Anxiety is a feeling of worry or fear that everyone experiences at times.

You can feel anxious or worried when you are concerned about something you are experiencing or that is about to happen. For example, a test, speaking in public, a job interview or a social occasion.

Feelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe.

But anxiety can sometimes build up over time and be difficult to manage.

Our tips to help with anxiety can help you manage and reduce feelings of anxiety.

Anxiety affects different people in different ways.

Anxiety can affect how you think, feel and behave, including:

• being on edge, restless or irritable

• feeling a sense of dread

• difficulty concentrating or making decisions

• repeatedly checking things or seeking assurance from others

• avoiding situations or putting off doing things you are worried about

• an increase or decrease in your appetite or craving junk food

• loss of interest in sex

Physical signs of anxiety can include:

• dizziness

• sweating

• shortness of breath

• trembling

• headaches

• tummy aches or diarrhoea

• tiredness

• sleep problems

• nightmares

• teeth-grinding or jaw clenching

• a strong, fast or irregular heartbeat

• pins and needles

• a dry mouth

• muscle tension or neck and shoulder pain

• a flare-up of another health problem, for example, dermatitis or asthma

Signs of anxiety can be mistaken for a physical illness. Talk to your GP if you are concerned about any of these signs.

If your anxiety has been going on for a while or getting worse, you may need to talk to someone else.

What causes one person's anxiety may not create the same response in someone else. Anxiety can be brought on by different situations or experiences.

Anxiety can be an understandable response to a stressful event in your life, for example:

• a family or relationship problem

• a bereavement

• an illness

• a work situation

• money worries

• exam stress

Sometimes it can be difficult to know what is making you anxious. This can be upsetting or stressful. If you learn to recognise what is making you anxious, it can help you deal with the uncertainty.

Anxiety can also be part of stress.

Tips to help with anxiety

There are many things you can try to help you learn how to manage feelings of anxiety.

Make time 

If your worry is overwhelming, set aside an amount of ‘worry time’ to go through your worries each day.

Try 15 to 30 minutes each day to start with. When the time is up, focus your thoughts on other things until tomorrow.

Make notes

Every day, for at least 2 weeks, make a note of how you are feeling at different times of the day.

Rate your anxiety on a scale of 1 to 10 and note:

• where you were

• who you were with

• what you were doing

• what you were thinking

This will help you see what situations are most likely to make you anxious. Think of anything you might be able to do to make these situations easier.

Make a plan

Make a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan.

Include in your plan:

• what you can do about it

• how you can do it

• when you will do it

If there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears.

If the anxiety returns, remind yourself that you have either taken action or have a plan in place.

If you don't stick to your plan, don't be too disappointed. Focus on small achievements.

Challenge unhelpful thoughts

Negative thought patterns can make anxiety worse. They can lead to unhelpful feelings and actions.

Do not accept a negative thought as a fact, challenge it.

Ask yourself:

• what is the evidence for and against your negative thought?

• are there other ways you can look at this situation?

• if you were to be positive about the situation, how would you view it?

Try to change a negative thought for a more helpful one. Sometimes you will be able to, but it is OK if you cannot.

Talk to someone

If you feel anxious, it can help to talk to a friend or family member about how you feel.

Telling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling anxious and to get help with how to manage it.

Mindfulness

Mindfulness teaches you to become aware of the present moment. This helps you enjoy things more.

You can learn to not react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations.

Mindfulness can be an easy activity you can fit into your day.

Sleep

Stress can make you feel more tired than usual. It can also make it more difficult to get or stay asleep.

Sleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems.

Most people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different.

Healthy eating

What you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health.

Healthier food choices can improve your mental and physical health.

Get active

Physical activity will help you sleep, relax and feel better. It helps reduce stress, burn off anxious energy and feel calm. It can also be a good way to meet people and get more involved in your community.

Any activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day.

Smoking and Alcohol

If you feel stressed, you may drink more alcohol or smoke more than you usually do.

It might be tempting to use smoking and alcohol to manage stress. But try not to do this as a way of coping.

(see our pages on smoking and alcohol)  

When to get help for anxiety

Feelings of anxiety at certain times are completely normal. It's important to see your GP if anxiety is affecting your daily life.