Read Free Yourself from Anxiety Online
Authors: Emma Fletcher
Typical situations which cause anxiety are:
1. Attending social gatherings.
2. Eating or drinking in public.
3. Preparing food or drink or writing while being watched.
4. Taking part in physical activities such as swimming or going to the gym.
5. Using public lavatories.
6. Giving a public performance, speech or presentation.
7. Any kind of personal confrontation.
Some people are only anxious about one particular type of activity. Many people who are required to ‘perform’ as part of their profession – actors,
musicians, teachers, politicians – suffer in this way before a public appearance. For others, it applies across most activities which involve being with other people.
The physical symptoms which accompany social phobia, such as blushing, sweating, trembling, palpitations, stammering and nausea cause additional distress to the sufferer and create a vicious circle. Blushing and emetophobia (the fear of being sick) in particular are often experienced as problems in their own right and there are specialised leaflets and advice available on these through the self-help organisations listed in Appendix 2.
Worrying about your behaviour, and what other people are thinking of you, can make it very difficult to be with other people. Your high anxiety makes it more likely that you will find yourself unable to say or do the things that you feel you should be doing, and more likely that you will continue to worry after the event that you have done or said something wrong.
This is a condition which falls somewhere between phobia and obsession. It involves being preoccupied with fears of having a serious disease, or the idea that one has such a disease, based in misinterpretation of one’s bodily sensations or changes. Behaviour associated with this includes:
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Repeatedly checking one’s body.
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Reassurance seeking (e.g., from doctors or friends and family) that one does not have serious symptoms or diseases.
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Repeated requests for medical tests.
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Checking other sources of medical information (e.g., Internet searches of medical websites).
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Avoiding or escaping disease-related stimuli such as TV programmes or newspapers.
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Treating yourself as an invalid (e.g. avoiding any exertion in case it brings on a heart attack).
BDD is a disorder characterized by an excessive preoccupation with a real or imagined defect in physical appearance, such as such as a certain facial feature or imperfections of the skin. People with this disorder often think of themselves as ugly or disfigured, and have problems controlling negative thoughts about their appearance, even when reassured by others that they look fine and that the minor or perceived flaws aren’t noticeable or excessive. They often have low self-esteem and fears of rejection from others.
Some sufferers realize that their perception of the ‘defect’ is distorted, but are unable to control the impulse to think about it. Others may adopt compulsive rituals to look at, hide, cover and/or improve their defect(s). They may spend a great deal of time looking at themselves in anything mirror-like and trying to convince others of how ugly they are. They may be compulsive in searching our doctors to treat them with medications and/or plastic surgery. Patients may go to any lengths to improve their appearance, including using methods that are dangerous.
BDD is not classified as an anxiety disorder. However, because of its similarities with some anxiety disorders (cf. social phobia, OCD and health anxiety) you may find the methods described in this book helpful. Some of the anxiety self-help organisations listed in Appendix 2 also offer advice on BDD. We would also recommend that you look for more specialised help through your doctor.
This is another specialized group of disorders, primarily emotional in origin, but concerned with problems associated with food. The main types are:
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Anorexia Nervosa – where the person does not eat enough to maintain healthy body weight.
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Bulimia Nervosa – periods of overeating followed by vomiting or purging to control weight alternate with periods of starvation.
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Compulsive Overeating – binge eating – rapid consumption of large amounts of food in a short period of time.
Eating disorders develop through using food to cope with painful situations or feelings, or to relieve stress. There is considerable overlap between eating disorders and Anxiety disorders and many people may have both. If this is the case, you may find the methods suggested in this book useful, but as eating disorders are damaging to your physical health, and in severe cases life-threatening, we recommend that you also consult your doctor or contact an organisation specialising in eating disorders listed in the Appendix.
This illness is known by various names, these being the two most common names. Symptoms include:
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severe debilitating fatigue
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painful muscles and joints
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problems sleeping
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digestive problems
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poor memory
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poor concentration.
There is currently no agreement about whether this is a mental or physical health problem, and no universally accepted treatment, although rest during the acute phase and during any relapses seems to be crucial.
Chronic fatigue syndrome is not an Anxiety disorder, but sufferers who are well enough to follow the methods suggested in this book may find them useful.
This is generally considered the most effective treatment for Anxiety disorders.
