What is anxiety?
We can all experience anxiety from time to time. For example, before an exam or job interview. In most cases, these feelings of fear or worry are only mild and usually subside once the situation is over. They are also in proportion to the concern that’s induced the feeling.
However, some people can find it difficult to control their worries, this can lead to their anxious feelings becoming out of proportion to the situation. This can lead to feelings of fear and dread, can become overwhelming to experience.
In the UK, around 8 million adults are experiencing anxiety at any one time. This means that they are in a constant state of anxiety, which can negatively impact their professional and personal lives.
Some people are more prone to anxiety disorders than others. For instance, 60% of members of the LBGTQ+ community report feelings of anxiety, and women are more than twice as likely to be diagnosed with anxiety disorders than men. According to Mental Health Foundation, some mental health problems can be higher for some Black, Asian, and minority and ethinic and groups compared to White people.
How does anxiety affect people?
Anxiety can provoke a wide range of emotional, physical, and psychological effects that impact a person’s mental health and ability to enjoy life to the fullest.
Some common physical effects may include:
- Dizziness
- Fatigue
- Increased heart rate
- Muscular aches
- Sweating
- Shortness of breath
- Feeling sick
- Reduced sex drive
Common emotional effects may include:
- Symptoms of depression
- Low mood
- Tension
- Nervousness
- Irritability
Common psychological effects may include:
- An inability to relax
- Constant worrying
- Difficulty concentrating
- Social withdrawal
- A sense of dread, or that something bad is going to happen
Anxiety at work is especially common, and can impact your ability to reach professional goals. For instance, you may turn down a promotion out of fear, avoid attending a work-related event, or make an excuse to avoid attending work.
What can I do about it?
Living with anxiety is not easy. However, it’s important to remember that there are a whole host of anxiety-busting tips, tricks, and tools that you can incorporate into your daily life that’ll help to keep your anxiety levels low and manage anxious moments more effectively. Below we will explore some of these in more detail.
Physical activity
Exercise can help to keep your anxiety levels under control in a number of ways. First, exercise functions as a distraction tool; you won’t be thinking about the thing you’re anxious about when you’re running.
It also helps to ease muscle tension and helps your body to produce anti-anxiety neurochemicals, such as serotonin. Regular exercise also builds your resilience, making it easier to manage difficult moments when they arrive.
Prioritise good quality sleep
Sleep is as important as physical activity for our overall wellbeing. Getting enough sleep gives your body the chance to rest and repair, which can be especially helpful if struggling with anxiety.
When you’re well-rested, it can help to manage challenging situations and feelings that are overwhelming. Aim to get 7-9 hours of sleep each night, especially when you’re feeling anxious. Practicing mindfulness and meditation can help to calm the body down before bed. Avoiding screens an hour before going to bed and reading can also help you to fall asleep. Find further tips for getting a good night’s rest on the NHS website.
Talk to people you trust
Talking about how we feel can help us to alleviate the weight of our worries, and identify a plan of action. When struggling with anxiety, we can easily get caught up in an anxiety-driven thought loop. Talking about your problems with a trusted friend or family member can function to release built-up tension and help you gain new insights about the situation. You may also find that other people have gone through the exact same situation as you, which can make you feel less alone — and could give you some much-needed advice.
Challenge your anxious thoughts
Negative thoughts can be powerful, but they’re not always based on reality. You may find that the legitimacy of your negative thoughts falls away once they’ve been challenged. Some ways to challenge your negative thoughts include asking yourself the following questions:
- What evidence is there that this thought is true, or not true?
- If my friend had this thought, what would I say to them?
- How realistic is it that this thought becomes a reality?
- Is this thought helping me or hurting me?
- Is it possible to look at this situation with more positivity and optimism?
Challenging your thoughts is the first step towards changing them. It can help even the most intense anxious thoughts to pass through the body.
Make time for relaxation
Relaxation is the antidote to anxiety, allowing your body and brain to take a break from worrying. Everyone likes to relax in different ways. Some common relaxation activities include meditating, practicing yoga, and reading. Meditation is especially recommended since it can provide a healthy dose of perspective on a situation.
Mindful breathing exercises can also help you to bring your focus to your breath, instead of anxious thoughts – the NHS have also created a relaxation technique specifically designed for anxiety.
As part of self-care, it’s also important to make time for your interests and hobbies, as well as spending time with friends.
Try to eat a balanced diet
Eating a nutritious diet can support our physical and mental health, and what you consume can impact your anxiety levels. The mental health charity Mind states that diets high in protein can support our mental health, supporting us to regulate our thoughts and feelings. This could include nuts, seeds, fish and legumes.
Certain foods can have a negative impact on how we feel. For example, caffeine, alcohol, and tobacco products can all induce feelings of anxiety.
Contact your GP
If you’re struggling to cope and need further support, reach out to your GP. They will be able to offer more information on what professional support is available to you.
Summary
More UK adults than ever before are experiencing anxiety, especially at work. While anxiety can be uncomfortable, it’s important to remember that there are things you can do to help manage symptoms and regain control.
Preventive measures, such as physical activity, a nutritious diet, and getting enough sleep can all help to manage feelings of anxiety. There is also plenty of supportive resources online via the organisations listed. If your anxiety levels are having an impact on your day-to-day activities, speak to your GP for further guidance.
Further support
Mind – Mental health charity with plenty of supportive resources.
Samaritans – Call their confidential 24/7 free helpline on 116 123. A Samaritan will listen to you in a non-judgemental way, and be able to offer emotional support.
NHS – Information about anxiety, including symptoms and treatments.
Anxiety UK – Support for anxiety, including a helpline and text support.
Mental Health UK – Support for mental health.
BAME Mental Health Support – Support for Black, Asian and Ethnic Minorities.
Scope – Support for people with a disability.
Mind Out – LGBTQ+ mental health service.
Ref:WPW0017 This information was updated and reviewed April 2024.
