Feeling very anxious: what to know

Anxiety may bring racing thoughts, dread, irritability, muscle tension, a fast heartbeat, trembling, nausea or difficulty concentrating. Panic disorder involves recurrent panic episodes and concern about further attacks. Generalised anxiety disorder involves excessive worry across areas of life that is difficult to control. Insomnia can both follow and intensify anxiety. Burnout may appear when prolonged work or caring demands leave you emotionally and physically depleted. Depression can overlap with anxiety, while hyperthyroidism can produce physical symptoms such as palpitations and restlessness. An assessment helps separate these possibilities.

Slow your breathing by making the exhale longer than the inhale, and name a few things you can see or feel around you. Reduce caffeine, alcohol and nicotine if they worsen symptoms. Eat and drink regularly, keep a simple sleep routine, and tell someone you trust what is happening. If worry is persistent or avoidance is growing, arrange a mental health assessment or speak with a primary-care clinician; talking therapies and other treatments can be considered.

Seek emergency help for immediate danger, thoughts of suicide or self-harm, severe confusion, chest pain, or breathing difficulty that does not settle. Arrange prompt care if anxiety prevents sleep, eating, work or leaving home, or if symptoms begin suddenly with new physical changes. Do not assume every racing heartbeat is anxiety.

Could a medicine, thyroid problem, sleep issue or mood condition be contributing? What type of assessment or treatment fits my symptoms? What should I do if panic returns?