Most people feel anxious or scared sometimes, but if it’s affecting your life there are things you can try that may help.
Support is also available if you’re finding it hard to cope with anxiety, fear or panic.
Anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave.
It’s not always easy to recognise when anxiety is the reason you’re feeling or acting differently.
Physical: faster, irregular or more noticeable heartbeat, feeling lightheaded and dizzy, headaches, chest pains, loss of appetite, sweating, breathlessness, feeling hot, shaking
Mental: feeling tense or nervous, being unable to relax, worrying about the past or future, feeling tearful, not being able to sleep, difficulty concentrating, fear of the worst happening, intrusive traumatic memories, obsessive thoughts
Changes in behaviour: not being able to enjoy your leisure time, difficulty looking after yourself, struggling to form or maintain relationships, worried about trying new things, avoiding places and situations that create anxiety, compulsive behaviour, such as constantly checking things
try talking about your feelings to a friend, family member, health professional or counsellor. You could also contact Samaritans, call: 116 123 or email: email@example.com if you need someone to talk to
exercise – activities such as running, walking, swimming and yoga can help you relax
find out how to get to sleep if you’re struggling to sleep
eat a healthy diet with regular meals to keep your energy levels stable
consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website
listen to free mental wellbeing audio guides
do not try to do everything at once – set small targets that you can easily achieve
do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety
try not to tell yourself that you’re alone; most people experience anxiety or fear at some point in their life
try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health