who experience social anxiety feel very anxious and self-conscious in social situations and often worry that others are judging them negatively. People who experience health anxiety become preoccupied by and worry excessively about illnesses and symptoms, frequently going to the doctor, self-diagnosing or looking for reassurance online. Sometimes people even experience unexplained physical symptoms which are caused by their anxiety.
What causes Anxiety?
Anxiety disorders have a complex range of causes, including: Adverse Childhood Experiences, which are stressful and potential traumatic experiences in childhood, and which may include:
Environmental factors: There are many environmental factors, which may increase anxiety in young people. These include:
Personal thinking styles: Some young people, especially those with good imagination, spend more time thinking about possible threats and worrying possibilities. They are more likely to anticipate things going wrong, and worry about possible threats (including very unlikely threats to wellbeing). They think a great deal about ‘worst case scenarios’. It is as though thinking a great deal about the worse thing that could happen equips them better to deal with it. Unfortunately this style of thinking makes young people more prone to anxiety, because more time is spent thinking about things going wrong. It is important to keep fears in perspective, and find an optimistic and hopeful outlook.
Family patterns: Young people, who have parents who are very anxious, and who convey their fears and anxieties to their children, are more prone to anxiety. This is because parents may convey (not deliberately) to children a sense of lack of safety and security, and fears about anticipated (though often unrealistic) threats.
Medical factors: Some medical conditions can lead to an anxiety disorder. This could be a result of the symptoms or as a side effect of medication.
How do I know if I have Anxiety?
When we are anxious our body is actually protecting us from perceived danger. Without some anxiety we would not survive. You may have heard of the ‘fight, flight or freeze response’, this is when our body gets a surge of hormones such as adrenaline and cortisol which make us more alert and ready to react to danger. It is very useful when we are physically threatened and need to run away or protect ourselves. This is the same response that causes many of the unpleasant physical symptoms we experience when we are anxious. For example our muscles tense, we breathe faster to pump more oxygen around our body and blood gets diverted away from areas that aren’t being used (our tummy or fingers) this means we are ready to run or fight, but it also makes us feel breathless, lightheaded, shaky or tingly.
The problem with anxiety is that our body responds like this even when we are not actually in any physical danger. This can be very uncomfortable and distressing, but it is important to remember that these feelings are not dangerous, people don’t become very unwell or die of anxiety alone, and anxiety will always pass eventually.
Watch our video ‘World of Science’ for an alternative perspective on ‘fight or flight’.
Signs of Anxiety
What helps?
Just understanding what anxiety is and why it makes us feel like this can help us to reduce its power and manage it better. However, if you are feeling anxious a lot of the time or anxiety is beginning to have a negative impact on your life such as causing difficulties with school, work, friendships or family life then you may benefit from help from a counsellor, nurse, psychotherapist or doctor. You could talk to your parents/carers, GP, school nurse, youth worker, pastoral support or teacher about this.
How can I help myself?
Anxiety is very treatable and there are lots of things that you can do yourself to help, including:
Physical exercise – running, walking, swimming, cycling or going to the gym can help to get rid of anxious and negative energy and help to boost our mood.
Distraction – focusing on feelings of panic, or on negative and anxious thoughts, makes them worse, instead finding something else to do and think about can be helpful. Some people find that watching TV, playing video games or a musical instrument, listening to music, or doing a puzzle or something creative helps.
Talking to someone – anxious thoughts can be very overwhelming and talking about to someone we trust can help to gain some perspective, break problems down, challenge anxious/negative thoughts and see things in a new light.
Relaxation – learning to relax can help us to control and reduce anxious feelings. We can do this by controlling our breathing or relaxing our bodies or we can use techniques such as yoga, meditation or mindfulness. Alternative therapies such as massage, aromatherapy and acupuncture can also be helpful for managing anxiety.
Diet – it’s also worth remembering that anxiety symptoms are very similar to the feelings we get when we are hungry and have low blood sugar. Low blood sugar and drinking caffeine can also make anxiety worse, so make sure you are eating regular healthy meals and try to avoid caffeinated and very sugary drinks.
