Health · Mental wellbeing
Anxiety: Practical Steps That Help
Quick answer
Anxiety is the most common mental health problem in the world, and it responds well to treatment. Small daily steps — steady sleep, regular meals, exercise, calm breathing and talking to someone you trust — often reduce it. If worry is taking over your days, help is available and a doctor is the right place to start.
Feeling nervous before an exam or a job interview is normal. Anxiety becomes a problem when the worry is much bigger than the situation, sticks around for months, and starts to affect sleep, work, study or family life.
You are not alone. The World Health Organization says anxiety disorders are the most common mental disorders in the world, affecting about 470 million people in 2023, around 5.8% of the global population. WHO also notes that highly effective treatments exist, yet only about 1 in 4 people with an anxiety disorder receive treatment.
What does anxiety actually feel like?
Anxiety shows up in the body as much as in the mind. The NHS lists physical signs such as a faster, irregular or more noticeable heartbeat, dizziness, headaches, chest pains, loss of appetite, feeling sick, sweating, breathlessness, trembling, and stomach upsets including constipation or diarrhoea.
In the mind, it can feel like tension you cannot switch off, constant worry, tearfulness, trouble sleeping, poor concentration, and a fear that the worst is about to happen. WHO adds restlessness, irritability, trouble making decisions and a sense of impending danger to that list, and says the fear or worry usually lasts several months rather than a day or two.
What about panic attacks?
A panic attack is a sudden rush of intense fear with physical symptoms: a racing heartbeat, feeling faint, sweating, breathing very fast, tingling and feeling out of control. The NHS says it usually lasts between 5 and 20 minutes and, while frightening, is not dangerous in itself.
Which practical steps really help?
Try a slow breathing exercise. The NHS describes a simple one: sit with your back supported, let your breath go as deep into your belly as is comfortable without forcing it, breathe in gently through your nose while counting to 5, then out through your mouth counting to 5. Repeat for at least 5 minutes. It will not feel smooth at first, and that is fine.
Move your body most days. The NHS lists regular exercise such as walking, running, swimming or yoga as one of the things that reduces anxiety and stress. WHO also names regular exercise as useful self-care.
Protect sleep and meals. Both WHO and the NHS advise regular sleep and eating patterns. Regular meals keep your energy steady, and sleep gives you the reserves to cope.
Talk to someone. The NHS suggests talking about your feelings with a friend, a family member, a health professional or a counsellor. Saying it out loud takes some of the weight out of it.
Cut down on caffeine. The NHS specifically warns against lots of coffee, tea, cola or energy drinks, because caffeine can disrupt your sleep and feed the cycle.
Do not use alcohol, cigarettes, gambling or drugs to cope. The NHS is clear that these all contribute to poorer mental health, even when they seem to help for an hour.
Do not avoid the things that scare you. Avoiding makes anxiety stronger. The NHS advice is to build up the time you spend in worrying situations slowly, in small steps you can manage.
Does treatment work?
Yes. WHO says psychological treatment, including talk therapy and cognitive behavioural therapy, is effective, and that learning stress management and mindfulness skills helps too. A doctor can explain the options that suit your situation.
When to see a doctor
See a doctor if anxiety is stopping you doing ordinary things, if self-help has not shifted it, if you are sleeping badly for weeks, if you are using alcohol or other substances to cope, or if you feel low or hopeless as well as anxious.
Some anxiety symptoms overlap with heart and breathing problems, so do not assume. If you have chest pain or pressure that does not settle, especially with sweating, breathlessness, or pain spreading to the arm, jaw or back, treat it as an emergency: call Rescue 1122 where available, or go to the nearest hospital emergency department.
If you ever feel unsafe, please do not wait it out alone. Tell someone you trust today and contact a doctor straight away. Help is available, and these feelings can be treated.
Frequently asked questions
Is anxiety a sign of weak faith or weak character?
No. WHO classes anxiety disorders as common mental health conditions that affect hundreds of millions of people worldwide, and they respond to treatment. They are not a character flaw.
Can exercise really reduce anxiety?
The NHS lists regular exercise such as walking, running, swimming and yoga among the things that reduce anxiety and stress, and WHO includes exercising regularly in its self-care advice. It works best alongside other steps, not instead of medical care.
How long should I wait before seeing a doctor?
If anxiety is affecting your daily life or self-help has not helped, there is no need to wait longer. WHO notes that only about 1 in 4 people with an anxiety disorder get treatment, so asking early is sensible.
Are panic attacks dangerous?
The NHS says a panic attack usually lasts 5 to 20 minutes and is not dangerous in itself, though it feels frightening. Chest pain that does not settle still needs emergency assessment, because other causes must be ruled out.
In an emergency call Rescue 1122 where the service is available, or go to the nearest hospital emergency department.