Anxiety & Panic

Anxiety can affect your thoughts, emotions and body.

You might experience:

• constant worrying
• racing thoughts
• feeling something bad is going to happen
• difficulty concentrating
• Irritability
• a racing or pounding heart
• shaking
• sweating
• dizziness
• feeling sick
• tense muscles
• difficulty sleeping
• avoiding situations because they make you anxious

Sometimes anxiety can appear even when you can’t identify an obvious reason.

A panic attack is a sudden period of intense anxiety or fear. Your heart might race. You may feel dizzy, shaky, breathless or overwhelmed. Some people feel as though they’re losing control or something terrible is about to happen.

The sensations can be frightening. Panic attacks do pass, although worrying about having another one can sometimes create further anxiety.

Slow things down Focus on just one manageable step. Ask yourself: “What do I actually need to do next?” Not tomorrow, just next.

Slow your breathing Breathe gently and allow your out-breath to be long and slow. Give your body time to settle.

Ground yourself Notice what you can see, hear, and feel around you—like your feet on the floor. This helps interrupt racing thoughts.

Talk to someone Anxiety grows when kept inside. Share how you feel with someone you trust.

THINGS THAT CAN HELP OVER TIME

Build small habits gradually:

• Keep a regular sleep routine

• Eat consistently and limit caffeine

• Get outside and move your body

• Stay connected with others

• Make time to switch off

WHEN TO ASK FOR HELP

Consider reaching out to a professional if anxiety:

• Affects your daily life, work, or relationships

• Stops you doing things you need or want to do

• Causes frequent panic attacks or disrupts sleep