Who are they?
The CAMHS access team is the first point of contact for requests for help and where all referrals are triaged and allocated to the most appropriate service. The key philosophy is to ensure that the child or young person gets the right help at the right time and in the right place.
What services do they provide?
When are they open?
9am – 5pm, Monday to Friday (excluding Bank Holidays)
Where?
New County Hall Treyew Road, Truro TR1 3AY Cornwall
How do I refer?
Cornwall CAMHS take referrals from any source, including parents or self-referrals. There is a referral form that is sent to a central multi-agency Hub based in County Hall in Truro. Each referral is carefully screened by a CAMHS clinician.For more information visit: cornwall.gov.uk/earlyhelp or call: 01872 322277
Who can be referred?
Children and young people who are aged pre-birth to 18. If a young person has a special educational need or disability, who have a need for early help care and support, this is extended up to age 25.
Who are they?
The Mental Health Support Team support primary aged children in schools by working with a Senior Mental Health Lead who has a dedicated role in the school to deliver whole school approaches to promoting better mental health, alongside offering one-one interventions. The service also focuses on reaching out to all children who are not in school for whatever reason, such as electively home educated children. The service works closely with the investment from Headstart Kernow in building on the Trauma Informed Schools training already implemented in Cornwall.
What Mental Health conditions do they support?
What services do they provide?
When are they open?
Monday to Friday 9am – 5pm, with the exception that some interventions are delivered at a time suitable for families.
Where?
Main Base operates from Shaw House, Porthpean Road, St. Austell PL26 6AD, with Teams working throughout Primary Schools in Restormel and Kerrier localities.
How do I refer?
Referrals should be made via the Early Help Hub following an initial discussion with EMHP.
Contact the Early Help Hub by calling 01872 322277 or emailing [email protected]
All referrals into the service are discussed at a weekly MDT. If there is no intervention deemed suitable for a young person’s needs, the referral is returned to the original referrer with explanation and suggestions for alternative services.
Who can be referred?
The I Thrive framework considers individual needs and requests for help. The main criteria for support would be around whether there is a low intensity CBT intervention that would meet the child’s needs.
They aim to have a discussion with the Senior Mental Health Lead (SML) first, if possible. There is an expectation that the referrer will discuss any young people they would like to refer with an Education Mental health Practitioner (EMHP), prior to sending a request through to the Early Help Hub.
Who are they?
The Hear Our Voice 1-2-1 NHS Commissioned service is a project that provides targeted one to one intervention to young people who are experiencing mild to moderate difficulties with their mental health and emotional well-being.
What Mental Health conditions do they support?
Anxiety, Depression, risk taking behaviours, low confidence and self-esteem.
What services do they provide?
When are they open?
This can vary. Intervention usually takes place during weekdays; however, evenings and weekends are available to meet the needs of the young person.
Where?
Countywide
How do I refer?
Via email: [email protected]
Who can be referred?
Children and young people aged 11-18 with mild to moderate mental health
Who are they?
Hear Our Voice WP CYP (Children and Young People Increasing Access to Psychological Therapies) is a project Commissioned by the NHS and delivered by Young People Cornwall (YPC). They provide Low intensity Cognitive Behavioural Therapy (LI CBT). The idea for LICBT is to operate at an early intervention level where presentations experienced are mild to moderate. LI CBT is a single stranded approach meaning that the focus will be on the ‘main’ concern such as anxiety or depression rather than co-morbidities and complex presentations.
LICBT is an approach that is considered non-intrusive and considered guided self-help. The overall aim is to replace unhelpful habits with more adaptive/helpful habits and strategies and places the focus on one’s thoughts and behaviours.
What Mental Health conditions do they support?
Anxiety, Depression/low-mood and Behavioural difficulties (13+)
What services do they provide?
When are they open?
Their services are arranged between Monday – Friday by the individual and the WP CYP
Where?
Each WP CYP will arrange visits in schools, homes, local outreach and community venues dependent on the individual they are supporting.
How do I refer?
