Anxiety

Anxiety is a feeling of fear, unease or worry about something that may happen in the future. If your anxiety lasts a long time and is severe, it can interfere with your everyday life. It can also affect your mental and physical health.

Types of anxiety disorders

Your GP may diagnose you with a particular anxiety disorder. Not everyone who gets anxiety will have a specific disorder. But it’s good to know about them in case they fit with what you’re going through.

Phobias

A phobia is when you have a fear that’s out of proportion to any real danger. If a phobia interferes with your everyday life, it’s considered to be an anxiety disorder.

There are many different types of phobia.

• Specific or ‘simple’ phobias are caused by something in particular. You may have a fear of flying or enclosed spaces or spiders.
• Social phobia (social anxiety disorder) is when you fear being judged by other people. It’s stronger than just feeling shy around other people. You may avoid social situations, speaking in front of a group or even calling someone on the phone.
• If you have agoraphobia, you may worry about visiting crowded places and travelling on public transport. You may stay at home where you feel safe instead.

Generalised anxiety disorder (GAD)

Generalised anxiety disorder is when you feel worried most of the time about things that could go wrong. You can’t control these feelings. These symptoms last a long time (at least six months). They can have a significant impact on your life.

Panic disorder

If you have panic disorder, you get sudden intense periods of fear. These episodes are called panic attacks. Not everyone who gets panic attacks has panic disorder. If you have panic disorder, you also have a constant fear of having more panic attacks.

People often experience a panic attack differently. A panic attack can cause both physical and mental symptoms. During a panic attack, you get intense feelings of anxiety. You may also feel like you’re choking or find it hard to swallow or feel detached from reality. For more information, see our section: How does anxiety feel?

Sometimes these symptoms can be so intense that you think you’re having a heart attack. It’s important to remember that although these symptoms are distressing, they aren’t dangerous. Panic attacks are unlikely to cause any lasting physical harm.

Learning how to recognise and deal with a panic attack can help you keep them under control. You may find talking therapies  or counselling helps. If you regularly have panic attacks, your GP may recommend medicines such as antidepressants or anxiety medications. Finding ways to feel less anxious in everyday life may help to prevent panic attacks too.

Other disorders related to anxiety

If you have anxiety, you may also have other mental health conditions. These could include:

• obsessive–compulsive disorder (OCD), which can cause you to have repeated obsessions or compulsions that make you feel anxious.
• You may develop post-traumatic stress disorder (PTSD) if you’ve been through a traumatic event.

You may have symptoms of anxiety with other mental health conditions such as:

• depression
• attention deficit hyperactive disorder (ADHD)
• autism spectrum disorder
• bipolar disorder
• personality disorder

Alcohol and substance misuse can cause anxiety. Drinking alcohol can feel relaxing and calming at first. You may even feel like alcohol relieves your anxiety. But after a while, drinking alcohol may make your anxiety worse. If you stop drinking alcohol and get withdrawal symptoms, this can cause anxiety as well.

Anxiety-like symptoms may be caused by some medical conditions such as thyroid problems, anaemia, asthma and heart problems. These symptoms can also be caused by taking medicines such as corticosteroids or some illegal drugs such as cocaine.

Reducing anxiety

You can make lots of changes to your life to help reduce your feelings of anxiety.

Do some physical activity

Getting some exercise may reduce your anxiety levels. When you exercise, your brain releases hormones called endorphins. These hormones can boost your mood.

Eat a healthy diet

Make sure you eat and drink often enough throughout the day. Otherwise, you may feel tired, dehydrated and worn down. This can make you more likely to feel anxious. Healthy foods can boost your mood so make sure you eat a healthy diet.

Having too much caffeine may cause or increase feelings of anxiety. So, if you drink tea or coffee, try switching to decaffeinated versions. Energy drinks can also contain a lot of caffeine.

Cutting down how much alcohol you drink can help.

Relaxation techniques

Staying relaxed may help you control your thoughts and feel calmer. You could try:

• progressive relaxation
• meditation
• breathing exercises
• mindfulness

Getting enough sleep

Not getting enough sleep can make you feel anxious. There are lots of things you can try to help you sleep better. These include:

• going to bed and waking up at the same time every day
• avoiding having caffeine after 3 pm
• making sure your bed and bedroom are comfortable
• learning to relax before you go to bed by writing down your worries

Read self-help books

Self-help books are often based on the same principles as counselling, so you may find these helpful. But it’s worth remembering that these books can vary in quality. Try to get recommendations from someone you trust, such as a healthcare professional. Another option is the website Reading Well, which is supported by charities and professional bodies and gives self-help book recommendations.

Talk to friends or relatives

Sharing your worries with someone close to you can help you to feel understood.

Help from your GP and support organisations

If simple measures like these don’t make a difference, speak to your GP for more advice.

Your GP may:

• refer you for talking therapies, including counselling or psychological therapies such as cognitive behavioural therapy (CBT)
• recommend taking anxiety medicines

Specific charities and organisations may be able to give you advice or support. See our section on other helpful websites or ask your GP about services in your local area.