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This page is about feeling worried or anxious, which is different to having an anxiety disorder.
What is anxiety?
Most people feel anxious sometimes – worrying about things is a normal part of life.
There are lots of words you can use to describe feeling worried. You might hear people talking about feeling anxious, concerned, nervous, on edge, or tense.
When someone says they feel anxious, they don’t always mean they’re experiencing an anxiety disorder. The words overlap in the English language, so a word people use to describe a feeling (anxious) can also be used to describe a mental health condition (anxiety disorders, which are often just called anxiety).
Feeling anxious is your body’s natural way of responding to something it thinks is a threat – it comes from a basic human survival mechanism. It’s very natural for us to respond in this way, but it can be unhelpful or difficult to manage when big feelings of anxiety are triggered by everyday situations (rather than situations where we’re in real danger).
What does anxiety feel like?
People experience anxiety differently, so it can be helpful to try to figure out what it feels like for you.
How can anxiety show up in your thoughts and feelings?
You might find that you:
- feel ‘on edge’
- feel overwhelmed
- think about the same thing a lot, or feel unable to stop thinking about it
- feel like something bad is going to happen
- can’t relax
- can’t concentrate
- feel like your thoughts are speeding up or slowing down
- feel self-conscious, for example, if you think other people are judging you for looking anxious
How can anxiety feel in your body?
You might find that you:
- have a stomach ache, or feel like you’ve got an upset or unsettled stomach
- feel sick (also called nausea)
- need to go to the toilet a lot or have diarrhoea
- feel your heart beating faster than normal
- breathe faster than normal
- feel shaky
- sweat more than is normal for you
- struggle to sleep
What sorts of things might you do if you’re worried or anxious?
If you’re feeling worried or anxious, you might:
- try to avoid situations, people, or places that make you feel anxious
- feel restless
- be easily distracted
- seek more reassurance from people than you would normally
- check things more than you would normally
Why do people feel anxious?
People can feel anxious for all sorts of reasons. Sometimes people don’t know why they feel anxious. If you don’t know why you feel worried, you can still use healthy ways to cope with the feeling.
Things that happen
Sometimes people might feel worried about something specific, like an argument with a friend, an exam, or a medical appointment.
People can also feel worried about the future more generally, or about the world we live in because of things they’ve seen in the news.
How our bodies and brains respond when we’re anxious
This video shows how our brains and bodies respond when we’re worried or anxious – and explains why we react in this way.
You can find a transcription (a written version of the words said in the video) on YouTube if you’d prefer to read the information instead.
Things that make you feel more anxious
Some people find that they’re generally more anxious in certain situations – for example, if they’ve had caffeine or if they’re tired.
They might feel more worried than usual, or experience more intense feelings of anxiety. They might also feel less able to cope with their anxious thoughts and feelings in a healthy way.
When is anxiety a problem?
Most people feel anxious or worried sometimes – especially around events like exams or job interviews, or when difficult things happen in their lives.
There are three main signs that let us know that anxiety might be becoming a problem:
- If you’re feeling anxious a lot more frequently or worrying about things all the time.
- If you’re feeling anxious about things that don’t usually make you feel worried, like spending time with a good friend.
- If your feelings of anxiety are getting in the way of your day-to-day life – for example, making it hard for you to go to school or see friends.
‘You do not need a label from a clinician for your experiences to be “real” or “valid”. And you do not have to have a diagnosis of an anxiety disorder to start to work on managing your anxiety – especially if it’s something that’s becoming a problem in your day-to-day life.’
Tom, Clinical Nurse Specialist
Healthy ways to respond to anxiety or worry
Different people prefer different ways of coping when they feel worried or anxious. What you find helpful might change depending on the situation too. You might approach feeling anxious about something like exam differently to worrying because of a big world event, for example.
What’s important is that you find out what works best for you.
Let someone know what’s going on
Some people find it awkward to talk about feeling anxious, but you do not have to feel ashamed. If you tell someone you’re low, they can support you to cope in the moment, as well as offering practical help.
Use breathing and grounding exercises
There are lots of different breathing and grounding exercises, so you can experiment and find one that works for you. It’s a good idea to practise them before you feel anxious, as this makes it easier to use them (and for them to help) when you’re struggling.
Express your anxiety
You don’t have to keep things bottled up. Some people find that writing and drawing about their worries is helpful because it gets them ‘out’. You might want to get rid of any writing or drawings afterwards.
Try a mood diary
Keeping a diary on paper or through an app might help you understand a bit more about your feelings of anxiety. You might be able to figure out if they’re linked to anything happening, or explore which ways of coping work best for you.
Prioritise basic self-care
When you’re stressed, it can be difficult to make time for things like sleep and eating well – but even small actions of self-care like making yourself one tasty meal can make a big difference.
Make a self-soothe box
Self-soothe boxes are filled with items that can help you cope when things feel overwhelming. What you put in a self-soothe box is up to you, but people often choose items that help them engage with their senses.
We asked members of the Hammersmith and Fulham Youth Council how they manage when they’re worried or anxious, and they said:
When you’re stressed, taking care of yourself can feel like an impossible task.
We’ve got tips to help you manage, including how to break things down into smaller steps and ask for help.
Getting more help for feeling anxious
Emergency?
If anyone is in immediate danger, call 999 now.
If you need urgent help for mental or physical health, call NHS 111 or get help from NHS 111 online.
If anxiety is becoming a problem for you, it’s important to ask for help. You do not have to manage on your own.
A good place to start is to speak to a parent or carer, teacher (if you’re at school), or GP. They can suggest ways of coping, as well as telling you about options like social prescribing, counselling, mentoring, and talking therapy.
How to help someone who’s feeling anxious or worried
It can be difficult to know how to respond when someone you care about is anxious. Here are some things to consider if you’re helping someone who’s feeling worried:
Know when to tell an adult
If you’re worried about someone’s wellbeing, it is always OK to tell a trusted adult like a parent or carer, teacher, or youth worker.
Do normal ‘friend stuff’
Spending time together talking about shared interests (or doing a hobby you both enjoy) can help them feel more like themselves again. This might mean continuing to invite someone to do stuff, even if they’re not always able to say yes.
Help them be kind to themselves
Try to show them that you understand it’s hard, while encouraging them to use any strategies they have to take care of themselves. Celebrating their ‘little wins’ is also a great way to show support.
Share helpful tips from trusted sources
If they’re struggling to cope with their feelings of anxiety, you could share this page or read it together. You could even try some of the suggestions with them.
Take care of yourself
Remember that it is not your responsibility to try to sort out anyone else’s sadness – you need time to look after yourself too. If you’re worried about someone else, speak to a trusted adult.
Text NATTER for help
Anyone can text ‘NATTER’ to 85258 to seek
help, wherever they are in the UK. It’s a free, anonymous service and available 24/7.
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