Referrals are taken directly through the organisations request for help form and referral management system or through the Early Help Hub.
Who can be referred?
Children and young people (age) with mild to moderate anxiety and depression presentations, including social phobia, separation anxiety, generalised anxiety, panic (including panic with agoraphobia), mild health anxiety, simple phobia, sleep problems & stress management.
Exclusions include high risk children and young people including entrenched self-harm, complex cases (co-morbidities), chronic depression and anxiety, Bi-polar depression, blood vomit and needle phobia, PTSD, bereavement, complex interpersonal and relationship issues, pain management, psychosis, eating disorders, historical and current experiences of abuse/violence.
Who are they?
Outlook South West are an organisation who support young people aged 16 and over within Cornwall and the Isles of Scilly with their mental health issues through Psychological Therapies.
What Mental Health conditions do they support?
What services do they provide?
When are they open?
Mondays to Fridays 9am - 5pm
Where?
Their therapies are provided throughout GP surgeries and their locality offices across Cornwall and the Isles of Scilly
How do I refer?
Referrals from professionals and individuals can be made Online (https://gateway.mayden.co.uk/referral-v2/01d3ec67-a688-4700-8b1e-ad3acacabf07), by email ([email protected]) or by Telephone (01208 871905)
Who are they?
Run by Young people Cornwall (YPC) speak up Cornwall is a participation group for young people aged 13-24 looking at, supporting with youth voice and creating tool kits for mental health services across Cornwall. Speak Up Cornwall works at both a local reginal and national levels. It also supports services at a strategic level as well as service entry level.
What Mental Health conditions do they support?
When are they open?
Days and times will be confirmed by the group lead.
Where?
They meet once a month at Zebs youth centre The Leats, Town Centre, Truro TR1 3AG.
They also work remotely (over social media) and attend meetings, conferences and events all over Cornwall, the southwest and nationally.
How do I refer?
Via emailing [email protected] or through the Young People Cornwall referral form which can be requested by emailing: [email protected]
Who can be referred?
Young People aged 13-24 with an awareness of mental health services.
Who are they?
XenZone is an organisation that provides Face to Face and online mental health services for children, young people and adults. Kooth, from XenZone, is a free online counselling and emotional well-being platform for children and young people, accessible through mobile, tablet and desktop.
What Mental Health conditions do they support?
Anxiety, Stress, Identity, Sexuality, Health, Relationships, Eating Disorders (no restriction to this currently).
What services do they provide?
When are they open?
Their Online services are available Monday-Friday 12pm-10pm and Saturday-Sunday 4pm-10pm.
Their face to face services are arranged between Monday – Friday by the individual and counsellor.
Where?
Their Face to Face team arranges visits in schools, local outreach and community venues dependent on the individual they are supporting.
How do I refer?
Via email [email protected] or phone for face to Face support but email is always recommended. You, a family member or professional can make a referral to the service.
For online services you can create an account and log on to the website to access information and support.
Who can be referred?
Children and young people up to the age of 19 (up to the eve of 20th Birthday) experiencing Mental Health difficulties.
Who are they?
Run by Young people Cornwall (YPC) the service is for male individuals aged 11-19 with low level mental health issues to engage in group work. Their 1 to 1 service is first offered, with invitation to join a group. Group operates similar to a youth group in that young people can relax in a safe space, engage with workers and other group members through activities, enjoy informal discussion and have something to eat. Group trips to residential centres, activity providers and meals out also happen.
What Mental Health conditions do they support?
A wide range of low level general mental health concerns such as Anxiety, depression, stress, low mood, self-harm etc.
What services do they provide?
When are they open?
Two groups are run once a week on a weekday evening for two and a half hours.
Where?
Previous groups took place in Launceston & Liskeard but these will be moving locations towards the Redruth, Camborne & Pool area as well as St Ives.
How do I refer?
Via email: [email protected]
Referrals can be made from a wide range of sources such as yourself, school, charity service, CAMHS, G.P, parent, targeted youth worker and police. Once referrals have been received workers aim to make contact within 7 days.
