Things to do when you feel anxious

Anxiety can bring worry, restlessness, muscle tension, rapid breathing, a racing heart and difficulty concentrating. It may appear around a clear event or continue without an obvious trigger. Feeling anxious does not by itself identify one condition: persistent worry can occur with generalised anxiety disorder, while low mood, exhaustion or poor sleep may point toward depression, burnout or insomnia. Physical causes, including hyperthyroidism, can also produce similar sensations.

Pause and breathe out slowly before taking another comfortable breath. Put both feet on the floor and describe the sights, sounds and physical sensations around you. Break the next task into one small action, write down the worry and separate what you can control from what you cannot. A regular sleep routine, movement and steady meals can support resilience. Limit caffeine, nicotine and alcohol if they make symptoms worse. Speak with someone you trust rather than repeatedly checking symptoms online.

Arrange a Mental Health Assessment if anxiety continues, causes panic, affects work or relationships, or leads you to avoid normal activities. Seek urgent help for thoughts of self-harm, inability to stay safe, severe confusion or breathing symptoms that do not settle. A clinician can also check physical contributors when anxiety begins suddenly or changes noticeably.

Ask how to track triggers, whether medicines or thyroid symptoms could contribute, and which talking therapy or treatment options may suit your pattern.