Anxiety is one of the most common experiences people share with us. Here is what is happening in your body, and small steps that can bring you back to calm.
Everyone feels anxious sometimes — before an exam, a hard conversation, or when life feels uncertain. Anxiety becomes a problem when it is intense, lasts a long time, or starts to get in the way of everyday life.
What anxiety can feel like
- A racing heart, tight chest or shallow breathing
- Constant worry or "what if" thoughts that are hard to switch off
- Trouble sleeping or concentrating
- Avoiding places, people or situations
- Feeling on edge, irritable or exhausted
These are your body's alarm system doing its job a little too well. It is not a sign of weakness.
Small things that can help in the moment
- Slow your breathing. Breathe in for 4, hold for 4, breathe out for 6. Repeat a few times.
- Ground yourself. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste.
- Move your body. A short walk can help your body use up the stress hormones.
- Talk to someone you trust. Saying it out loud often makes it feel smaller.
When to reach out for more support
If anxiety is affecting your work, school, relationships or sleep for more than a few weeks, it is worth speaking to a doctor, counsellor or mental-health professional. Anxiety is very treatable.
You are not alone. Many people in our community have shared their stories about anxiety — reading them can be a reminder that it gets better.
This article is for general information only and is not a substitute for professional advice, diagnosis or treatment. If you are struggling, please reach out to a qualified professional. Find professional help →