Feeling really stressed, anxious or worried?
Mae poeni yn rhan normal o fywyd. Mewn llawer o achosion, gall ein cadw'n ddiogel ac yn gwirio. Er enghraifft, os nad oeddem yn poeni am basio arholiad, efallai y byddwn yn dewis peidio â gwneud unrhyw waith neu adolygu, ac efallai y byddwn wedyn yn methu'r arholiad hwnnw. Ddim yn ddelfrydol. Neu os ydym yn croesi'r ffordd, mae'n rhaid i ni gael rhywfaint o bryder am gael ein taro gan gar er mwyn i ni wirio'r ffordd yn glir cyn i ni groesi. Mae'r math hwn o bryder yn ddefnyddiol ac yn normal.
Weithiau, gall pryder fynd yn ormod. Efallai y byddwn yn poeni drwy'r amser neu beidio â gallu atal ein hunain rhag gweithio i fyny am ein pryderon. Gall hefyd droi'n bryder a gall fod â symptomau corfforol.
Dyna pryd y gallech fod angen help.
Felly sut mae gorbryder yn teimlo? +
Pan fyddwn ni'n poeni, gallwn brofi symptomau corfforol a meddyliol. Gelwir hyn yn bryder. Efallai y byddwn yn profi:
- Calon yn curo'n gyflymach
- Teimlo'n sâl
- Uncomfortable feelings in your stomach
- Pendro
- Teimlo fel bod angen i ni fynd i'r toiled
- Ceg sych
- Newidiadau i'n hanadlu
- Mynd yn boeth, oer, chwyslyd neu clammy
- Teimlo'n llonydd neu galon ddiflas
Having these symptoms can feel scary and can sometimes lead to a panic attack. Although this is not a nice experience, it is perfectly normal. In fact, it can sometimes be helpful. Back in the days of cavemen, they had to go out hunting for food such as rabbits. If they encountered a bear, for example, the brain would recognise the bear as a danger and send messages to parts of the body to prepare it for either fighting or running away, a process known as ‘fight or flight’. For example, a racing heart produces adrenaline to enable extra strength and speed. This is also useful for athletes as feeling nervous can improve speed and performance. But generally speaking, ‘fight or flight’ isn’t useful in our daily lives.
Lle gallaf ddod o hyd i help? +
If you are experiencing panic attacks, head to our dedicated panic and panic attacks page where you can learn what they are and how to overcome them.
If you’ve been feeling anxious too often, or for too long, and it’s starting to affect how you feel, it’s a good idea to talk to someone you trust – whether a teacher, parent, carer or your best friend. Or you can talk to Childline on 0800 1111. The most important thing to remember is you’re not alone and you can find support.
Fideos am banig +
Rwy'n cael pwl o banig RIGHT NOW, ft. Dr Aaron Black (mae hwn yn un da i'w wylio tra byddwch chi'n profi panig mewn gwirionedd)
Awgrymiadau ar reoli pryder a phryder +
Yr allwedd yw cydnabod meddyliau 'ffug'. Mae meddyliau ffug yn 'gorwedd' am sefyllfa neu'n gwneud pethau'n waeth nag ydyn nhw mewn gwirionedd. Er enghraifft, efallai y byddwch chi'n meddwl os ydych chi'n cael ateb yn anghywir yn y dosbarth, bydd pawb yn chwerthin, yn meddwl eich bod chi'n dwp ac ni fydd unrhyw un eisiau siarad â chi. Y gwir amdani yw bod camgymeriadau'n iawn ac rydyn ni i gyd yn eu gwneud.
It’s important to remember that feelings of anxiety and panic are not life-threatening and don’t last very long. Next time you feel like this, it’s useful to acknowledge that the feeling will pass. Relaxation and breathing techniques can be really helpful. One technique is called ‘grounding’. This involves moving the focus from your body to your surroundings. With ‘rainbow thinking’ (one form of grounding), you look around for items that match the colours of the rainbow, e.g. a red book a yellow jumper. It helps to break the anxious thought pattern.
Cael help gan eraill +
If your worrying is getting out of control and stopping you from doing things you need or want to do, such as going to school or seeing friends, it’s a good idea to seek help.
