How to handle anxiety, fear, or panic

anxiety, depression
Stress and anxiety may be brought on by major life events like arranging a wedding, or purchasing a home. Talking to someone could help you discover a solution.
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The majority of individuals experience fear or anxiety occasionally, but if it’s interfering with your life, there are things you may try that can help.

Support is also available if you’re having trouble overcoming your fear, anxiety, or panic.

Signs of Anxiety
A variety of symptoms can be brought on by anxiety. It might have an impact on your mood, behavior, and physical and mental health.

Knowing whether anxiety is the cause of your altered feelings or behaviors is not always simple.

Signs of a panic attack
You may be having a panic attack if you suddenly feel extremely anxious and afraid. Other signs can include:

A racing heartbeat

Feeling faint, dizzy, or lightheaded

Feeling that you’re losing control

Sweating, trembling, or shaking

Shortness of breath or breathing very quickly

A tingling in your fingers or lips

Feeling sick (nausea)

Typically, a panic attack lasts 5 to 30 minutes. Although they can be extremely frightening, they are not harmful and shouldn’t hurt you.

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Things you can do to combat worry, fear, and panic

Try sharing your feelings with a friend, member of your family, a health care provider, or a therapist. If you require someone to chat with, practice relaxing breathing techniques.

Yoga, swimming, running, and other forms of exercise can all help you unwind.

Find out how to fall asleep if you’re having trouble falling asleep.

Eat a balanced diet and regular meals to maintain a constant level of energy.

Think about peer support, when people lend one another their knowledge and support. Check out the Mind website to learn more about peer assistance.

Listen to free audiobooks on mental health.


Don’t try to do everything at once; instead, set manageable goals.

Don’t worry about things you can’t alter; instead, put your attention on making yourself feel better.

Don’t avoid circumstances that make you uncomfortable; instead, gradually increase the amount of time you spend in them.

Remember that you are not alone in feeling anxious or afraid; most people experience these emotions at some point in their lives.

Avoid using drugs, alcohol, gambling, or tobacco products to treat anxiety as these can all have a negative impact on mental health.

Causes of fear, worry, and anxiety

Each person experiences anxiety, fear, or panic for a variety of reasons that are unique to them.

Your body releases stress chemicals like cortisol and adrenaline when you’re terrified or anxious.

This may be advantageous in some circumstances, but it may also result in unpleasant physical effects like a faster heartbeat and more perspiration. It might result in panic attacks in certain individuals.

Regular fear, panic, or anxiety can also be the primary symptom of a number of medical disorders. Do not self-diagnose; instead, consult a doctor if you are concerned about your symptoms.

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