CBT is offered within the NHS by clinical psychologists or specially trained CBT therapists. This service is not as yet uniformly available throughout the country, and NHS waiting lists tend to be long. However, there are private CBT therapists and some counsellors and therapists from other approaches incorporate CBT techniques into their practice.
CBT principles are also used by community psychiatric nurses and voluntary agencies to support people with phobias carrying out exposure work. Other applications of CBT may be found in anxiety management or stress management courses.
We suggest you look at the guidelines published by the Royal College of Psychiatrists on using complementary therapies for mental health problems: www.rcpsych.ac.uk/mentalhealthinformation/therapies/complementarytherapy.aspx.
In Appendix 2 you will find contact details for the professional bodies that regulate some of the complementary and alternative therapies available, which may be helpful in treating anxiety disorders or relieving symptoms. It is important to choose a therapist who is well trained and regulated by a professional organisation.
Anxiety UK (formerly National Phobics Society)
Zion Community Resource Centre
339 Stretford Road
Hulme
Manchester M15 4ZY
Tel: 08444 775 774
Email: [email protected]
Website: wwww.phobics-society.org.uk
Services include: 1:1 therapies such as CBT, clinical hypnotherapy and counselling. Email support, online support and telephone helpline. Has another project ‘destigmatize’ which offers information on anxiety disorders in Hindi, Punjabi and Urdu
Website: www.destigmatize.org.uk.
First Steps to Freedom
PO Box 476
Newquay
Cornwall TR7 1WQ
Tel: 0845 120 2916 (helpline 10 am to 10 pm)
Tel: 0845 841 0619 (admin Line)
Email: [email protected]
Website: www.first-steps.org
Free confidential telephone helpline providing information and advice on strategies to help sufferers and carers deal with the symptoms of anxiety. Detailed guidance and on-going help and support to members. Individual mentoring. All volunteers are trained to the THA Quality Standard.
No Panic
93 Brands Farm Way
Telford TF3 2JQ
Tel: 0808 808 0545 Helpline (every day of the year 10 am to 10 pm)
Tel: 01952 590 005 (office, Monday–Friday, 9.30 am to 4.30 pm)
Email: [email protected]
Website www.nopanic.org.uk
Offers a national helpline and also provides a range of literature, audiocassettes and CDs, videocassettes, DVDs, and recovery groups, by telephone.
OCD Action
Davina House
Suites 506–507
137–149 Goswell Road
London EC1V 7ET
Tel: 0845 360 6232 (helpline)
Tel: 0870 360 6232 (office line)
Email: [email protected]
Website: www.ocdaction.org.uk
Information and support to those suffering from obsessive-compulsive spectrum disorders including OCD, body dysmorphic disorder, trichotillomania, compulsive skin picking and hoarding.
OCD-UK
PO Box 8955
Nottingham
NG10 9AU
Website: www.ocduk.org
Independently working with and for people with obsessive compulsive disorder.
Triumph Over Phobia (TOP UK)
PO Box 3760
Bath BA2 3WY
Tel: 0845 600 9601
Email: [email protected]
Website: www.topuk.org
Self-help therapy groups for sufferers of phobia, OCD and other related anxiety. Groups meet weekly and are supportive, warm and friendly. The charity also runs a helpline for information and advice.
The Royal College of Psychiatrists
17 Belgrave Square
London
SW1X 8PG
Tel: 020 7235 2351
Fax: 020 7245 1231
Email: [email protected]
Website: www.rcpsych.ac.uk
Produces a comprehensive range of literature on all aspects of mental health including alcohol and depression, prescribed drugs and books and leaflets for children and young people.
NHS Direct:
Tel: 0845 4647 24 (available 24 hours)
Website: www.nhsdirect.nhs.uk
BUPA
Website: www.bupa.co.uk
Mind
MindinfoLine
PO Box 277
Manchester
M60 3XN
Tel: 0845 766 0163
Email: [email protected]
Website: www.mind.org.uk
Works to create a better life for everyone with experience of mental distress. MindinfoLine provides information on a broad range of mental health topics including where to get help if you, or a friend or family member, are distressed.
