I feel really anxious

Anxiety can bring racing thoughts, muscle tension, sweating, nausea, a fast heartbeat, chest tightness or rapid breathing. Panic Disorder involves repeated panic episodes or fear of having them, while Generalised Anxiety Disorder involves difficult-to-control worry across everyday areas. A single anxious episode does not establish either diagnosis.

Poor sleep can heighten irritability and worry; Insomnia may therefore reinforce daytime anxiety. Ongoing pressure can contribute to Burnout, and low mood or loss of interest may point toward Depression. Physical contributors, including Hyperthyroidism, can resemble anxiety, so new or marked symptoms deserve a health review.

Move to a quieter place, place both feet on the floor and slow your breathing by making the exhale gentle and longer than the inhale. Name the sensation, reduce caffeine or other stimulants, and focus on one practical task. Contact someone you trust rather than coping alone.

If anxiety keeps disrupting work, relationships, sleep or eating, arrange a Mental Health Assessment. A clinician can discuss talking therapies, medicines when suitable, physical causes and a personal plan for future episodes.

Get emergency help for severe chest pain, serious breathing difficulty, confusion, fainting, or thoughts of harming yourself or someone else. Seek prompt support if you cannot function, sleep or eat, or if anxiety follows a major change in medicines or substance use.

Ask whether your symptoms fit anxiety, panic, low mood, sleep difficulty or a physical condition. Discuss how long they have lasted, triggers, caffeine and medicines, sleep, safety concerns, and which treatment or referral would be suitable.