Individual Support Plan: Anxiety in young people
This support plan contains advice which is known to be helpful in managing your difficulties.
CAMHS ADVICE
All young people experience worries and anxiety at different times in their lives. Young people are sensitive to what’s happening in the world around them; both at home and school. Some common reasons that young people become anxious are:
Family problems
School worries
Problems with friends
Physical health problems
Disability
A predisposition –low mood/anxiety and other psychological problems can run in families.
- It is important for young people to be able to talk to their parents or close family member about the things that concern them.
- In addition it can be very helpful for parents to get alongside their children to think of solutions.
- Regular routines can be very helpful, particularly sleep routines for children and adolescents.
Sometimes it is helpful to do something physical, to ‘ground’ yourself. This may help you to relax and reduce the worries that are in your mind. This can be exercise or some sort of relaxation. There are many relaxation techniques widely available; visualisations techniques breathing techniques or mindfulness based techniques. Here a few suggestions to get you started:
Deep Breathing
Deep breathing is an effective way of slowing down the body's natural response to stress. It slows down the heart rate, lowers blood pressure and provides a feeling of being in control.
1. Simply breathe in deeply.
2. Hold the breath for a moment.
3. Release it slowly.
Repeat the deep breathing until you feel relaxed.
Exercise
Exercise is a great form of relaxation. Walking, running, swimming and playing. Also dancing around the house to music can be both relaxing and fun. Laughter also helps anxiety.
Stretching
When children and young people are anxious tension builds up in the muscles including facial muscles. Gently stretch each muscle group and feel the muscles relax.
Toe Tensing
Toe tensing draws tension down from the rest of the body. This simple exercise should be repeated ten times each session.
1. Lie on your back and allow yourself to tense your toes.
2. Use your toe muscles to pull all ten toes back in the direction of your face and hold to the count of ten.
3. Relax your toes and hold to the count of ten.
Web based self-help tools and advice:
In conjunction with Young People we have developed a web based programme called Headscape. This has information, tips and advice and helpful things to download; here’s how to access it:
http://headscapegreenwich.co.uk
Other websites and apps that you can download or use on your smart phone or tablets you that you might find helpful are:
Calm - https://www.calm.com/
Headspace- Mindfulness and Relaxation
Mindshift
Minded-Mindfulness and Relaxation
Other useful contacts if feeling distressed
www.youngminds.org Information and advice
www.kidscape.org.uk Support and info regarding Bullying
www.bullying.co.uk Bullying UK (advice parents and schools)
www.childline.org.uk Tel: 0800 1111
www.samaritans.org Tel 116 123 (free)
You’re local GP
NHS 111 Service
Mental Health Urgent Advice Line - 0800 330 8590
Call Emergency Service 999 or go to your nearest A&E