What is anxiety?

We feel anxious when we are worried, tense, or afraid especially about something approaching or something we believe could happen. Anxiety is a natural human response that arises whenever we feel threatened. It shows up in our thoughts, feelings, and physical sensations.

Long ago, this reaction kept our ancestors safe from real physical danger. Their bodies needed fast, powerful responses to stay alive. Today, those same physical dangers are rarely there, but our minds and bodies still work in the same way. When we sense pressure or threat, we can slip into what is known as the Fight, Flight or Freeze response. This is your body's automatic, built-in system designed to protect you.

What can anxiety feel like?

Fear and anxiety make your mind and body shift into a faster pace. You might notice your heart beating quickly or in a way that feels uneven. Your breathing may speed up, and your muscles can feel unusually weak. You may find yourself sweating more than usual, or struggle to focus on what is happening around you. Some people feel dizzy, or notice their body feels cold. You may also find you have no appetite and cannot face eating when anxiety takes hold.

How can I help myself?

Face your fear

When you avoid situations that feel scary, you can end up stopping things you need or want to do. You also never get to find out whether the situation is truly as difficult as you imagine. Staying with it, even in small steps, gives you the chance to see what actually happens and to build your own ways of managing things gently.

Learn about your fear

The more you understand about your anxiety, the less power it has over you. You might find it helpful to keep a simple note of when it arises and what was happening at the time. You can set small, realistic goals to help you face things gradually, and notice what makes a difference for you. Writing down what helps can also help you see clearly which beliefs sit behind your anxiety so you can address them gently.

Relax

Relaxation supports both your mental and physical well-being. Something as simple as dropping your shoulders and breathing deeply can shift how you feel. You might also imagine yourself in a place that feels calm and safe. Practices such as yoga, meditation, or massage can also be wonderful ways to build a deeper sense of ease in your body and mind.

Nourish yourself well

What you eat makes a real difference to how steady you feel inside. Plenty of fruit and vegetables help keep your body balanced, and it helps to watch how much sugar you take in because dips in blood sugar can bring on feelings of anxiety. Tea and coffee contain caffeine which can make you feel more on edge, so cutting back can be very helpful.

Be mindful with alcohol

It is common to reach for a drink when feeling nervous and some people call it Dutch courage. But alcohol wears off and the after-effects can leave you feeling even more afraid and anxious than before.