perspective ART
a workbook for anxiety sufferers by an anxiety sufferer
Introduction Hello, my name is Shannon. I’ve created this workbook with help from Fixers, to help change people’s perception on how they see anxiety. In this workbook there will be information to help deal with anxiety and art related activities to help you relax. I suffer from anxiety, it has had a huge impact in my life. Here’s a few examples that I struggle with on a daily basis: I find leaving the house a challenge. I struggle with travel - I always have to rely on people to take me places, even when I have someone there I’m always questioning them to check we are on the right train etc. I constantly wear headphones to block out background noises. I like to have routine, if it’s broken it completely throws me out. This book is for people, like me, who struggle with anxiety. It is a space where you can relax and help relieve your anxieties by being creative, something that has always helped me with my anixety. I hope it helps you with yours too.
Things that help me •
Talking to someone I trust really helps me to relieve my anxiety, so it could probably help you too.
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Looking after my physical health is really important - I try to get enough sleep and exercise as it can be really helpful for your mental wellbeing.
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Taking deep breaths, inhaling and exhaling at various times throughout the day, really helps me to relieve my anxiety. Make sure you do it slowly.
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Walking and photography; getting creative has always made me feel calm in times of stress.
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Music! Listening to my favourite music is one of my all time favourite ways to relax.
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Keeping a diary helps me to organise my thoughts and spot patterns in what triggers my anxiety.
Colour this Colouring has always helped me de-stress. Try colouring this pattern to see if it helps calm your mind:
TIP: Try using calming colours, such as light blues and greens
What is Anxiety? Anxiety is what we feel when we are worried, tense or afraid – particularly about things that are about to happen, or which we think could happen in the future. Anxiety is a natural human response when we perceive that we are under threat. It can be experienced through our thoughts, feelings and physical sensations. Most people feel anxious at times. It’s particularly common to experience some anxiety while coping with stressful events or changes, especially if they could have a big impact on your life. Anxiety can become a mental health problem if it impacts on your ability to live your life as fully as you want to. For example, it may be a problem for you if: • Your feelings of anxiety are very strong or last for a long time • Your fears or worries are out of proportion to the situation • You avoid situations that might cause you to feel anxious • Your worries feel very distressing or are hard to control • You regularly experience symptoms of anxiety, which could include panic attacks • You find it hard to go about your everyday life or do things you enjoy
Self care cards Try creating some self care cards on a piece of paper. Shuffle the cards and pick one at random to do. If that card doesn’t quite resonate with you, then pick another until you find one that does. Here are some examples of what you can put on the cards: • pop your favourite film on • do something you enjoyed as a child • go for a walk
Use this design as a guide to creating your own cards. Or you can add more rectangles to create more cards!
Professional advice There are lots of different things out there that can help you with your anxiety, you just need to find what works for you. Here are some of Mind’s suggestions: Set aside a specific time to focus on your worries – so you can reassure yourself you haven’t forgotten to think about them. Some people find it helps to set a timer. Write down your worries and keep them in a particular place – for example, you could write them in a notebook, or on pieces of paper you put in an envelope or jar. Keep a diary - It might help to make a note of what happens when you get anxious or have a panic attack. This could help you spot patterns in what triggers these experiences for you, or notice early signs that they are beginning to happen. Try peer support - Peer support brings together people who’ve had similar experiences to support each other. Many people find it helps them to share ideas about how to stay well, connect with others and feel less alone. Some people find that yoga, meditation, aromatherapy and other types of complementary therarpy can help them to relax, or sleep better. Breathe… always remember to breathe. Take time to inhale. It’s the simplest thing, but is forgotten in panic attacks.*
*www.mind.org.uk
Doodle page Draw or jot down some notes about things that have helped with your anxiety:
Draw something that makes you happy Photography has always made me happy, so here I’ve drawn my camera
Reflection Use the next two pages to reflect on your journey so far, you can also write down any thoughts or feelings you are having. Writing down your emotions can often be a good way to help you understand them better. Today I’m feeling..
So far, this book has helped me to...
Have you learnt any new ways to help cope with your anxiety or discovered anything new about yourself?
Do something Anxiety can feel very lonely. I know it can be very scary to reach out when you are struggling, but talking to someone you trust might make you feel a little better. Ask someone close to you to meet up for a coffee and a chat, or even just a walk. Or if you can’t meet up with someone physically, why not write them a letter instead? Write down what you did and how it helped you here:
Colour this
Case “Anxiety can feel lonely, but believe me when I say you are NOT alone. I spoke to some friends about their anxiety and some ways they’ve learned to cope. If you’re up to it, you could try talking to your friends too.”
What makes me anxious: “I worry a lot about people I love and care for dying, I’ve lost a few close people to cancer and it petrifies me the thought of losing others. Also stressful situations I struggle with now since having my breakdown I struggle with things that are beyound my control which makes me over think things and increases my anxiety.” What I do to control it: “I often listen to nature sounds to calm me, go for walks, I also use the gym as a way to deal with it and this is very important; if I don’t go I find I am worse. Talking about it as well I’ve learnt to open up when feeling like it and just doing that helps.”
studies What I struggle with: “I struggle with anxiety and panic attacks that render me unable to breathe. I hyperventilate and I start fidgeting and slurring my words, unable to string a sentence together. They usually last ten to even thirty minutes if it’s that severe.” What has helped most: “There is no definite method of what has helped my anxiety most. It has its good days and its bad days, but the days when it isn’t so bad is when I am usually surrounded by family and friends.” - Cameron Jull
What I struggle with: “I constantly worry about people I care for dying. I worry that I don’t speak very well, I worry after I’ve spoken what I sound like, I feel voiceless in a group setting. I struggle with my dyslexia and dyspraxia which causes me a lot of anxiety, I constantly feel less than other people and just feel very dark heavy depressed.” What has helped most: “I find talking with a very close friend, walking by the sea even in early hours and dancing helps a lot.”
- Julie Bradshaw
Collage Use these pages to create a collage of things that make you feel happy. You can add in things like travel tickets to a fun day out you had, or some dried out flowers, whatever makes you feel calm and secure.
Reflection How has this workbook helped you?
What have you learnt?
What changes can you make to help your anxiety?
Thank you Thank you for taking part in my workbook. I hope the information/activities have helped you learn more about anxiety and how it can affect everyone differently. I hope some of these coping mechanisms work for you. Please remember that you are not alone and it’s okay to ask for help and support. There are many specialist organisations out there where you can find more in-depth help. There are online support groups, forums and helplines at: • Anxiety Care • Anxiety UK • No More Panic • No Panic • Triumph Over Phobia UK • Mind UK Samaritans and Anxiety UK also run helplines where you can talk to someone if you are in need of immediate assistance.
For more help and information: www.mind.org.uk www.anxietyuk.org.uk www.nomorepanic.co.uk
Words and Illustration by Shannon Cole