Your university at your side
Remember that counsellors at the University of Wolverhampton:
• provide free, one-to-one counselling in the strictest confidence
• are all fully qualified and experienced in dealing with a wide
Thinking about...
range of problems
• help you to explore and express your thoughts, feelings
and behaviours
• offer you time and space to think clearly and gain insight into a
Anxiety and
your difficulties
• help you to find answers, gain perspective and work out
a way forward.
calming
Most of all – they listen!
Panic Attacks
You can arrange an appointment with a counsellor at City, Walsall,
Telford, Burton, or Compton Park Campuses by using the contact
details. Alternatively you could call in at the Student Services
“ It has helped me to find out what Gateway reception where Student Counselling Services are based.
exactly is causing my anxiety, and There is a drop-in service (no appointment necessary) influence
every weekday between 12.30-1.30pm, at City Campus. A drop-in
to try to take my mind off it.” service is also available at Walsall Campus. Check with our office
below for details.
Don’t hesitate to get in touch
Student Counselling Services
Student Services Gateway
MB Building
City Campus
University of Wolverhampton
Wolverhampton WV1 1LY
Tel: 01902 322572
Email: counsellingservices@wlv.ac.uk
Website: www.wlv.ac.uk/counsellingservices
Professional support from
Feb 2009 sm0007k people who care
What is anxiety? Overcoming anxiety Coping with a panic attack
Anxiety is a normal reaction to a situation that we may perceive Understanding where the anxiety is coming from will help you to • Controlled breathing is key – becoming aware of how you
as challenging, difficult or stressful. control and reduce it. are breathing can slow down the panic attack. You can do this
Although anxiety has a healthy purpose – by helping us to avoid Here are some further steps in reducing anxiety: by breathing slowly through your nose and exhaling for longer
dangerous situations, anxiety can at times become excessive than you inhale.
• physical exercise or a new hobby – take up something which
and unhealthy. It is at these times that you may need to seek • Remind yourself that the panic attack will go away –
you will enjoy!
help or support in managing your anxiety. it is not harmful – just unpleasant and uncomfortable as it is
• distraction techniques – such as focusing on an object and an exaggeration of our normal stressful reactions.
Causes of anxiety
describing it in detail – shape/size/colour or imagining pleasant
situations such as an enjoyable holiday • Divert your attention, think of something else. Concentrate
on what is around you and become aware of your sense of
Anxiety can be caused by external demands or situations – • manage your time better – take some time out of the day for smell, sight, sound and touch.
such as environmental, financial or social circumstances or yourself!
• Think positively by saying to yourself “I know I can get
other uncertainties. It can also be caused by internal • challenge your negative thinking – be aware of when you use through this” and stop the “what if...” thoughts which could
expectations, attitudes or demands placed upon ourselves. words such as ‘must’, ‘should’ and ‘ought’ heighten your negative feelings.
Anxiety can affect us in three possible ways: • express yourself – be more open about your feelings rather than
• Emotionally (what we feel and think when we are anxious)
• Physically (changes within the body)
bottling things up
• avoid alcohol and/or drugs – either can make your stresses and
You might like to read:
• Behaviourally (what we do when we are anxious). problems worse in the long term Baker, R. (2003) Understanding Panic Attacks and Overcoming
Fear. Oxford: Lion Publishing
Symptoms of anxiety
• talk it out – with friends/those you feel close to and trust
Other people you might
• try eating more healthily and sleeping more regularly – healthy
and routine patterns will help your body deal with anxiety.
want to contact:
The most significant symptoms that you may experience are
Panic attacks
fear and worry. The additional symptoms that may follow are
listed below and can vary in intensity and length:
• Your doctor
Emotional: Panic attacks are when we experience an episode of intense • NHS Direct – tel: 0845 46 47
• confusion, worry, dread • apprehension, uneasiness anxiety. Anxiety as described earlier develops more gradually,
• poor concentration • irritability, tearfulness is less intense and lasts longer than a panic attack. • The Samaritans – tel: 08457 90 90 90 or tel: 01902 426422
• feeling out of control or visit: www.samaritans.org.uk
The symptoms of a panic attack usually develop abruptly, peak
at around 10mins and generally end within 20-30mins. • Helpline tel: 0808 808 0545 (www.nopanic.org.uk)
Physical:
• racing heartbeat • sweating, cold, clammy hands
• headaches, fatigue • dizziness, shortness of breath Symptoms of a panic attack Other useful websites:
• sleep & appetite disturbance
• Chest or stomach pain • Heartburn • www.rcpsych.ac.uk/mentalhealthinformation.aspx
Behavioural: • Shortness of breath • Dry mouth and throat • www.student.counselling.co.uk
• argumentative behaviour • increased aggression • Palpitations/racing heartbeat • Thoughts of dying • www.nnt.nhs.uk/mh/content.asp?pagename=selfhelp
• avoiding or escaping social situations • rushing around • Excessive sweating • Dizziness, trembling
• www.mind.org.uk/Information/Factsheets
• Nausea and vomiting • Numbness and tingling