Anxiety helps us respond to danger, but persistent or excessive anxiety can limit daily life. Manage mild-to-moderate symptoms with breathing techniques, exercise, sleep hygiene, reduced caffeine, mindfulness, and social support. For persistent or severe anxiety, evidence-based treatments include cognitive behavioral therapy and medications such as SSRIs/SNRIs; benzodiazepines may help short-term but have dependence risks. Seek prompt help for severe symptoms or suicidal thoughts.

What is anxiety?

Anxiety is a normal emotional response to perceived threat or uncertainty. It triggers the body's "fight-or-flight" response - faster heartbeat, quicker breathing, and a rush of stress hormones - which can help you react to danger. But when anxiety appears without a clear trigger or becomes persistent and excessive, it can interfere with daily life.

Common symptoms

Anxiety can produce both physical and mental signs. Common physical symptoms include:

  • Rapid heartbeat or palpitations
  • Shortness of breath or tight chest
  • Dizziness
  • Abdominal discomfort, nausea, or diarrhoea
  • Dry mouth or difficulty swallowing
  • Sleep disruption and muscle tension
Mental or behavioral effects include irritability, difficulty concentrating, excessive worry, and avoidance of situations that trigger anxiety.

When anxiety becomes a problem

Everyone feels anxious sometimes (before an interview or exam, for example). It becomes a problem when it is frequent, out of proportion to the situation, or causes avoidance that limits daily life, work, or relationships. If symptoms are severe, persistent, or include thoughts of harming yourself, seek professional help right away.

Self-help strategies that help

  • Practice diaphragmatic (deep) breathing and progressive muscle relaxation to calm the nervous system.
  • Regular aerobic exercise improves mood and reduces stress.
  • Reduce or cut back on caffeine and limit alcohol, which can worsen anxiety and sleep.
  • Use mindfulness and brief meditation exercises to anchor attention and reduce rumination.
  • Keep a sleep routine: consistent bedtimes and good sleep hygiene support emotion regulation.
  • Connect with others. Peer support groups and trusted friends can reduce isolation and offer practical tips.
Many people now use reputable apps for guided breathing, CBT-based exercises, or mindfulness as adjuncts to other strategies.

Professional treatments

Evidence-based treatments include psychological therapies and medication, often used together.

  • Cognitive Behavioral Therapy (CBT) and exposure-based therapies are first-line psychological treatments for many anxiety disorders. They teach practical skills to change unhelpful thinking and avoidance patterns.
  • Medications such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) may be prescribed for generalized anxiety, panic disorder, or social anxiety disorder. A clinician tailors choice and dose to the individual.
  • Short-term use of benzodiazepines can relieve acute severe anxiety but carries a risk of dependence and is generally not recommended for long-term use.
Talk with a primary care clinician or mental health professional about options and risks.

Practical first steps

Try one or two self-help strategies daily for several weeks and track changes. If you don't improve, ask your clinician about CBT, medication options, or a referral to a specialist.

When to seek immediate help

If you have increasingly severe symptoms, panic attacks you can't control, or thoughts of harming yourself, contact a healthcare professional or emergency services immediately.

FAQs about Dealing With Anxiety

When should I try self-help versus seeing a professional?
Start with self-help strategies (breathing, exercise, sleep routine, reduce caffeine) for mild, situational anxiety. If symptoms persist, worsen, or interfere with work or relationships, consult a primary care clinician or mental health professional for assessment and treatment options.
Are medications the first step for anxiety?
Not always. For many anxiety disorders, cognitive behavioral therapy (CBT) is a first-line treatment. Medications such as SSRIs or SNRIs are effective for many people and may be offered when symptoms are moderate to severe or when therapy alone is insufficient. A clinician can explain risks and benefits.
Can I use benzodiazepines for anxiety?
Benzodiazepines can reduce severe acute anxiety quickly, but they carry a risk of tolerance and dependence and are generally recommended only for short-term or occasional use under medical supervision.
How much exercise helps anxiety?
Regular aerobic exercise - for example, 20-30 minutes on most days - can improve mood and reduce anxiety. Any consistent movement that you enjoy (walking, cycling, swimming) is beneficial.
Will cutting out caffeine help my anxiety?
Yes. Caffeine can worsen or trigger anxiety and sleep problems in sensitive people. Reducing or avoiding caffeinated beverages may reduce symptoms for some individuals.