Self-Help Approaches

Self-help is often the initial step suggested by GPs for managing anxiety and panic. It's readily accessible and may be effective without the need for further treatments.

Self-help methods include:

• Reading Well Scheme: GPs may recommend specific books from the The Reading Well initiative, which provides book prescriptions.
• Online CBT Programs: Digital cognitive behavioural therapy (CBT) courses are available for treating anxiety and panic.
• Mindfulness and Breathing Techniques: Practices like mindfulness, meditation and , such as the 4-7-8 method, can help calm the mind and reduce symptoms.
• Journalling: Writing down thoughts and feelings in a journal can help identify anxiety triggers and reflect on coping strategies.
• Physical Activity: Regular exercise, such as yoga or walking, is known to lower stress and improve overall well-being.
• Nutrition and Lifestyle Tips: Avoiding caffeine, maintaining a balanced diet, and ensuring adequate sleep can positively impact anxiety levels.

Professional Therapies

If self-help isn't effective, your GP may suggest professional therapy options, such as:

• Cognitive Behavioural Therapy (CBT): CBT explores the relationship between thoughts, beliefs, and feelings, and develops coping strategies for various issues.
• Applied Relaxation Therapy: This method teaches muscle relaxation techniques for anxiety-inducing situations.
• Exposure Therapy: Gradual exposure to anxiety triggers in a controlled environment helps reduce fear over time.
• Counselling: Talking with a trained professional provides emotional support and helps address the underlying causes of anxiety.

Medications

Medications might be proposed to manage symptoms, either alone or in conjunction with talking therapies :

• Antidepressants (SSRIs): SSRIs are commonly prescribed but can have side effects. If these are not effective or suitable, alternatives may be considered.
• Pregabalin: For generalised anxiety disorder (GAD), pregabalin, an antiseizure medication, might be prescribed.
• Beta-Blockers: Beta-Blockers like Propranalol are Used for managing physical symptoms of anxiety like rapid heart rate and tremors.
• Benzodiazepine Tranquillisers: Examples include Diazepam (Valium), Lorazepam (Ativan), and Clonazepam (Klonopin). These are offered for severe anxiety on a short-term, low-dose basis due to potential side effects and addiction risk.

Warning: Always consult your GP before starting medication. Benzodiazepines can cause dependency and should only be used as prescribed to avoid risks.

Accessing Treatment

To access NHS treatment, start by consulting your GP for an assessment and discussion of suitable treatment options.

In cases of long NHS waiting times, consider :

• Charities and Specialist Organisations : Many offer therapy or can guide you to local services.
• Private Therapy : An alternative for those who can afford it.

Overcoming Barriers to Seeking Help

Anxiety can sometimes make it challenging to seek help.

Here are some strategies to consider :

• Alternative Consultation Methods : Inquire if your GP offers home visits or telephone assessments. Some practices may also schedule appointments during quieter times.
• Assistance with Appointments : You might be able to have someone else book your appointments or accompany you for support.
• Self-Referral to Talking Therapies : Depending on your location, you might be able to self-refer to NHS talking therapies, which can be accessed online or via phone.

Dealing with Persistent Anxiety

• Regular Check-Ups : Your doctor should regularly review your progress and the effectiveness of your treatment.
• Alternative Options : If certain treatments or therapists aren’t effective, your doctor should suggest alternatives.

Referral to a Community Mental Health Team (CMHT)

If various treatments are ineffective, a CMHT can provide a personalized treatment plan, especially if :

• Your symptoms severely impact daily life.
• You have significant physical health or other mental health concerns.
• You experience thoughts of self-harm or suicide.

Remember, recovery is a process that involves understanding yourself and developing coping strategies, not just symptom elimination.