Everyone worries, and most of the time it passes. This article explains how the NHS describes anxiety, how everyday worry differs from generalised anxiety disorder, which self-help steps are recommended and when it is sensible to ask for help.
Is worry the same thing as anxiety?
The NHS describes anxiety as a feeling of worry or fear that most people experience from time to time, and it notes that it can be useful in some situations. When you sense a threat, the body releases stress hormones such as adrenaline and cortisol, which can raise your heart rate and make you sweat. That response helps you prepare for a difficult conversation or a deadline.
In everyday language, worry usually refers to the thoughts, and anxiety to the whole experience, including the physical sensations. The two overlap heavily. The point at which they become a concern is not the presence of the feeling but its effect on your life. According to the NHS, anxiety needs attention when it affects daily life or when your own efforts to manage it are not working.
What does anxiety feel like in the body and mind?
The NHS lists a wide range of signs, and they vary from person to person.
| Type | Examples listed by the NHS |
|---|---|
| Physical | Fast or irregular heartbeat, dizziness, headaches, chest pain, loss of appetite, stomach problems, sweating, breathlessness, shaking |
| Mental | Feeling tense, being unable to relax, persistent worry, poor sleep, difficulty concentrating, fear of the worst |
| Behavioural | Avoiding situations that cause anxiety, difficulty with relationships, trouble looking after yourself, compulsive checking |
Because many physical signs, such as chest pain or palpitations, can have other causes, it is reasonable to have new or unexplained symptoms checked rather than assume anxiety is responsible. That is a judgement for a clinician, not something to settle by self-diagnosis.
When does worry become generalised anxiety disorder?
Generalised anxiety disorder (GAD) is a common condition in which a person often feels very anxious about many different things. The NHS describes the main symptom as feelings of stress or worry that affect daily life and are hard to control. Other features can include restlessness or irritability, difficulty concentrating, low mood, trouble sleeping, getting tired easily, stomach problems, palpitations and feeling lightheaded or dizzy.
On diagnosis, the NHS says a GP may diagnose GAD if you have typical symptoms, worry about a wide range of things, find the anxiety hard to control and affecting your day, and have felt anxious much of the time for at least six months. That timescale is part of why an occasional bad fortnight before a house move or a job interview would not usually be described this way.
The NHS says there is often no obvious cause. Possible risk factors it lists include another anxiety disorder, close relatives with anxiety, depression or other mental health conditions, stressful or traumatic experiences, a painful long-term health condition and a history of drug or alcohol misuse. GAD is more common in women than in men. GAD also often occurs alongside other anxiety disorders, such as panic disorder or phobias.
What is a panic attack, and is it dangerous?
A panic attack is a sudden surge of intense fear. According to the NHS, it can bring a racing heartbeat, dizziness, shortness of breath, tingling in the fingers or lips and a feeling of losing control. Attacks usually last between 5 and 20 minutes, and the NHS says they are not dangerous.
That reassurance applies to panic itself. It does not replace medical assessment the first time you have chest pain or breathlessness, and a GP can help distinguish between causes. If panic attacks are recurring or you are starting to organise your life around avoiding them, that is a good reason to speak to a GP or use a talking therapies service.
What can you do for yourself?
The NHS self-help advice for anxiety is practical and modest. It suggests you:
- Talk to someone you trust, such as a friend, relative, health professional or counsellor.
- Try self-help resources, including books, online tools and courses you can work through in your own time.
- Practise relaxation, for example calming breathing exercises, yoga or pilates.
- Exercise regularly. Running, walking, swimming and yoga are named as ways to ease anxiety and stress and to help you sleep better.
- Eat regular, balanced meals, which helps keep energy levels stable.
- Get enough sleep, because rest gives you more capacity to cope with difficult feelings.
- Limit caffeine. Coffee, tea, cola and energy drinks can disrupt sleep and make anxiety harder to control.
