Anxiety: self-help tips and when to get support

In short

• Anxiety is a normal reaction to stress; it becomes a disorder when it does not go away, gets worse over time and interferes with daily life.
• Avoiding what scares you brings relief for a moment and tends to keep anxiety going.
• Slow breathing, regular exercise and steady sleep and eating habits all help.
• A panic attack is frightening but not dangerous, and it usually passes within minutes.
• Talk therapy, medicine or both are effective, so ask for help before things reach a crisis.

Normal worry or an anxiety disorder

Feeling anxious before an exam, a job interview or a hard conversation is normal. When you are anxious, your body releases stress hormones such as adrenaline and cortisol, which can sharpen focus in the short term. An anxiety disorder is different: the worry is intense, hard to control, lasts a long time, can get worse over time and gets in the way of work, school, sleep or relationships. About a third of U.S. adolescents and adults experience an anxiety disorder at some point in life, according to NIMH.

The main types are generalized anxiety disorder, panic disorder, social anxiety disorder and phobias. You can have more than one at a time.

Signs of anxiety

• Physical: a fast or pounding heartbeat, dizziness, headaches, sweating, shaking, breathlessness, stomach problems.
• Mental: tension, trouble relaxing or concentrating, poor sleep, fear that the worst will happen, worries that are hard to control.
• Behavior: avoiding places or situations, constant checking, strain in relationships, difficulty enjoying free time or looking after yourself.

These signs often begin in childhood or adolescence. Women and girls are affected more often than men and boys.

Rule out other causes

A pounding heart, sweating and shakiness can come from sources other than anxiety. Caffeine, other substances and some medicines can make symptoms worse, and anxiety is also linked to physical conditions such as cardiovascular disease. If the episodes are new or intense, it is reasonable to see your primary care provider and ask what is worth checking. That is not hunting for a disease; it removes uncertainty, and uncertainty itself feeds anxiety.

What to do during a surge

1. Slow your breathing.Breathe in gently and let the breath out slowly and fully. Calming breathing exercises are a standard suggestion from the NHS and the WHO.
2. Come back to the present.Look around the room and name a few things you can see, hear and touch. This pulls attention off the worry loop.
3. Move.A walk, a swim or yoga can use up some of the tension the body has built up.
4. Talk to someone.A friend, a health professional or a counselor can make a problem feel smaller.
5. Shrink the task.Set one small, achievable goal rather than trying to do everything at once.

Panic attacks

A panic attack is a sudden wave of intense fear with a racing heart, dizziness, sweating, trembling, shortness of breath, tingling in the fingers or lips, and a sense of losing control. Attacks usually last 5 to 20 minutes. They feel terrifying, but they are not dangerous.

1. Name it.Tell yourself this is a panic attack and it will pass.
2. Stay with it.Trying to fight the sensations tends to make them stronger.
3. Breathe slowly.Focus on a long, unhurried out-breath.
4. Stay put if it is safe.Rest where you are until the wave settles.

If this is your first ever episode, or you have chest pain, severe breathlessness or fainting, get medical help. You cannot reliably tell a panic attack from a heart problem yourself.

Habits that lower the baseline

• Exercise regularly, even short walks.
• Keep regular sleeping and eating habits.
• Cut back on caffeine, since it can make symptoms worse.
• Avoid or limit alcohol, and do not use drugs, cigarettes or gambling to cope.
• Practice relaxation, slow breathing or mindfulness even for a few minutes a day, ideally when calm so the skill is ready when you need it.

The trap: avoidance

When you avoid something frightening, anxiety drops fast, and your brain learns that avoiding was what kept you safe. The list of avoided places and situations grows and life gets smaller. Constant checking and seeking reassurance work the same way.

A better approach is to build up time in the situations that worry you gradually, one small step at a time, instead of steering clear. This is the core of exposure therapy, part of cognitive behavioral therapy, and with strong avoidance it is best done with a professional.

When to get help

See your primary care provider if you are struggling to cope, if self-help is not working, or if worry is getting in the way of work, school, sleep or relationships. WHO advice is simply that people with symptoms of anxiety should seek care. Only about 1 in 4 people who need treatment get any.

Red flags: if you are having thoughts of suicide, call or text 988, and call 911 in a life-threatening situation. Also call 911 for chest pain, severe shortness of breath or fainting.

What treatment looks like

The main treatments are psychotherapy, medicine or both. Cognitive behavioral therapy (CBT) has the most evidence and can be delivered one to one, in groups, online or through guided self-help materials. Acceptance and commitment therapy is another option.

Medicines include certain antidepressants and anti-anxiety medicines, and you may need to try more than one. They are prescribed by a doctor and should not be started or stopped suddenly on your own. The WHO generally does not recommend benzodiazepines because of their high potential for dependence and limited long-term benefit.

Questions and answers

Sources

1. WHO — Anxiety disorders fact sheet
2. NIMH — Anxiety Disorders
3. NHS — Anxiety, fear and panic
4. MedlinePlus — Anxiety

Sources checked on 29 October 2026.