Get help with anxiety, fear or panic - NHS about:reader?url=https%3A%2F%2Fwww.nhs.uk%2Fmental-health%2...

nhs.uk

Get help with anxiety, fear or panic

8-10 minutos

Most people feel anxious or scared sometimes, but if it's affecting

your life there are things you can try that may help.

Support is also available if you're finding it hard to cope with anxiety, fear
or panic.

Symptoms of anxiety

Anxiety can cause many different symptoms. It might affect how you feel
physically, mentally and how you behave.

It's not always easy to recognise when anxiety is the reason you're feeling
or acting differently.

Physical symptoms
Mental symptoms
Changes in behaviour

Symptoms of a panic attack

If you experience sudden, intense anxiety and fear, it might be the

symptoms of a panic attack. Other symptoms may include:

a racing heartbeat

feeling faint, dizzy or lightheaded

feeling that you're losing control

sweating, trembling or shaking

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shortness of breath or breathing very quickly

a tingling in your fingers or lips

feeling sick (nausea)

A panic attack usually lasts 5 to 30 minutes. They can be frightening, but

they're not dangerous and should not harm you.

Things you can try to help with anxiety, fear and panic

Do

try talking about your feelings to a friend, family member, health

professional or counsellor. You could also contact Samaritans, call: 116
123 or email: [email protected] if you need someone to talk to

use calming breathing exercises

exercise – activities such as running, walking, swimming and yoga can

help you relax

find out how to get to sleep if you're struggling to sleep

eat a healthy diet with regular meals to keep your energy levels stable

consider peer support, where people use their experiences to help each
other. Find out more about peer support on the Mind website

listen to free mental wellbeing audio guides

Don’t

do not try to do everything at once – set small targets that you can easily
achieve

do not focus on the things you cannot change – focus your time and
energy into helping yourself feel better

do not avoid situations that make you anxious – try slowly building up time
spent in worrying situations to gradually reduce anxiety

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try not to tell yourself that you're alone; most people experience anxiety or
fear at some point in their life

try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as

these can all contribute to poor mental health

Audio: How to cope with anxiety – a relaxation technique

In this audio guide, a doctor explains how you can take control of anxiety.

Media last reviewed: 2 March 2021

Media review due: 2 March 2024

Where to get NHS help for anxiety, fear and panic

Referring yourself for therapy

If you need more support, you can get free talking therapies like cognitive
behavioural therapy (CBT) on the NHS.

You can refer yourself directly to an NHS talking therapies service without
a referral from a GP.

Find an NHS talking therapies service

If you're under 18, or want to get help for someone under 18, find out how
to get mental health support for children and young people.

Non-urgent advice: See a GP if:

you're struggling to cope with anxiety, fear or panic

things you're trying yourself are not helping

you would prefer to get a referral from a GP

Urgent advice: Ask for an urgent GP appointment or call 111 if:

you need help urgently, but it's not an emergency

111 can tell you the right place to get help if you need to see someone. Go

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to NHS 111 online or call 111.

Immediate action required: Call 999 or go to A&E now if:

you or someone you know needs immediate help

you have seriously harmed yourself – for example, by taking a drug

overdose

A mental health emergency should be taken as seriously as a medical

emergency.

Find your nearest A&E

Information:

Do not drive to A&E. Ask someone to drive you or call 999 and ask for an
ambulance.

Bring any medicines you take with you.

Causes of anxiety, fear and panic

There are many different causes of anxiety, fear or panic and it's different
for everyone.

When you're feeling anxious or scared, your body releases stress

hormones, such as adrenaline and cortisol.

This can be helpful in some situations, but it might also cause physical
symptoms such as an increased heart rate and increased sweating. In
some people, it might cause a panic attack.

Regular anxiety, fear or panic can also be the main symptom of several
health conditions. Do not self-diagnose – speak to a GP if you're worried
about how you're feeling.

Identifying the cause

If you know what's causing anxiety, fear or panic, it might be easier to find
ways to manage it.

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Some examples of possible causes include:

work – feeling pressure at work, unemployment or retirement

family – relationship difficulties, divorce or caring for someone

financial problems – unexpected bills or borrowing money

health – illness, injury or losing someone (bereavement)

difficult past experiences – bullying, abuse or neglect

Even significant life events such as buying a house, having a baby or

planning a wedding could lead to feelings of stress and anxiety.

You might find it hard to explain to people why you feel this way, but
talking to someone could help you find a solution.

Find out more about the 5 steps to mental wellbeing.

Conditions related to anxiety, fear and panic

A table showing some of the conditions related to anxiety, fear and panic
Symptoms Possible cause

feelings of anxiety that will not go away, generalised anxiety

anxiety is affecting your life disorder

overwhelming fear of something specific like phobias

an object, place or animal

regularly experiencing panic attacks panic disorder

often reliving traumatic past experiences, post-traumatic stress

nightmares and flashbacks disorder

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