But if these feelings don’t go away, they can overwhelm you and be upsetting, and that is not OK.
Anxiety comes from stress. It’s a difficult feeling to understand, but you can learn to manage anxiety to feel calmer again.
Here are some things that can make you anxious:
This is when anxiety doesn’t go away, whatever you do. This can make you:
Talk about it – tell someone you trust how you feel and ask them for advice.
Breathe deeply – breathing deeply can help you to feel calmer. Here’s what you can try:
Laugh – laughter is the best medicine. It helps you to relax and feel better. Call a friend, think about a funny memory, or watch a funny video or a movie.
Distract yourself – do something you enjoy to take your mind off things.
Get active – exercise can help you to get rid of the nervous energy so you can sleep better at night.
Active problem solving – analyse the problem. When did it start? What’s bothering you the most? How do you feel about the problem? How do you want to see it resolved? List the pros and cons for solutions. Rank them to help you make a decision.
Get your confidence back – try to remember nice things people have said about you. List all the things you’re good at. Read over the list whenever you need a confidence boost.
Positive self-talk – if you get negative thoughts about yourself, such as “I suck at maths. I’m going to fail tomorrow’s test”, try changing them to something positive, such as “I’ll give it my best shot and find out what I need to do to improve next time”. If you’re nervous about going to an event, remind yourself of the positives, like “It will be fun and I will enjoy myself”, or “It’s not going to be as bad as I think. I’ve done it before and I can do it again. I’ll be okay”.
A panic attack can feel scary. Many people get panic attacks and although they feel terrifying, they’re not dangerous. In a panic attack:
Panic attacks come on quickly and usually pass in 15 to 20 minutes. When you feel better, make an appointment with a counsellor, doctor or psychologist who will help you manage your panic attacks.
The Phobic Trust 0800 14 ANXIETY (0800 14 269 4389)
0800 Healthline (0800 611 116) to speak to a nurse
EMERGENCY: If you need help someone who is having a panic attack, CALL 111 and ask for an AMBULANCE.
When your anxiety is about something horrible that happened in the past, like a car crash, abuse, assault or a disaster such as an earthquake, it’s called post-traumatic stress.
Post-traumatic stress can cause:
If you think your anxiety is post-traumatic stress, you need to get professional help. Talk to your doctor, or call us at 0800 WHATS UP – we’re here to help!
We all have things we are scared of or don’t like. When we become terrified of something that’s not scary to other people, it’s called a phobia. Some really common phobias are:
It’s normal to try to avoid the thing or situation that freaks us out. We often know our fear is irrational but it makes no difference.
Phobias can be very distressing and can get in the way and stop us doing things we want to do.
Don’t worry! Phobias can be treated, and with the right help can disappear quickly.
Refer to a trained professional, like a counsellor, doctor or psychologist.
The Phobic Trust supports people with phobias – call them on 0800 14 ANXIETY (0800 14 269 4389), or give us a call at 0800 What’s Up – we’re here to help.