Anxiety: when it’s normal and when to seek help
A racing heart before an exam is normal. But what if the worry won't let go, day after day?
Lying awake the night before an exam, sweaty palms before a job interview, feeling restless when a loved one is late: all of these are anxiety. Anxiety is a normal human feeling. When danger or a challenge is ahead, it makes us alert and ready.
But when anxiety comes without a clear reason, lasts a long time and makes daily life hard, it deserves attention.
What happens in the body during anxiety
When the brain senses danger, the body switches on the “fight or flight” response. The heart beats faster, breathing quickens and muscles tense. In real danger this response helps. The problem starts when the body keeps reacting this way even when there is no danger.
Everyday anxiety vs. an anxiety problem
| Aspect | Everyday anxiety | When it is a concern |
|---|---|---|
| Cause | Linked to a specific event | No clear cause, or far too much over small things |
| Duration | Eases once the event is over | Stays for weeks or months |
| Impact | You can keep going | Gets in the way of sleep, study, work or relationships |
| Behaviour | You can face the situation | You avoid certain places or tasks out of fear |
Common signs of anxiety
- In the mind: constant worry, fear that something bad will happen, trouble concentrating, irritability.
- In the body: pounding heart, fast breathing, sweating, upset stomach, headache, tense muscles, sleep problems.
- In behaviour: repeatedly seeking reassurance, delaying decisions, avoiding feared situations.
Sometimes a sudden wave of intense fear peaks within a few minutes. This is called a panic attack.
What you can do yourself
- Breathe slowly. Breathe in through your nose for a count of 4 and out slowly through your mouth for a count of 6. After a few minutes the body starts to calm down.
- Come back to the present. Notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. This is called grounding.
- Give worry a set time. Write your worries in a notebook for 15 minutes a day. When a worry comes at other times, tell yourself, “I’ll think about this later.”
- Cut down on tea and coffee. Caffeine can increase a racing heart and restlessness.
- Move your body. Regular walking or exercise helps reduce anxiety.
- Look after your sleep. Poor sleep increases anxiety. See 10 habits for better sleep.
When to see a professional
If anxiety gets in the way of your sleep, studies, work or relationships, or you start avoiding everyday things out of fear, talk to a professional without waiting. Anxiety is treatable. Cognitive behavioural therapy (CBT) is a research-proven, effective treatment for anxiety.