Anxiety, worry and stress

Feeling worried or anxious is a natural response to situations that may be uncertain. It can affect how you cope in daily life. People can experience many different worries and anxieties. These can include a range of symptoms, both psychological and physical.

Psychological symptoms include:

• Feeling restless and irritable
• Easily distracted
• Difficulty concentrating
• Having a feeling of dread

Physical symptoms include:

• Feeling tense
• Sweating
• Feeling dizzy
• Feeling short of breath
• Dry mouth
• Inability to sleep
• Digestive problems
• Feeling tired

Managing anxiety, worry and stress

Living with and managing worry and anxiety is different for every individual. One technique may work for one individual but not the other. Below are some useful tips and advice on managing anxiety and worry. Please take some time to see what works well for you.

• Breathing techniques – see our breathlessness page for more information
• Keeping a focus on the things you can control
• Relaxation and mindfulness – please see below
• Physical activity – please see the Mindful Movement video below
• Identify what is making you feel worried or anxious
• Complementary therapies such as massage, reflexology
• Talking therapy – the Family Support Team at the Hospice can help

If you feel your anxiety is getting worse, please speak to your healthcare team.

Please click here to download our Coping with Worry, Stress and Anxiety leaflet

Relaxation

Relaxation is an important way to help the body and mind become relaxed and calm. Relaxation techniques can promote a sense of wellbeing, help you to manage feelings of anxiety, tension and anger, help to improve the quality of sleep and reduce symptoms such as breathlessness, nausea, pain and fatigue.

Please listen to the Introduction to Relaxation for more information, you can then use the range of relaxation scripts on this page below.

An introduction to relaxation

Garden Visualisation

Beach Visualisation

Rainbow Relaxation

Body Scan Relaxation

Number Relaxation

Progressive Muscle Relaxation

Mindful Movement

Mindful Movement can also help with feelings of anxiety, worry and stress. Please click on the video link below to try it out.

Symptom management videos

Grounding for managing anxiety

Stroking the lung channel for managing anxiety and breathlessness

Acupressure

Further resources

Please note, the links below are directed to third party websites. Although we make every effort to ensure these links are accurate, up to date and relevant, St Nicholas Hospice Care cannot take responsibility for pages maintained by external providers.

BBC Radio 3 – Max Richter’s Sleep

The Breathlessness Intervention Service (BIS) in Cambridge also has helpful resources for relaxation.

If you have any questions please contact the Independent Living Team on 01284 702525.

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