HealthCite Connect

Anxiety, fear and panic

Most people feel anxious or scared sometimes, but if anxiety is 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

  • not being able to enjoy your leisure time
  • difficulty looking after yourself
  • struggling to form or maintain relationships
  • worried about trying new things
  • avoiding places and situations that create anxiety
  • compulsive behaviour, such as constantly checking things

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.
  • 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

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

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:

  • sleep problems – If you suspect poor sleep may be the cause of your fatigue, click here for our comprehensive sleep guide
  • 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.

Page last reviewed: 17 January 2023
Next review due: 17 January 2026