Anxiety

Anxiety is what you feel when you are worried, tense, or afraid. It is your body's natural response to threat — the "fight or flight" feeling you get before something stressful. A little anxiety can actually help (it keeps us sharp), but when it is constant, overwhelming, or hard to control, it can make everyday life really difficult.

About one in five people in the UK will experience anxiety at some point, so you are far from alone. It can show up as a specific worry — a fear of flying, say — or as a more general, low-level dread that follows you around all day.

Common signs of anxiety:
- Feeling on edge or restless
- A racing heart or tightness in your chest
- Sweating, shaking, or feeling sick
- Trouble sleeping or concentrating
- Avoiding situations that make you feel anxious
- Constantly expecting something bad to happen
- Muscle tension or headaches

Some things that can help:

Try slow, steady breathing. Breathe in for four counts, hold for four, breathe out for six. This signals to your nervous system that you are safe. Even five minutes can take the edge off.

Stay active. Walking, cycling, swimming — anything that gets your body moving. Exercise burns off the stress hormones that feed anxiety.

Limit caffeine and alcohol. Both make anxiety worse, especially in large amounts or later in the day.

Write it down. Getting anxious thoughts out of your head and onto paper can make them feel more manageable. You may also start to spot patterns in what triggers you.

Challenge the thought. When you catch yourself assuming the worst, ask: "Is this definitely true? What actually tends to happen?" Anxious thoughts are often louder than they are accurate.

When to seek help:

If your anxiety is affecting your work, relationships, or daily life — or if it has been going on for more than a few weeks — it is worth speaking to your GP. Cognitive Behavioural Therapy (CBT) is very effective for anxiety, and the NHS offers it free through its Talking Therapies service. You can self-refer in England without a GP referral.

UK support:
Mind — 0300 123 3393 (Mon–Fri, 9am–6pm) or text MIND to 85258
Anxiety UK — 03444 775 774
NHS Talking Therapies — www.nhs.uk/mental-health/talking-therapies

Sources: NHS (nhs.uk), Mind.org.uk, Anxiety UK