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Wellbeing Lothian NHS Lothian | Our Services
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Working with Your Worries

Everyone worries at times, and it’s quite normal to worry in response to stressful life circumstances. These could include financial or relationship problems, exams, or people in our lives being unwell. But if your worries and fears are constant and overwhelming, this can cause distress and can get in the way of you being able to do the things you want to do. If this sounds familiar, it might be helpful to understand why we worry and to learn about some techniques you can use to manage these feelings.
Working with Your Worries is associated with:
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Learn

Tell me more
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Daylight

Daylight is your expert guide through worry and anxiety, whenever and wherever you need it.

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What is Generalised Anxiety?

This a self-help booklet designed to help you manage difficulties with worry by using strategies to manage the thoughts, behaviours and feelings associated with worry.

Self-Assess

Tools for self-assessing

Do you sometimes think you worry too much? 

If your worries often feel overwhelming or uncontrollable, then you may have a problem with worry. This can sometimes be called generalised anxiety

If you’re having this sort of problem, you might recognise some of the common experiences described below.  

How your body might feel

  • Faster or shallow breathing 
  • Increased heart rate  
  • Tense or tight in your muscles, headaches 
  • Restless, unable to relax 
  • You may notice pains when worrying more 
  • Trembling 
  • Dry mouth 
  • Sweating 
  • Nauseousness 
  • Exhaustion

Thoughts you might have

  • “This is going to be a disaster” 
  • “Something terrible is going to happen, I know it” 
  • “What will I do if that happens?” 
  • “I’m not going to be able to cope” 
  • “This is my fault” 

Feelings you might have

  • Upset and sadness 
  • Feeling keyed up or on edge 
  • Overwhelmed 
  • Anticipation and dread 
  • Irritable 

Things you might do

  • Ask people around you for reassurance 
  • Try to stop worrying or stop your worried thoughts 
  • Pacing 
  • Staying busy e.g. doing things around the house 
  • Avoiding uncertain situations 
  • Trying to control what’s going on around you as much as possible 
  • Have difficulty sleeping

If these sound familiar to you, you can find out more about worry in the ‘Learn’ section above. You’ll also find some tips and strategies for managing your worries in the ‘Manage’ section below.

Manage

Ways to manage
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Sleepio

Sleepio is a 6 week online program designed by sleep experts and based on cognitive and behavioural techniques.

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VIDEO: Reframing Anxiety

This is a video from The Social by BBC Scotland. Esther De La Ford explains what anxiety is and how to manage it. She talks about ‘reframing anxiety’ to navigate it.

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Tips on Managing Change in Our Lives

We all have to cope and manage with change in our lives for lots of reasons. Here are some tips and thoughts on navigating through a period of change.

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Tolerating Uncertainty

Dealing with uncertainty is an unavoidable part of daily life. Because we can’t see the future, we can never be certain about what exactly is going to happen day to day. Research has found that people vary in their ability to tolerate uncertainty. That is, some people are okay with having a lot of uncertainty in their lives, and other people cannot stand even a small amount of uncertainty.

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Relaxation

If you feel tense a lot of the time, you can try learning some relaxation skills, as these should be helpful.

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Computerised Cognitive Behavioural Therapy

Cognitive Behavioural Therapy – CBT – is a psychological therapy based on the relationships between what we think, what we do and how we feel. CBT teaches you how to recognise and tackle problems in the here and now, rather than in the past.

Support

Local support and resources

In time, you might find that your ability to manage your worries improves on its own, with support from the people in your life, or with tools to help you cope.

However, if things don’t improve or you’re having difficulties with your mental health, please make sure you contact your GP to ask for support.

The organisations below may also be helpful:

Domestic Abuse Support

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The Wellbeing Lothian website has been developed to provide information, self-help resources and links to help you manage your mental health and wellbeing.

We want to help you make changes in your own lives and point you in a direction to start doing so. This is Wellbeing Lothian’s aim.

Learn More about Wellbeing Lothian

This website is not intended in any way to replace the advice of a clinician. Specific advice should be sought in specific situations from a properly qualified health worker.

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