Anxiety Fear Panic

Get urgent help

Support is available if you or someone you know is having a mental health crisis or emergency, no matter what you're going through.

Find out where to get urgent help for mental health

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.

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 light-headed
feeling that you're losing control
sweating, trembling or shaking
shortness of breath or breathing very quickly
a tingling in your fingers or lips
feeling sick (nausea)

A panic attack usually lasts 5 to 20 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
regular exercise such as running, walking, swimming and yoga - this can help you relax
eat a healthy diet with regular meals to keep your energy levels stable
use calming breathing exercises or try mediation
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
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

Help and support for anxiety, fear and panic

Learning more about anxiety, fear and panic can be useful as it may help you better manage your feelings. You may also find it helpful to get support from other people with similar experiences.

Mind

Information and support for anyone concerned about their mental health.

Samaritans

You can contact Samaritans by calling 116 123 if you need someone to talk to at any time, day or night.

Every Mind Matters

Every Mind Matters is a NHS online service that can give you practical advice on how to reduce your anxiety, manage stress and worry, and boost your mental wellbeing.

When and where to get medical help

If you're struggling to cope with feelings of anxiety, fear and panic and the things you're doing are not helping, then you may need medical help.

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 to an NHS talking therapies service from a GP

Other ways to get help

If you're 18 or over (or 16 or over in some areas), you can refer yourself directly to an NHS talking therapies service without talking to a GP.

Find NHS talking therapies for anxiety and depression

If you're under 18, find out more about mental health support for children and young people.

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.

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.

Sexual Health Advice

Throughout this series we have help and advice on staying healthy, dealing with Sexually Transmitted Infections, the risks of each type of the most popular gay sex and what to do if the sex you have is not consentual. The topics covered in this series include:

	This item was in brought to you association with NHS website. Follow the links above for more information and don't forget to check out OutUK's A to Z of Gay Health which features items on everything from relationships, sexual health, mental and physical conditions and how to stay fit. This week our topic is: L - Lung Cancer.
Photos: OutUK and LightFieldStudios.