Glossary
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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 feel that we are under threat. It can be experienced through our thoughts, feelings and physical sensations.
Physical symtoms can include:
A churning feeling in your stomach
Feeling light-headed or dizzy
Pins and needles
Feeling restless or unable to sit still
Headaches, backache or other aches and pains
Faster breathing
A fast, thumping or irregular heartbeat
Sweating or hot flushes
Sleep problems
Grinding your teeth, especially at night
Nausea (feeling sick)
Needing the toilet more or less often
Changes in your sex drive
Having panic attacks.
Mental affects it can have on the brain:
Feeling tense, nervous or unable to relax
Having a sense of dread, or fearing the worst
Feeling like the world is speeding up or slowing down
Feeling like other people can see you're anxious and are looking at you
Feeling like you can't stop worrying, or that bad things will happen if you stop worrying
Worrying about anxiety itself, for example worrying about when panic attacks might happen
Wanting lots of reassurance from other people or worrying that people are angry or upset with you
Worrying that you're losing touch with reality
Low mood and depression
Rumination – thinking a lot about bad experiences, or thinking over a situation again and again
*Information sourced from MindUK, for more information on symptoms, care and support visit Mind.org.uk
For more support head to our resource hub and click anxiety.
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Bipolar disorder is a mental health problem that mainly affects your mood. If you have bipolar disorder, you are likely to have times where you experience:
Manic or hypomanic episodes (feeling high)
Depressive episodes (feeling low)
Potentially some psychotic symptoms during manic or depressed episodes
You might hear these different experiences referred to as mood states, and you can read more about them in our page on bipolar moods and symptoms.
Everyone has variations in their mood, but in bipolar disorder these changes can be very distressing and have a big impact on your life. You may feel that your high and low moods are extreme, and that swings in your mood are overwhelming.
How people might feel:
Happy, euphoric or a sense of wellbeing
Uncontrollably excited, like you can't get your words out fast enough
Irritable and agitated
Increased sexual energy
Easily distracted, like your thoughts are racing, or you can't concentrate
Very confident or adventurou
Like you are untouchable or can't be harmed
Like you can perform physical and mental tasks better than normal
Like you are understand, see or hear things that other people can't
How people might behave:
Be more active than usual
Talking a lot, speaking very quickly, or not making sense to other people
Being very friendly
Saying or doing things that are inappropriate and out of character
Sleeping very little or not at all
Being rude or aggressive
Misusing drugs or alcohol
Spending money excessively or in a way that is unusual for you
Losing social inhibitions
Taking serious risks with your safety
*Information sourced from MindUK, for more information on symptoms, care and support visit Mind.org.uk
For more support head to Resource Hub.
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Depression is a low mood that lasts for a long time, and affects your everyday life. In its mildest form, depression can mean just being in low spirits. It doesn't stop you leading your normal life but makes everything harder to do and seem less worthwhile. At its most severe, depression can be life-threatening because it can make you feel suicidal.
How people might feel:
Down, upset or tearful
Restless, agitated or irritable
Guilty, worthless and down on yourself
Empty and numb
Isolated and unable to relate to other people
Finding no pleasure in life or things you usually enjoy
A sense of unreality
No self-confidence or self-esteem
Hopeless and despairing suicidal
How people might behave:
Avoiding social events and activities you usually enjoy
Self-harming or suicidal behaviour
Difficulty speaking, thinking clearly or making decisions
Losing interest in sex
Difficulty remembering or concentrating on things
Using more tobacco, alcohol or other drugs than usual
Difficulty sleeping, or sleeping too much
Feeling tired all the time
No appetite and losing weight, or eating too much and gaining weight
Physical aches and pains with no obvious physical cause
Moving very slowly, or being restless and agitated.
*Information sourced from MindUK, for more information on depression, symptoms, care and support visit Mind.org.uk
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Obsessive-compulsive disorder (OCD) has two main parts: obsessions and compulsions.
Obsessions are persistent thoughts, pictures, urges or doubts that appear in your mind again and again. They interrupt your thoughts against your control, and can be really frightening, graphic and disturbing. They may make you feel anxious, disgusted or uncomfortable.
Compulsions are repetitive activities that you do to reduce the anxiety caused by the obsession. It could be something like repeatedly checking a door is locked, repeating a specific phrase in your head or checking how your body feels.
