- not being able to enjoy your leisure time
- difficulty looking after yourself
- problems concentrating at work
- struggling to form or maintain relationships
- worried about trying new things
Symptoms of a panic attack
If you experience sudden, intense anxiety and fear, it might be the symptoms of a panic attack. Other symptoms may include:
- feeling that you're losing control
- sweating, trembling or shaking
- shortness of breath or breathing very quickly
- feeling sick (nausea)
A panic attack usually lasts 5 to 30 minutes. They can be very frightening, but they're not dangerous and should not harm you.
If you're not sure how you feel, try the NHS mood self-assessment
.
Things you can try to help with anxiety, fear and panic
DO
DON'T
- do not try to do everything at once – set small targets that you can easily achieve
- do not focus on the things you cannot change – focus your time and energy into helping yourself feel better
- do not avoid situations that make you anxious – try slowly building up time spent in worrying situations to gradually reduce anxiety
- try not to tell yourself that you're alone; most people experience anxiety or fear at some point in their life
- try not to use alcohol, cigarettes, gambling or drugs to relieve anxiety as these can all contribute to poor mental health
Causes of anxiety, fear and panic
There are many different causes of anxiety, fear or panic and it's different for everyone.
When you're feeling anxious or scared, your body releases stress hormones, such as adrenaline and cortisol.
This can be helpful in some situations, but it might also cause physical symptoms such as an increased heart rate and increased sweating. In some people, it might cause a panic attack.
Regular anxiety, fear or panic can also be the main symptom of several health conditions. Do not self-diagnose – speak to a GP if you're worried about how you're feeling.
Identifying the cause
If you know what's causing anxiety, fear or panic, it might be easier to find ways to manage it.
Some examples of possible causes include:
- work – feeling pressure at work, unemployment or retirement
- family – relationship difficulties, divorce or caring for someone
- financial problems – unexpected bills or borrowing money
- health – illness, injury or losing someone (bereavement)
- difficult past experiences – bullying, abuse or neglect
Even significant life events such as buying a house, having a baby or planning a wedding could lead to feelings of stress and anxiety.
You might find it hard to explain to people why you feel this way, but talking to someone could help you find a solution.
Conditions related to anxiety, fear and panic
Help bring hope to people who are vulnerable and isolated.
Ask for an urgent GP appointment or call 111 if:
- you need help urgently, but it's not an emergency
111 can tell you the right place to get help if you need to see someone. Go to 111.nhs.uk
or call: 111
.
Call 999 or go to A&E now if:
- you or someone you know needs immediate help
- you have seriously harmed yourself – for example, by taking a drug overdose
A mental health emergency should be taken as seriously as a medical emergency.