Everyone feels worried sometimes, but in anxiety disorders the fear or worry is strong, lasts a long time and makes daily life hard. They include constant worry, panic attacks and strong fears of certain places or situations. Anxiety often causes body symptoms such as a fast heartbeat or stomach upset. It is common and can be treated with talking therapy, relaxation skills and sometimes medicine.
Symptoms
Constant worry that is hard to control
Feeling restless, tense or on edge
Fast heartbeat, sweating, shaking or shortness of breath
Sudden attacks of intense fear (panic attacks)
Trouble sleeping and tiredness
Stomach upset, headache or muscle tension
Avoiding places or situations because of fear
Causes
Stressful or frightening life events, including war and violence
Long-term stress at home, work or school
Family history of anxiety
Other health problems such as an overactive thyroid
Too much tea, coffee or energy drinks
Alcohol, drug use or stopping them suddenly
Prevention
Practise slow breathing and relaxation every day
Keep regular sleep and be physically active
Talk to a doctor
Get advice by video, voice or chat without leaving home.
Talk about your worries with family, friends or a counsellor
Avoid alcohol and drugs
Get help early if worry starts to control your life
Treatment
Talking therapy such as cognitive behavioural therapy with a psychologist
Learning breathing and relaxation techniques
Treating any physical cause found by a doctor
Medicine prescribed by a doctor for severe or long-lasting anxiety
Sleeping pills and tranquillisers can cause dependence and are only for short use under a doctor
Do not start these medicines without a doctor
Common questions
Can a panic attack damage my heart?
A panic attack feels frightening but does not damage a healthy heart and usually passes within 10 to 30 minutes. If you have chest pain for the first time, or you have heart disease, get checked by a doctor.
What can I do during an attack of strong anxiety?
Sit down, breathe in slowly through the nose for 4 seconds and out through the mouth for 6 seconds, and repeat for a few minutes. Remind yourself that the feeling will pass.
