When do you feel worried

Everyone feels anxious at some point in their life, but for some people it can be an ongoing problem. A little bit of anxiety can be helpful; for example, feeling anxious before an exam might make you more alert and improve your performance.

But too much anxiety could make you tired and unable to concentrate. These cause the physical symptoms of anxiety, such as an increased heart rate and increased sweating.

Anxiety can also be a symptom of another condition, such as panic disorder when you have panic attacks or post-traumatic stress disorder , which is caused by frightening or distressing events. A little anxiety is fine, but long-term anxiety may cause more serious health problems, such as high blood pressure hypertension. And they will talk to you about medications that you can get without a prescription.

These are sometimes called over-the-counter medications. Individual non-facilitated self help This involves working from a book or a computer program. You will be supported by a trained professional.

Individual guided self-help You should:. Psychoeducational groups Psychoeducation means that you will learn about your symptoms and how to manage them. If these treatments do not work you should be offered cognitive behavioural therapy CBT , applied relaxation or medication. It can help you to find ways to overcome your anxiety by challenging negative thoughts and beliefs.

Depending upon the type of anxiety disorder you have you may be offered individual or group sessions. If you have social anxiety disorder you should not be offered group CBT sessions. Applied Relaxation Applied relaxation means that you will focus on relaxing your muscles in a certain way. And at a certain time. For example, learning how you can relax your muscles so that you are able to fall asleep easier.

Depending on the anxiety that you have, you will usually get 12—15 weekly sessions each lasting 1 hour. You will get less if you recover sooner and more if you need it.

Short term psychodynamic therapy This type of therapy focuses on the different forces in your life that are causing you problems. The aim is to look at, understand and work through these difficulties, which may have begun in childhood. Your therapist will also help you to improve your social skills. This type of therapy is specifically used for people with social anxiety disorder.

You will usually have up to 25 or 30 sessions which last 50 minutes. The therapy will usually take place over a 6 to 8 month period. Your therapist will encourage you to experience your obsessive thoughts and help you to manage them in a different way.

They will build up the difficulty of each task. You will make eye movements while thinking about the traumatic event. EMDR helps make your brain deal with painful memories in a different way. So, these can become less painful for you. Pregabalin Pregabalin is a type of medication known as an anticonvulsant. Anticonvulsants are usually used to treat epilepsy. But pregabalin has been found to help people living with anxiety disorders. Benzodiazepines Doctors should only prescribe benzodiazepines if your anxiety is extreme or if you are in crisis.

This is because they are addictive, and they may become less effective over time. Beta-blockers These can help with the physical signs of anxiety.

They can help to lower a fast heartbeat. Complementary therapies Complementary therapies are treatments that are not usually part of mainstream NHS care. Some people find them useful for helping with symptoms of anxiety. Such as yoga and hypnotherapy. You should first speak to your doctor about your treatment. Explain why you are not happy with it. You could ask what other treatments you could try. Tell your doctor if there is a type of treatment that you would like to try.

Doctors should listen to your preference. If you are not given this treatment, ask your doctor to explain why it is not suitable for you. A second opinion means that you would like a different doctor to give their opinion about what treatment you should have. You can also ask for a second opinion if you disagree with your diagnosis. But your doctor should listen to your reason for wanting a second opinion. An advocate is independent from the mental health service.

They are free to use. They can be useful if you find it difficult to get your views heard. There are different types of advocates available. Community advocates can support you to get a health professional to listen to your concerns. And help you to get the treatment that you would like. You can search online to search for a local advocacy service. You can learn to manage your symptoms by looking after yourself.

Selfcare is how you take care of your diet, sleep, exercise, daily routine, relationships and how you are feeling. Routine helps many people with their mental wellbeing. It will help to give a structure to your day and may give you a sense of purpose. This could be a simple routine such as eating at the same time each day, going to bed at the same time each day and buying food once per week.

Breathing exercises can help to calm you when you are feeling anxious. Or having a panic attack. You will get the most benefit if you do them regularly, as part of your daily routine. There is more information about breathing exercises in the further reading section at the bottom of this page. You could join a support group. A support group is where people come together to share information, experiences and give each other support.

You might be able to find a local group by searching online. The charity Bipolar UK have an online support group. They also have face to face support groups in some areas of the country. Rethink Mental Illness have support groups in some areas. You can find out what is available in your area if you follow this link:. Recovery colleges are part of the NHS. They offer free courses about mental health to help you manage your symptoms.

They can help you to take control of your life and become an expert in your own wellbeing and recovery. You can usually self-refer to a recovery college. But the college may inform your care team. Unfortunately, recovery colleges are not available in all areas. To see if there is a recovery college in your area you can use a search engine such as Google.

To get a carers assessment you need to contact your local authority. How do I get support from my peers? You can get peer support through carer support services or carers groups.

You can search for local groups in your area by using a search engine such as Google. What is a care plan? The care plan is a written document that says what care your relative or friend will get and who is responsible for it.

A care plan should always include a crisis plan. A crisis plan will have information about who to contact if they become unwell. You can use this information to support and encourage them to stay well and get help if needed. Can I be involved in care planning? As a carer you can be involved in decisions about care planning.

Your relative or friend needs to give permission for the NHS to share information about them. And their care. These techniques can help you when you feel anxious or are having a panic attack. Website : www. NHS — Every Mind Matters This website has lots of useful information and practical tips on how to manage symptoms of anxiety. No Panic - Resources The No Panic website has lots of resources to help people who are living with anxiety. This includes information on breathing techniques, relaxation techniques and advice on how to stop a panic attack.

Centre for Clinical interventions This website is provided by the department of Health in Western Australia. They have some useful information sheets and a workbook for people who are experiencing Body dysmorphic disorder BDD. Anxiety UK A user led organisation that supports anyone with anxiety, phobias, panic attacks or other anxiety disorders.

Telephone : Monday to Friday 9. Social Anxiety UK Offers support with social anxiety disorder. Arlington, Va. Accessed Feb. Anxiety disorders.

National Institute of Mental Health. Brown A. Allscripts EPSi. Mayo Clinic, Rochester, Minn. March 5, National Alliance on Mental Illness. Help with anxiety disorders. American Psychiatric Association.

Reinhold JA, et al. Pharmacological treatment for generalized anxiety disorder in adults: An update. Expert Opinion in Pharmacotherapy. Bandelow B, et al. Efficacy of treatments for anxiety disorders: A meta-analysis. But if anxiety, nervousness, or worrying becomes excessive or begins to impact your life, it might be time to seek professional help.

Learn the best ways to manage stress and negativity in your life. Anxiety and Depression Association of America. Generalized Anxiety Disorder. Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depress Anxiety. Your Privacy Rights. To change or withdraw your consent choices for VerywellMind. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.

These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. If you still answer yes, ask yourself the following: How do I know the thought is true what is the evidence?

Can I reframe the thought into a more positive or realistic scenario? What is the worst possible outcome? How bad is this, and can I handle it?

This exercise is helpful for people who deal with chronic anxiety and worry. Was this page helpful?