Dealing with Anxiety
We might all feel anxious or scared sometimes, but if it is affecting your life there are things you can try that may help. If you experience sudden, intense anxiety and fear, it might be the symptoms of a panic attack. Other symptoms may include:
a racing heartbeat
feeling faint, dizzy or lightheaded
feeling that you're losing control
sweating, trembling or shaking
shortness of breath or breathing very quickly
a tingling in your fingers or lips
feeling sick (nausea)
There are lots of misconceptions about anxiety attacks, so let’s get the first out of the way: anxiety attacks and panic attacks are two different things. They have similar symptoms and have related causes but are not identical.
An anxiety attack usually gradually builds when there is a stressor, like a looming deadline or a difficult conversation. Once the stressor is gone, the anxiety usually subsides too.
A panic attack, however, can take you by surprise; it often arrives unexpectedly, with or without a trigger, and ramps up very quickly.
Anxiety can be frightening because it is not just about feeling worried — it is a complex cocktail of emotions. It can have roots in a combination of life pressures, stress, or even underlying mental health conditions. Regardless of what is causing your anxiety, here are some simple techniques to help you manage your anxiety in-the-moment.
Talking to someone you trust about what is making you anxious could be a relief. It may be that just having someone listen to you and show they care can help in itself. If you are not able to open up to someone close to you, you could call the Samaritans. Anxiety can make it really hard to stop worrying. You might have worries you cannot control. Or you might feel like you need to keep worrying because it feels useful – or that bad things might happen if you stop. It can be helpful to try different ways of addressing these worries. For example, you could:
Set aside a specific time to focus on your worries – so you can reassure yourself you haven't forgotten to think about them. Some people find it helps to set a timer.
Write down your worries and keep them in a particular place – for example, you could write them in a notebook, or on pieces of paper you put in an envelope or jar.
Look after your physical health
Try to get enough sleep. Sleep can give you the energy to cope with difficult feelings and experiences. See coping with sleep problems for more information.
Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See food and mood for more information.
Try to do some physical activity. Exercise can be really helpful for your mental wellbeing. See physical activity for more information.
Breathing exercise
Breathing exercises can help you cope and feel more in control. You can find some suggestions on relaxation. The NHS also has some tips on breathing exercises for stress.
Guided imagery
Imagine yourself in a serene setting—a beach, a forest, or even a scene from your favorite book. Try to involve all your senses. What do you see? What can you touch? Immersing yourself in a detailed mental picture can be soothing and calming for lingering anxiety.
Listen to music or soothing sounds
Music has the power to shift our mood in an instant. Create a playlist of songs that calm you down and make you feel centered.
Anxious about anxiety
Sometimes anxiety attacks manifest as a result of anticipatory anxiety. Worrying about having a panic attack can bring one on. If you feel anxious at all, find ways to move your mind away from your rising panic and towards something else that’s calming and peaceful. You might even have a box where you keep all your favorite distractions. Your favorite book, a nice smelling candle, a cozy jumper.