Who can be referred?
Young men aged 11-19. Usual referrals indicate willingness to get involved with group work at some point. Criteria can include; social skills, social isolation, low level mental health, learning disability, victims of crime, general low confidence and self-esteem.
Who are they?
The Hunrosa Sleep Wise Service consists of a team of qualified Sleep Consultants who provide young people aged 2-18 years old with assessments and plans to resolve sleep difficulties.
They also provide training for professionals and parents to help support with sleep difficulties.
What Mental Health conditions do they support?
What services do they provide?
one to one support
When are they open?
Monday to Friday 9am – 5pm, interventions are delivered at a time suitable for families.
Where?
Virtually and by phone.
How do I refer?
Referrals need to be made via the Community Paediatric Team, CAMHS or Wellbeing Practitioners.
Who can be referred?
Young People aged 2- 18 years old who are experiencing sleep difficulties and where difficulties as a result of parenting or an ongoing safeguarding plan which impacts sleep doesn’t already exist.
They aim to have a discussion with the Senior Mental Health Lead (SML) first, if possible. There is an expectation that the referrer will discuss any young people they would like to refer with an Education Mental health Practitioner (EMHP), prior to sending a request through to the Early Help Hub.
Who are they?
The Community CAMHS Teams.
What Mental Health conditions do they support?What services do they provide?
Children and young people who have completed an assessment with the service and meet the criteria can be offered intervention and/or specialist assessment within one of our care pathways by the Community CAMHS teams. These mainly describe the process of care within getting help although for some needs they extend into getting more help or describe the offer of advice and support from getting advice services.
When are they open?
9am – 5pm, Monday to Friday (excluding Bank Holidays)
Where?
West (Kerrier): The Hive, Kernow Building, Wilson Way, Pool, TR15 3QE
West (Penwith): Bolitho House, Laregan Hill, Penzance, TR18 4NY
Mid (Restormal): Shaw House, Porthpean Road, St Austell, PL26 6AD
Mid (Carrick): Truro Health Park, Infirmary Hill, Truro, TR1 2JA
East (North East/ Bodmin): Launceston Integrated CAMHS and Children's Centre, Coronation Park, Launceston, PL15 9DQ
East (South East): 6A Heathlands Business Park, Liskeard, PL14 4DH
How do I refer?
Cornwall CAMHS take referrals from any source, including parents or self-referrals. There is a referral form that is sent to a central multi-agency Hub based in County Hall in Truro. Each referral is carefully screened by a CAMHS clinician.
For more information visit: cornwall.gov.uk/earlyhelp or call:
West (Kerrier): 01209 204000
West (Penwith): 01736 571070
Mid (Restormal): 01726 873292
Mid (Carrick): 01872 221446
East (North East/ Bodmin): 01566 761100
East (South East): 01579 373850
Who can be referred?
They accept referrals for children and young people up to the age of 18 years. This includes those with a learning disability and/or neuro–developmental disability who are registered with a GP based within Cornwall and the Isles of Scilly.
A referral that doesn’t meet the threshold for a specialist intervention, but the child has a moderate level of impairment can be allocated to the Primary Mental Health Team (PMHT). These workers are specialists in early interventions in mental health and will offer consultation and advice. They have some limited capacity to offer some solution focussed interventions.
Myth: People who have anxiety are weak.
Fact: Everyone will experience anxiety at some point. We experience anxiety in dangerous situations to help us survive but when anxiety occurs when there is no real threat and negatively impacts on people’s lives it does not mean they are weak. In fact people who struggle with Anxiety often show great strength and determination to overcome their difficulties.
Myth: People with Anxiety should avoid stress
Fact: Stress can increase Anxiety, however seeing yourself as fragile, avoiding stress and situations that cause anxiety will only make it worse in the long run. You can be anxious and still do those things. Treatment for Anxiety usually involves gradually and safely exposing you to your fears, so you can learn to cope with and reduce these.
An app designed to help young people understand and cope with anxiety
A great Canadian website about anxiety for young people – lots of information and expert advice