What it can feel like
- A busy mind that keeps asking what if.
- Tight chest, fast heartbeat, sweating, shaking, nausea or stomach discomfort.
- Avoiding places, people, decisions or conversations because they feel too much.
- Feeling on edge even when nothing obvious is happening.
Why it can happen
- Anxiety can be linked to stress, trauma, money worries, health worries, relationships, work, school or uncertainty.
- Sometimes the body learns to spot danger quickly and keeps sounding the alarm after the danger has passed.
- Anxiety can also sit alongside depression, OCD, PTSD, ADHD, sleep problems or physical health concerns.
What can help
- Slow the body first: breathe out gently, drop your shoulders and feel your feet on the floor.
- Write down the worry, then write one realistic next step.
- Reduce avoidance slowly. One small step is better than forcing yourself into something huge.
- If anxiety is affecting your sleep, work, relationships or safety, speak with a GP, doctor, counsellor or local mental health service.
Free support options
- In England, NHS Talking Therapies can often be accessed by self-referral for anxiety and depression.
- Use Thrive & Rise's local support finder to search for support near you.
- If you feel unsafe, use the urgent help page or contact emergency services.
Important note
This guide is for education and signposting. It cannot diagnose you or replace care from a qualified professional. If you feel at risk, seek urgent local help.