Things to help with anxiety and depression

Anxiety can bring persistent worry, tension, restlessness or difficulty concentrating. Depression may involve low mood, loss of interest, fatigue, changes in sleep or appetite, and feeling slowed down or hopeless. The two can occur together, and poor sleep can make either feel harder to manage. Symptoms may also have physical or medical contributors, so an assessment can help clarify what is happening.

Support does not have to wait until symptoms become severe. Small, repeatable actions are often easier to maintain than a complete lifestyle overhaul: keep regular meals, take a short walk if able, reduce alcohol, and tell someone you trust what you are experiencing.

Arrange an appointment with a general practitioner or mental health professional if symptoms are persistent, returning, or interfering with work, study, relationships or self-care. Talking therapies can help you understand patterns of thought and build coping skills. A clinician may also discuss medication, depending on your symptoms, health history and preferences; do not start, stop or change prescribed medicine without guidance.

Create a simple daily plan with a consistent wake time, nourishing food, movement suited to your health, and a calming wind-down before bed. Break demanding tasks into small steps, limit repeated checking or avoidance, and record changes in mood, sleep and energy to discuss at an appointment.

Seek prompt medical advice if anxiety or low mood is worsening, you cannot manage ordinary responsibilities, sleep disruption is persistent, or you are using alcohol or other substances to cope. Feeling unable to stay safe, having thoughts of suicide or self-harm, or experiencing severe confusion or loss of contact with reality requires immediate emergency help. Stay with a trusted person where possible and remove access to anything you might use to harm yourself while help is arranged.

Ask what might be contributing to your symptoms, which treatment options fit your situation, how long it may take to notice a change, and what side effects or warning signs should prompt a review. Tell the clinician about sleep changes, concentration problems, medicines, substance use, previous episodes and any thoughts of self-harm.