If you experience OCD, it's likely that your obsessions and compulsions will have a big impact on how you live your life:
Disruption to your day-to-day life. Repeating compulsions can take up a lot of time, and you might avoid certain situations that trigger your OCD. This can mean that you're not able to go to work, see family and friends, eat out or even go outside. Obsessive thoughts can make it hard to concentrate and leave you feeling exhausted.
Impact on your relationships. You may feel that you have to hide your OCD from people close to you – or your doubts and anxieties about a relationship may make it too difficult to continue.
Feeling ashamed or lonely. You may feel ashamed of your obsessive thoughts, or worry that they can't be treated. You might want to hide this part of you from other people, and find it hard to be around people or to go outside. This can make you feel isolated and lonely.
Feeling anxious. You may find that your obsessions and compulsions are making you feel anxious and stressed. For example, some people feel that they have to carry out their compulsions so frequently that they have little control over them.
Types of obsessions:
Worrying you've already harmed someone by not being careful enough. For example, that you have knocked someone over in your car.
Worrying you're going to harm someone because you will lose control. For example, that you will push someone in front of a train or stab them.
Violent intrusive thoughts or images of yourself doing something violent or abusive. These thoughts might make you worry that you are a dangerous person.
Relationship intrusive thoughts often appear as doubts about whether a relationship is right or whether you or your partner's feelings are strong enough. They might lead you to end your relationship to get rid of the doubt and anxiety.
Sexual intrusive thoughts or images. These could be related to children, family members or to sexually aggressive behaviour. You might worry that you could be a paedophile or a rapist, or that you are sexually attracted to someone in your family.
Contamination (for example by dirt, germs or faeces). You might worry that you have been contaminated and that you - or other people - are spreading the contamination. You might worry that you have or might get a disease.
Mental contamination. You might experience feelings of dirtiness that are triggered by a person who has harmed you in some way. These feelings may also be triggered by your own thoughts, images or memories.
You might have a fear that something bad will happen if everything isn't 'right'. For example if things are not clean, in order or symmetrical.
Types and examples of compulsions:
Rituals
Washing your hands, body or things around you a lot
Touching things in a particular order or at a certain time
Arranging objects in a particular way
Checking
Checking doors and windows to make sure they are locked
Checking your body or clothes for contamination
Checking your body to see how it responds to intrusive thoughts
Checking your memory to make sure an intrusive thought didn't actually happen
Checking your route to work to make sure you didn't cause an accident
Correcting thoughts
Repeating a word, name or phrase in your head or out loud
Counting to a certain number
Replacing an intrusive thought with a different image
Reassurance
Repeatedly asking other people to tell you that everything is alright.
*Information sourced by Mind UK for more information on what to do, support, head to Mind.org.uk
For resources on the topic visit our Resource Hub.
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Panic attacks are a type of fear response. They're an exaggeration of your body's normal response to danger, stress or excitement.
During a panic attack, physical symptoms can build up very quickly. These can include:
A pounding or racing heartbeat
Feeling faint, dizzy or light-headed
Feeling very hot or very cold
Sweating, trembling or shaking
Nausea (feeling sick)
Pain in your chest or abdomen
Struggling to breathe or feeling like you're choking
Feeling like your legs are shaky or are turning to jelly
Feeling disconnected from your mind, body or surroundings, which are types of dissociation.
During a panic attack you might feel very afraid that you're:
Losing control
Going to faint
Having a heart attack
Going to die
You might find that you become scared of going out alone or to public places because you're worried about having another panic attack. If this fear becomes very intense, it may be called agoraphobia.
Panic attacks happen at different times for everyone. Some people have one panic attack then don't ever experience another, or you might find that you have them regularly, or several in a short space of time. You might notice that particular places, situations or activities seem to trigger panic attacks. For example, they might happen before a stressful appointment.
Most panic attacks last between 5 to 20 minutes. They can come on very quickly. Your symptoms will usually be at their worst within 10 minutes. You might also experience symptoms of a panic attack over a longer period of time.
If you're having lots of panic attacks at unpredictable times and there doesn't seem to be a particular trigger or cause, you might be given a diagnosis of panic disorder.
*Information sourced by Mind UK for more information on what to do, support, head to Mind.org.uk
For resources on the topic visit our Resource Hub.
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Seasonal affective disorder (SAD) is a type of depression that you experience during particular seasons or times of year. Depression is a low mood that lasts for a long time, and affects your everyday life.
If you have SAD, you'll experience depression during some seasons in particular, or because of certain types of weather.
