Anxiety

Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe. Everyone has feelings of anxiety at some point in their life.

It’s a normal and often healthy emotion and can help us stay alert and avoid danger. If your anxious feelings start to impact your quality of life and day-to-day functioning, it can be a problem. Even though it’s one of the most common mental health problems among young people, it looks and feels different for everyone.

Symptoms can include

Excessive worry
Fear of social situations
Feeling tense
Panic attacks
Racing heart, sweating, & shortness of breath
Difficulty sleeping

Our tips for managing anxiety

Learn about anxiety.

The more you know about it, the better you will be able to manage it.

Talk to someone you trust.

This could be a parent, teacher, doctor, counsellor, or friend. Talking about your anxiety can help you feel less alone and more in control.

Identify your triggers.

What are the things that seem to make your anxiety worse? Once you know your triggers, you can start developing coping strategies.

Develop coping skills.

Some coping skills can help you manage anxiety, such as relaxation techniques and mindfulness.

Get regular exercise.

Exercise is a great way to reduce stress and anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Get enough sleep.

When you are well-rested, you are better able to cope with stress and anxiety. Aim for 8 hours of sleep every night.

Laura's Story

I've always been a bit of a worrier. But in the past few years, my anxiety has gotten worse. I used to be able to brush it off, but now it's starting to interfere with my life. I'm always overthinking things and constantly worrying about what others think of me. I'm afraid of making a mistake or embarrassing myself. Because of this, I've avoided social situations and new experiences.

I'm finally realising that I can't live this way. I'm tired of letting my anxiety control me. So, I'm taking steps to manage it.

I've started talking to a counsellor, and I'm learning some coping mechanisms. I'm also trying to be more mindful of my negative thoughts and challenge them - is the worst-case scenario likely to happen? It's not easy, but I'm determined to get better. I can live a happy and fulfilling life, even with anxiety.
Laura, aged 16

Here’s what we have to SAY

Don’t be afraid to ask for help. Your parents, teachers, and other trusted adults are there to support you.
Don’t isolate yourself. Even though you may feel like withdrawing from social situations, staying connected with your friends and family is important.
Don’t give up. Managing anxiety takes time and effort, but it is possible. Be patient with yourself and keep practising the coping skills you have learned.
If you’re feeling anxious, try the breathing exercise from the video shown.
Remember, you are not alone. Anxiety is a common problem, and there is help available. If you are struggling, please reach out for support.

This animation from No Panic is designed to help people experiencing a panic attack to concentrate on their breathing.

Breathe in when the animation gets bigger and slowly out as it gets smaller.