Cognitive Behavioural Therapy (CBT) is a great way to reduce anxiety. You can access CBT via self-help books, trusted websites (see below) or by meeting with a therapist trained in CBT.
If you are interested in speaking to a trained therapist, our counselling and therapeutic interventions services pages can help you find someone. Swansea services can be found here and Neath and Port Talbot services here. If you’re unsure about the level of help you may need, ask a parent, carer or a member of staff at school for advice.
Are you a parent or carer worried about an anxious child or young person? +
It can be hard to watch your child struggle with anxiety and difficult to know how to best support them. Take a look on the page below to help you learn more about anxiety in young people and children. There are also links to free apps you can download and look through with your child or young person or online courses for parents and carers on the page. The parents and carers section of the site also features many free on-demand webinars from trusted sources on anxiety and include tips and tools to help you.
Pethau a allai fod yn ddefnyddiol i chi
ChildLine
Gwybodaeth am straen a phryder, gan gynnwys symptomau, rheoli gorbryder a phyliau o banig.
Ap Ofn Clirio
Want to overcome anxiety?
Clear Fear is an app funded by teenage mental health charity stem4 to help manage the symptoms of anxiety.
Developed by Clinical Psychologist Dr. Nihara Krause MBE, in collaboration with young people it can help you to learn to reduce the physical symptoms caused by anxiety.
Track your progress and notice change by personalising the app.
SilverCloud (NHS Wales) free courses
Mae rhaglenni Therapi Ymddygiad Gwybyddol (CBT) ar-lein am ddim ar gael trwy SilverCloud i bobl ifanc 16 – 18 oed sy'n profi hwyliau isel, pryder, neu'r ddau.
Gellir cael mynediad at y cyrsiau hunan-dywys unrhyw bryd ac maent yn cynnwys cefnogaeth ychwanegol gan gefnogwr hyfforddedig.
Gall rhieni a gofalwyr hefyd gael mynediad at raglenni ar-lein am ddim i'w helpu i gefnogi iechyd meddwl a lles eu plentyn. Cliciwch ar y botwm isod i ddechrau neu i gael gwybod mwy:
Insight Timer App
Use this free app to access relaxing stories, positive affirmations, visualisations, breathing, meditation and mindfulness exercises for children and teens. Inclusive content covers topics such as reducing stress and anxiety, self-compassion, improving sleep, focus, navigating sadness, change, and ADHD.
Gall rhieni a gofalwyr hefyd ddod o hyd i sgyrsiau ar amrywiaeth o bynciau iechyd meddwl a lles.
Smiling Mind App
Ymarferwch ymarferion myfyrdod ac ymwybyddiaeth ofalgar dyddiol o unrhyw ddyfais gan ddefnyddio'r ap iechyd meddwl a lles am ddim hwn gan Smiling Mind. Wedi'i ddylunio gan seicolegwyr gydag anghenion plant mewn golwg, mae'r ap yn gartref i 16 o gasgliadau sy'n canolbwyntio ar blant a dros 190 o sesiynau i'w harchwilio.
Mae cynnwys plant yn yr ap yn berffaith ar gyfer plant 5-12 oed ac yn cwmpasu ystod o bynciau iechyd meddwl a lles i helpu i dawelu meddyliau ifanc, gweithio trwy emosiynau mawr, paratoi ar gyfer cwsg a dysgu sut i feithrin sgiliau i lywio uchafbwyntiau ac isafbwyntiau bywyd.
Gadewch i ni siarad am animeiddio pryder
Ffilm fer a gynhyrchwyd gan Anna Freud, yn eich helpu i ddeall eich sbardunau panig/pryder ac yn cynnig awgrymiadau gwych i chi ar sut i reoli eich sbardunau a'ch teimladau.
Kids Young People’s Hub: Anxiety and SEND
Produced by young people, these short films feature an NHS specialist in Learning Disability & Autism and mental health, who has worked supporting young people with Special Educational Needs and Disabilities (SEND), better known in Wales as Additional Learning Needs (ALN).
The short films offer answers to a range of questions posed by young people around understanding anxiety and how young people with additional learning needs can learn to cope with anxiety.
BBC Bitesize: Straen arholiadau
Awgrymiadau a fideos gwych i'ch helpu i ddad-straenio, ynghyd â chyngor ymarferol i'ch helpu i adolygu a pharatoi.