It's common to be affected by changing seasons and weather, or to have times of year when you feel more or less comfortable. For example, you might find that your mood or energy levels drop when it gets colder or warmer, or notice changes in your sleeping or eating patterns.
If you have SAD, you might experience some of the signs and symptoms below. But it's different for different people, and can vary season to season, so you might also have other kinds of feelings which aren't listed here:
Lack of energy
Finding it hard to concentrate
Not wanting to see people
Sleep problems, such as sleeping more or less than usual, difficulty waking up, or difficulty falling or staying asleep
Feeling sad, low, tearful, guilty or hopeless
Changes in your appetite, for example feeling more hungry or wanting more snacks
Being more prone to physical health problems, such as colds, infections or other illnesses
Losing interest in sex or physical contact
Suicidal feelings
Possible causes of SAD:
The effects of light: When light hits the back of your eye, messages go to the part of your brain that controls sleep, appetite, sex drive, temperature, mood and activity. If there isn't enough light, these functions can slow down and gradually stop.
Some people seem to need a lot more light than others. This may mean they're more likely to get SAD during winter months. Some people seem to have the opposite experience, finding bright light and sunshine hard to cope with.
Disrupted body clock: Your brain sets your body clock by the hours of daylight. One theory is that if you experience SAD, this part of your brain isn't working in the same way. This could mean your body clock slows down, leading to tiredness and depression.
Some researchers think this is because your sleep pattern (also known as your 'sleep phase') starts at a different time. This is sometimes described as having a delayed sleep phase.
High melatonin levels: When it's dark, your brain produces a hormone called melatonin which helps your body get ready for sleep. Some people with SAD seem to produce much higher levels of melatonin during winter (which is also what happens to animals when they hibernate).
The exact relationship between melatonin and SAD isn't clear. Researchers have found that if you have high levels of melatonin and you're exposed to bright light, your melatonin levels drop to a more usual amount. But this doesn't seem to help with symptoms of depression.
Weather and temperatures: We all have different experiences of particular seasons and types of weather. You might feel particularly uncomfortable in hotter or colder temperatures, which could contribute to you developing depression (or any existing depression worsening) at those times.
While more people are aware of SAD happening in winter, some people have more difficulty in warmer weather. Some studies have suggested a possible link between higher temperatures and poor mental health, but more research is needed to understand why.
*Information sourced by Mind UK for more information on what to do, support, head to Mind.org.uk
For resources on the topic visit our Resource Hub.
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A sexual assault is any sexual act that a person did not consent to, or is forced into against their will. It is a form of sexual violence and includes rape (an assault involving penetration of the vagina, anus or mouth), or other sexual offences, such as groping, forced kissing, child sexual abuse, or the torture of a person in a sexual manner.
Sexual assault is an act that is carried out without the victim's active consent. This means they didn't agree to it.
It is not uncommon for a victim of sexual assault to have no physical injuries or signs of their assault. But sexual assault is still a crime and can be reported to the police in the same way as other crimes.
Most sexual assaults are carried out by someone known to the victim. This could be a partner, former partner, relative, friend or colleague. The assault may happen in many places, but is usually in the victim's home or the home of the perpetrator (the person carrying out the assault).
For relatives and friends of someone who has been sexually assaulted, the Havens website has advice on what you can do to help. The advice includes:
Believe what they're saying and tell them this.
Listen to the person, but don't ask for details of the assault. Don't ask them why they didn't stop it. This can make them feel as though you blame them.
Offer practical support, such as asking them if they would like you to go with them to appointments.
Respect their decisions – for example, whether or not they want to report the assault to the police.
Bear in mind they might not want to be touched. Even a hug might upset them, so ask first. If you're in a sexual relationship with them, be aware that sex might be frightening, and don't put pressure on them to have sex.
Don't tell them to forget about the assault. It will take time for them to deal with their feelings and emotions. You can help by listening and being patient.
*Information sourced by NHS for more information on what to do, support, head to NHS.uk.
For resources on the topic visit our Resource Hub.
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Post-traumatic stress disorder (PTSD) is a mental health problem you may develop after experiencing traumatic events. The condition was first recognised in war veterans. It has had different names in the past, such as 'shell shock', but it's not only diagnosed in soldiers.
When you go through something you find traumatic it's understandable to experience some symptoms of PTSD afterwards, such as feeling numb or having trouble sleeping. This is sometimes described as an 'acute stress reaction'.