The NHS also advises against using alcohol, cigarettes, gambling or drugs to cope, because they can make mental health worse. If sleep is a particular struggle, the guide to insomnia and CBT for insomnia covers when to seek help. For the wider picture, the Five Ways to Wellbeing offers a simple structure for everyday habits.
It is worth being honest about the evidence here. These steps are standard, low-risk advice from the NHS, and they suit most people as a first move. They are not a guaranteed fix, and the NHS pages do not claim any particular step will remove anxiety on its own.
How do you try the NHS breathing exercise?
The NHS describes a simple breathing exercise for stress. You can sit in a supportive chair, stand, or lie down, and you loosen any tight clothing. Your feet are flat and about hip-width apart. Then:
- Let your breath flow deep into your belly, as far down as is comfortable, without forcing it.
- Breathe in through your nose and out through your mouth.
- Breathe in gently and regularly while counting steadily from 1 to 5. You may not reach 5 at first, and that is fine.
- Breathe out gently, counting from 1 to 5 again if that helps.
- Keep going for at least five minutes.
According to the NHS, you get the most benefit by making it a regular part of your daily routine rather than saving it for a moment of crisis. If the exercise makes you feel dizzy or worse, stop and mention it to a healthcare professional.
For a different kind of practice, our look at what the evidence supports for mindfulness sets out what is and is not known.
Why does avoiding what worries you tend to backfire?
One piece of NHS advice is easy to overlook: do not avoid the situations that make you anxious. Avoidance brings quick relief, but it can keep the anxiety going, because you never find out that you could have coped. The NHS suggests gradually spending more time in the situations that worry you, in small steps, which can reduce anxiety over time.
Alongside this, the NHS advises not dwelling on things you cannot change and putting your energy into things that help you feel better. Its stress guidance adds some related ideas: identify what is causing the stress, focus on the parts of a problem you can influence, prioritise the tasks that matter most and accept that you will not get everything done. It also suggests writing down three things each day that went well or that you are thankful for. These are suggestions rather than proven treatments, and different approaches suit different people.
If work pressure is the main driver, understanding burnout may be a useful companion read.
What treatment is available if self-help is not enough?
According to the NHS, a GP will usually suggest talking therapies first for GAD. This is most often cognitive behavioural therapy (CBT), delivered one to one or in a group. If talking therapies are not enough, a GP may discuss medicine, usually a type of antidepressant called an SSRI, which the NHS notes can treat anxiety. The NHS also mentions referral to a community mental health team, which can draw up a tailored treatment plan. It says treatment may take time.
Decisions about medicines are individual, and they belong in a conversation with a prescriber. Anyone already taking a prescribed medicine should not change or stop it without that advice.
You do not always need a GP to start. The NHS says adults aged 18 and over can self-refer to NHS talking therapies, and in some areas people aged 16 and over can too. Our guide to NHS Talking Therapies self-referral and what to expect walks through the process.
When should you speak to a GP or NHS 111?
According to the NHS, it is worth seeing a GP if:
- you think you might have generalised anxiety disorder
- you are struggling to cope, or your own efforts are not helping
- you have been diagnosed with GAD and treatment is not helping
- you would prefer a referral to talking therapies
If you are pregnant or gave birth in the last 12 months, the NHS says support is available from a midwife, doctor or health visitor. If you need help urgently but it is not an emergency, NHS 111 can direct you to the right service. In an emergency, or if someone is at immediate risk of harming themselves, call 999 or go to A&E.
A steadier way to think about worry
Worry is part of being human, and the aim is rarely to get rid of it entirely. The NHS approach is to notice when it is taking over, use small and regular habits such as movement, sleep, steady breathing and gradual facing of avoided situations, and ask for help early rather than late. Free, evidence-based talking therapies are available, and reaching for them is a sensible step rather than a last resort.
This is general information, not a substitute for advice from a doctor or other qualified health professional. If you are struggling, speak to your GP or call NHS 111; if you need someone to talk to, Samaritans are available on 116 123.
Sources: NHS
