Have you been feeling:

Worried, nervous or panicky?

Tense muscles and regular headaches?

Does your heart race and do you find it hard to breathe?

Hot and sweaty for no obvious reason?

Shaky and faint or afraid you are about to die?

Do you feel out of breath without exercise?

Panicky about leaving the house or socialising with others?

Fearful of looking foolish or being judged by others?

Do you feel sick or have” butterflies” in your stomach?

How can I help myself?:

Talk to someone you trust about how you are feeling. Facing your fears and anxiety is often the first step on the road to recovery.

Keeping a simple diary of when you feel anxious, what you thought and felt. It can help identify the triggers that started the feeling.

When panic attacks strike, practice breathing out for twice as long as you breathe in. It helps you relax, focus your mind away from the panic and reduce the other symptoms you may be feeling, i.e. faint, hot and sweaty, heart pounding.

Try a distraction technique like running up and down stairs, or star jumps until you feel out of breath. It can dispel some of the excess adrenaline caused when anxiety strikes, and help your breathing return to normal again.

Avoid stimulants like coffee, cigarettes and alcohol, which can make you feel worse.

If you are still struggling, here are some other places you can get help:

Visit your Doctor

Colchester and Tendring Youth Enquiry Service (Y.E.S) 01206 710771 Colchester 01255 434601 Clacton

School counsellor/pastoral care/school mentor

Teentalk (In Clacton and Harwich) 01255 504800 / 240024

Health in Mind 03003305455 or Mind.org.uk

Childline 0800 1111

The Samaritans 08457 90 90 90