Feel the Fear and Do It Anyway is a workbook designed for individuals experiencing low mood and anxiety linked to stroke recovery. Authored by Mike Scanlan, Sue Wood, and Sara Gregory, this resource provides practical strategies to manage emotional challenges post-stroke. It emphasizes the importance of group support and offers exercises focused on breathing, relaxation, and mindfulness. Ideal for stroke survivors seeking to regain control over their lives, the workbook includes a structured program spanning eight weeks, addressing key themes like self-compassion and decision-making. Engaging with this material can help participants develop new coping skills and enhance their overall well-being.

Key Points

  • Structured eight-week program focusing on anxiety management after stroke
  • Includes breathing and relaxation exercises to reduce stress
  • Emphasizes the importance of group support and shared experiences
  • Offers strategies for self-compassion and making compassionate decisions
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51 pages
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51 pages
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Northamptonshire Healthcare NHS Foundation Trust – Pathfinder Project – Revised 8/12
Feel the fear and do it anyway…
Susan Jeffers ®
A workbook for people with low mood and anxiety linked to stroke
Mike Scanlan
Sue Wood
Sara Gregory
and the Community Stroke Team
2
1. Welcome
Welcome to the group and the booklet we will be using to help us to help you feel less
anxious and in more control of your life following a stroke.
Dr. Mike Scanlan and Sue Wood work in The Wellbeing Team, part of the NHS in
Northamptonshire. We have received funding from the Department of Health to set up and
run courses for people who have had a stroke and feel worried, panicky, and low.
Together with colleagues in GP surgeries, the community and the local hospital we are
developing a course aimed at helping you to manage the effects of your stroke and
develop new strategies to help you to feel relaxed and enjoy life more.
Many of you have been referred by a healthcare professional who recognised that you
may benefit from learning some new skills and techniques to help you deal with feeling
sad, low, anxious, or panicky.
Having a stroke can affect how you see yourself, experiencing problems that may lead to a
hospital admission or feelings of panic, helplessness or low. You may have noticed that
remembering such times makes you feel scared or uncomfortable, if so share your
concerns – you are not alone with these thoughts.
The brains ‘normal’ response to fear is to prepare the body to behave vigorously.
However, this is unhelpful if you have had a stroke.
We are going to look at strategies that bring together topics to help you deal better when
the effects of your stroke start to affect how you, including relaxation, thinking differently,
re-engaging in pastimes that you used to enjoy and engaging in new pursuits.
We know there are a number of significant benefits gained from working as a group.
The other participants all know what life is like after having a stroke
You will all have your own helpful strategies to share
It may be that you will be able to support each other emotionally during and after
the group has finished
You can develop your social circle which is often restricted when you have a long-
term condition
Remember you are the expert in your personal experience of having a stroke, so we will
be using your expertise too!
We look forward to getting to know you and learn from you and the other participants
during this course
Kind regards,
Sue & Mike
3
2. Index
1. Welcome page 2
2. Index page 3
3. Introduction page 4
4. Group participants
5. Group programme
Week 1 – The importance of breathing exercises and relaxation
Week 2 – Breathing mindfully
Week 3 – Becoming more compassionate with yourself
Week 4 – Making compassionate decisions
Week 5 – Reviewing breathing, relaxation and mindfulness
Week 6 – A shared understanding about living with a stroke and
breaking the vicious cycle
Week 7 – Doing more can help you feel better and less tired
Week 8 – Summary and review
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FAQs

What exercises are included in the workbook?
The workbook includes various exercises such as breathing techniques, progressive muscular relaxation, and mindful breathing practices. These exercises aim to help individuals manage anxiety and stress associated with stroke recovery. Participants are encouraged to practice these techniques regularly to notice improvements in their emotional well-being. The exercises are designed to be simple and adaptable, allowing users to find what works best for them.
How does the workbook address low mood and anxiety?
The workbook addresses low mood and anxiety by providing structured sessions that focus on understanding and managing emotional responses after a stroke. It encourages participants to share their experiences and learn from one another, fostering a sense of community. Techniques such as mindfulness and self-compassion are emphasized to help individuals re-engage with activities they enjoy and improve their overall mental health. The program also includes questionnaires to track progress and identify areas needing further support.
Who can benefit from using this workbook?
This workbook is designed for stroke survivors who are experiencing low mood and anxiety as a result of their condition. It is particularly beneficial for individuals looking to regain control over their lives and develop coping strategies for emotional challenges. Healthcare professionals may also find it useful as a resource to support their patients in recovery. By participating in the program, users can connect with others facing similar challenges, enhancing their social support network.
What is the significance of group participation in the workbook?
Group participation is a key component of the workbook, as it allows individuals to share their experiences and learn from one another. This collective approach fosters emotional support and reduces feelings of isolation often experienced after a stroke. Participants can exchange helpful strategies and provide encouragement, which can enhance motivation and accountability. The workbook emphasizes that shared understanding and empathy can significantly improve the recovery journey.
What themes are explored in the workbook?
The workbook explores several themes, including the importance of breathing exercises, relaxation techniques, and self-compassion. It also addresses how to make compassionate decisions and break the cycle of negative thinking associated with stroke recovery. By focusing on these themes, the workbook aims to empower participants to manage their emotional responses and re-engage with life positively. Each week builds on the previous sessions, reinforcing the skills learned throughout the program.

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