Childline
Get help and advice about a wide range of issues. Call 0800 1111, talk to a counsellor online, send Childline an email or post on the message boards.
Anxiety and worry
Most people feel anxious or scared sometimes, but if it’s affecting your life there are things you can try that may help.
Support is also available if you’re finding it hard to cope with anxiety, fear or panic.
Symptoms of anxiety
Anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave.
It’s not always easy to recognise when anxiety is the reason you’re feeling or acting differently.
Physical symptoms
- faster, irregular or more noticeable heartbeat
- feeling lightheaded and dizzy
- headaches
- chest pains
- loss of appetite
- sweating
- breathlessness
- feeling hot
- shaking
Mental symptoms
- feeling tense or nervous
- being unable to relax
- worrying about the past or future
- feeling tearful
- not being able to sleep
- difficulty concentrating
- fear of the worst happening
- intrusive traumatic memories
- obsessive thoughts
Changes in behaviour
- not being able to enjoy your leisure time
- difficulty looking after yourself
- struggling to form or maintain relationships
- worried about trying new things
- avoiding places and situations that create anxiety
- compulsive behaviour, such as constantly checking things
Symptoms of a panic attack
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)
A panic attack usually lasts 5 to 30 minutes. They can be frightening, but they’re not dangerous and should not harm you.
Causes of anxiety, fear and panic
There are many different causes of anxiety, fear or panic and it’s different for everyone.
When you’re feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol.
This can be helpful in some situations, but it might also cause physical symptoms such as an increased heart rate and increased sweating. In some people, it might cause a panic attack.
Regular anxiety, fear or panic can also be the main symptom of several health conditions. Speak to a GP if you’re worried about how you’re feeling.
Find out more about the 5 steps to mental wellbeing.
Identifying the cause
If you know what’s causing anxiety, fear or panic, it might be easier to find ways to manage it.
Some examples of possible causes include:
- work – feeling pressure at work, unemployment
- family – relationship difficulties, divorce or caring for someone
- financial problems – unexpected bills or borrowing money
- health – illness, injury or losing someone (bereavement)
- difficult past experiences – bullying, abuse or neglect
You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.
Do
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try talking about your feelings to a friend, family member, health professional or counsellor. You could also contact Samaritans, call: 116 123 or email: jo@samaritans.org if you need someone to talk to
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exercise – activities such as running, walking, swimming and yoga can help you relax
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find out how to get to sleep if you’re struggling to sleep
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eat a healthy diet with regular meals to keep your energy levels stable
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consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website
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listen to free mental wellbeing audio guides
Don't
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do not try to do everything at once – set small targets that you can easily achieve
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do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
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do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety
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try not to tell yourself that you’re alone; most people experience anxiety or fear at some point in their life
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try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health
Where to get NHS help
See a GP if:
- you’re struggling to cope with anxiety, fear or panic
- things you’re trying yourself are not helping
- you would prefer to get a referral from a GP
Ask for an urgent GP appointment or call 111 if:
- you need help urgently, but it’s not an emergency
- 111 can tell you the right place to get help if you need to see someone. Go to NHS 111 online or call 111.
Call 999 or go to A&E now if:
- you or someone you know needs immediate help
- you have seriously harmed yourself – for example, by taking a drug overdose
A mental health emergency should be taken as seriously as a medical emergency.
Get some help
Organisations that can help
Samaritans
Whatever you're going through, you can contact the Samaritans for support. This is a listening service and does not offer advice or intervention.
The Mix
The Mix can help you take on any challenge you’re facing - from mental health to money, from homelessness to finding a job, from break-ups to drugs.
Papyrus
Are you, or is a young person you know, not coping with life? For confidential suicide prevention advice contact HOPELINE247.
Shout
It's free to text Shout on 85258 from all major mobile networks in the UK anytime, day or night. Your messages are confidential and anonymous.
Youngminds
Whether you want to understand more about how you're feeling and find ways to feel better, or you want to support someone who's struggling, Youngminds can help.