Many people find that these symptoms disappear within a few weeks, but if your symptoms last for longer than a month, you might be given a diagnosis of PTSD.
If you are given a diagnosis of PTSD, you might be told that you have mild, moderate or severe PTSD. This explains what sort of impact your symptoms are having on you currently – it's not a description of how frightening or upsetting your experiences might have been.
These are some common signs and symptoms that you might recognise. Everyone's experience is different, so you may experience some, none or all of these things. Symptoms can be:
Reliving aspects of what happened:
Vivid flashbacks (feeling like the trauma is happening right now)
Intrusive thoughts or images
Nightmares
Intense distress at real or symbolic reminders of the trauma
Physical sensations such as pain, sweating, nausea or trembling.
Alertness or feeling on edge:
Panicking when reminded of the trauma
Being easily upset or angry
Extreme alertness, also sometimes called 'hypervigilance'
Disturbed sleep or a lack of sleep
Irritability or aggressive behaviour
Finding it hard to concentrate – including on simple or everyday tasks
Being jumpy or easily startled
Avoiding feelings or memories;
Feeling like you have to keep busy
Avoiding anything that reminds you of the trauma
Being unable to remember details of what happened
Feeling emotionally numb or cut off from your feelings
Feeling physically numb or detached from your body
Being unable to express affection
Doing things that could be self-destructive or reckless
Using alcohol or drugs to avoid memories.
Difficult beliefs or feelings:
Feeling like you can't trust anyone
Feeling like nowhere is safe
Feeling like nobody understands
Blaming yourself for what happened
Overwhelming feelings of anger, sadness, guilt or shame
Physical affects:
When we feel stressed emotionally, our bodies release hormones called cortisol and adrenaline. This is the body's automatic way of preparing to respond to a threat, sometimes called the 'fight, flight or freeze' response.
Studies have shown that someone with PTSD will continue producing these hormones when they're no longer in danger, which is thought to explain some symptoms such as extreme alertness and being easily startled.
Some people also experience physical symptoms similar to symptoms of anxiety, such as headaches, dizziness, chest pains and stomach aches.
*Information sourced by Mind UK for more information on what to do, support, head to Mind.org.uk
For resources on the topic visit our Resource Hub.
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Going through very stressful, frightening or distressing events is sometimes called trauma. When we talk about emotional or psychological trauma, we might mean:
Situations or events we find traumatic
How we're affected by our experiences.
Traumatic events can happen at any age and can cause long-lasting harm. Everyone has a different reaction to trauma, so you might notice any effects quickly, or a long time afterwards.
Ways trauma can happen include:
One-off or ongoing events
Being directly harmed
Witnessing harm to someone else
Living in a traumatic atmosphere
Being affected by trauma in a family or community.
These are some common effects of trauma that you might recognise:
Flashbacks – reliving aspects of a traumatic event or feeling as if it is happening now, which can happen whether or not you remember specific details of it.
Panic attacks – a type of fear response. They're an exaggeration of your body's response to danger, stress or excitement.
Dissociation – one way your mind copes with overwhelming stress. You might feel numb, spaced out, detached from your body or as though the world around you is unreal.
Hyperarousal – feeling very anxious, on edge and unable to relax. You might be constantly looking out for threats or danger.
Sleep problems – you might find it hard to fall or stay asleep, feel unsafe at night, or feel anxious or afraid of having nightmares.
Low self-esteem – trauma can affect the way you value and perceive yourself.
Grief – experiencing a loss can be traumatic, including someone dying but also other types of loss. Many people experience grief as a result of how trauma has changed their lives. You might feel that trauma has caused you to miss out on some things in life, which can also lead to feelings of loss.
Self-harm – hurting yourself as a way of trying to cope. This could include harming parts of your body that were attacked or injured during the trauma.
Suicidal feelings – including being preoccupied by thoughts of ending your life, thinking about methods of suicide or making plans to take your own life. To find out more, see our information on coping with suicidal feelings. You can also contact Samaritans 24/7 on 116 123 or jo@samaritans.org.
Alcohol and substance misuse – a way you might try to cope with difficult emotions or memories. To find out more, see our information on the mental health effects of recreational drugs and alcohol. You can also access confidential advice about drugs and alcohol on the FRANK website.
*Information sourced by Mind UK for more information on what to do, support, head to Mind.org.uk
For resources on the topic visit our Resource Hub.