List of phobias:
The Phobia List
Website: www: phobialist.com
Dental phobias:
British Dental Health Foundation
Tel: 0870 333 1188 (Helpline)
Website: www.beyondfear.org
Flying phobias:
Flying without fear
(Virgin Atlantic)
Tel: 01423 714900
Website: www.flyingwithoutfear.co.uk
Aviatours
(British Airways)
Website: www.aviatours.co.uk
British Association for Behavioural and Cognitive Psychotherapies (BABCP)
Victoria Buildings
9–13 Silver Street
Bury
BL9 0EU
Tel: 01254 875 277
Fax: 01254 239 114
Email: [email protected]
Website: www.babcp.com, then click ‘find a therapist’
OCTC (the Oxford Cognitive Therapy Centre)
Psychology Dept
Warneford Hospital
Oxford
OX3 7JX
Tel: 01865 223986
Website: www.octc.co.uk
Self-help booklets on anxiety disorders.
British Association for Counselling and Psychotherapy (BACP)
BACP House
Unit 15
St John’s Business Park
Lutterworth
Leicestershire
LE17 4HB
Tel: 0870 443 5219
Email: [email protected]
Online directory of counsellors/psychotherapists, see: www.bacp.co.uk select ‘find a therapist’ and then your location.
United Kingdom Council for Psychotherapy (UKCP)
2nd Floor
Edward House
2 Wakley Street
London
EC1V 7LT
Email: [email protected]
Online directory: www. psychotherapy.org.uk
United Kingdom Register of Counsellors and Psychotherapists
Address as for BACP.
Tel: 0870 443 5232
At the time of writing, there is no statutory regulation of counselling and psychotherapy, but within the next year or two these professions will have to be registered with the Health Professions Council. Once this comes into force, practitioners registered with the UKRC will transfer to the new register. For details of counsellors and psychotherapists currently registered see: www.bacp.co.uk, select ‘UKRC’.
Relate
Tel: 0300 100 1234
Website: www.relate.org.uk
Relationship counselling and sex therapy. Also offers a range of other relationship support services.
The Anxiety and Phobia Workbook
by Edmund J. Bourne, Ph.D. New Harbinger Pubns Inc, 4th Rev Ed edition 2005, ISBN-10: 1572244135; ISBN-13: 978-1572244139. A very comprehensive guide to overcoming anxiety disorders which we recommend highly to readers seeking fuller information on the ideas and methods we have described. It contains a fuller description of the sub-personalities referred to in Part Three, which were first described by Dr R. Reid Wilson in his book
Don’t Panic: taking control of Anxiety Attacks.
Assertiveness: Step By Step
by Windy Dryden and Daniel Constantinou. Sheldon Press, ISBN: 0-85969-925 0.
Beyond Fear
by Dorothy Rowe. HarperCollins, Paperback, 2007, ISBN10: 0007246595; ISBN13: 9780007246595. One of many titles by this psychologist offering guidance and inspiration to those seeking happiness through self-knowledge.
Coping Successfully with Panic Attacks
by Shirley Trickett. Sheldon Press, 1992, ISBN-10: 0859696464; ISBN-13: 978-0859696463.
Essential Help for your Nerves
by Dr. Claire Weekes. Thorsons, 2000, ISBN–10: 0722540132; ISBN-13: 978–0722540138.
Feel the Fear and Do It Anyway: How to Turn Your Fear and Indecision into Confidence and Action
by Susan Jeffers. Vermilion, Paperback, 20th Anniversary edition, 2007, ISBN-10: 0091907071;
ISBN-13: 978-0091907075. Also available on Audio Cassette, Simon & Schuster Audio. A self-help classic.
Manage Your Mood: How to use Behavioural Activation techniques to overcome depression
by David Veale and Rob Willson. Constable and Robinson, 2007, ISBN-10: 1845293142; ISBN-13 9781845293147.
Obsessive Compulsive Disorder: The facts
by Padmal de Silva and Stanley Rachman. OUP, paperback, 2004,
ISBN-10: 0198520824; ISBN-13: 978-0-19-852082-5.
Overcoming Social Anxiety and Shyness
by Gillian Butler, Robinson, paperback, 1999, ISBN-10: 1854877038; ISBN-13: 978-1854877031.
When Once is Not Enough – Help for Obsessive Compulsives
by Gail Steketee and Kerrin White. New Harbinger Publications, 1991.
ISBN-10: 0934986878; ISBN-13: 978-0934986878.
A Woman in Your Own Right:
Assertiveness and You by Anne Dickson. Quartet Books, 1982, ISBN-10: 0704334208;
ISBN-13: 978-0704334205. A clear and straightforward guide to becoming more assertive which is helpful to both women and men.