Anxiety

The NHS Inform Anxiety Self-Help Guide provides practical information and evidence-based techniques to help you understand and manage anxiety.

This guide:

✓ Helps you recognise symptoms of anxiety
✓ Explains how anxiety works and what keeps it going
✓ Uses Cognitive Behavioural Therapy (CBT) techniques to help you manage anxious thoughts and behaviours

Anxiety is a feeling of worry, fear, or unease. It’s a normal response to stress, for example, before exams or important events.

However, anxiety can become a problem when:

Thoughts and feelings

Physical symptoms

Behavioural changes

Some of us may experience panic attacks, which are sudden and intense periods of anxiety.

They can include:

Panic attacks can feel frightening, but they are not dangerous and will pass. Find out more on our Panic information page here.

There are practical strategies that can help manage anxiety, alongside professional support.

Small steps that may help:

🗣️ Talk to someone you trust about how you're feeling

🌬️ Use breathing or relaxation techniques

🚶 Stay physically active where possible

📝 Break tasks down into smaller, manageable steps

📅 Try to maintain a routine (sleep, meals, study time)

🎯 Focus on what you can control rather than "what if" thoughts

Talk to someone

This could be:

If anxiety feels overwhelming or you feel unable to cope: