Anxiety, fear and panic

Anxiety can cause physical symptoms like a fast heartbeat and dizziness and mental symptoms like feeling tense or nervous and not being able to relax.

Things that can help with anxiety include talking to others, taking regular exercise and using relaxation techniques like meditation.

You may need medical help if you're struggling to cope with feelings of anxiety, fear and panic and the things you're doing are not helping.

There are many different causes of anxiety, fear or panic. Sometimes these emotions are caused by a condition such as generalised anxiety disorder.

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.

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 light-headed
• 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 20 minutes. They can be frightening, but they're not dangerous and should not harm you.

• try talking about your feelings to a friend, family member, health professional or counsellor

• regular exercise such as running, walking, swimming and yoga – this can help you relax

• eat a healthy diet with regular meals to keep your energy levels stable

• use calming breathing exercises or try mediation

• listen to free mental wellbeing audio guides

• do not try to do everything at once – set small targets that you can easily achieve

• do not focus on the things you cannot change – focus your time and energy into helping yourself feel better

• do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety

• try not to tell yourself that you're alone – most people experience anxiety or fear at some point in their life

• try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health

Learning more about anxiety, fear and panic can be useful as it may help you better manage your feelings. You may also find it helpful to get support from other people with similar experiences.

Mind

Information and support for anyone concerned about their mental health.

• Website: www.mind.org.uk
• How to manage anxiety and worry (Mind)
• Panic attacks (Mind)
• How to find a support group (Mind)

Samaritans

You can contact Samaritans by calling 116 123 if you need someone to talk to at any time, day or night.

Every Mind Matters

Every Mind Matters is a NHS online service that can give you practical advice on how to reduce your anxiety, manage stress and worry, and boost your mental wellbeing.

• Website: www.nhs.uk/every-mind-matters
• Managing anxiety (Every Mind Matters)
• Self-help CBT techniques (Every Mind Matters)

If you're struggling to cope with feelings of anxiety, fear and panic and the things you're doing are not helping, then you may need medical help.

• 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 to an NHS talking therapies service from a GP

If you're 18 or over (or 16 or over in some areas), you can refer yourself directly to an NHS talking therapies service without talking to a GP.

If you're under 18, find out more about mental health support for children and young people.

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. Do not self-diagnose – speak to a GP if you're worried about how you're feeling.

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 or retirement
• 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

Even significant life events such as buying a house, having a baby or planning a wedding could lead to feelings of stress and anxiety.

You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.