Anxiety

Everyone experiences anxiety from time to time. Occasional worries can help keep you safe and be motivating. It may help you with things such as getting to work on time or studying for a test.

But when anxiety is ongoing or overwhelming, it can affect your ability to:

• concentrate
• sleep
• carry out ordinary tasks

In some people, anxious feelings don't go away. These feelings may also:

• be out of proportion to the situation
• cause you distress
• stop you from doing things you want to and should be doing

These feelings might mean you have an anxiety disorder. Anxiety disorders are the most common group of mental health conditions in Australia. They affect 1 in 4 Australians at some stage in their life.

There are different types of anxiety disorder.

Generalised anxiety disorder

Generalised anxiety disorder (GAD) involves excessive, uncontrollable worry about everyday issues such as:

• health
• work
• finances

Social phobia or social anxiety disorder

Social anxiety disorder causes people to avoid social or performance situations for fear of being embarrassed or rejected.

Panic disorder

If you have panic disorder, you may experience regular panic attacks. These are sudden, intense, physical episodes of fear. You may also worry about having more attacks and avoid situations where panic attacks may happen.

Agoraphobia

If you have agoraphobia, you may avoid situations that aren't easy to leave, or where help may not be available. Agoraphobia is often associated with panic disorder.

Specific phobias

Specific phobias are fears that only apply to a particular situation. This might include a fear of:

• animals, such as dogs or snakes
• heights
• insects or spiders
• places
• people

For example, claustrophobia is a fear of enclosed or confined spaces.

Obsessive compulsive disorder (OCD)

OCD involves unwanted thoughts and impulses (obsessions), causing repetitive, routine behaviours as a way of coping with anxiety. For example, excessive hand washing or glove wearing due to fear of germs.

Trauma and stress related disorders

Trauma disorders include post-traumatic stress disorder (PTSD). PTSD is when feelings of fear do not fade, and may get worse, after experiencing a traumatic life event. It may involve:

• upsetting memories
• flashbacks and nightmares
• irritability
• difficulty sleeping

Anxiety may affect different people differently.

Anxiety may cause you to:

• feel like something very bad is about to happen
• feel like you're in danger
• avoid situations that cause anxiety

If you have an anxiety disorder, you may experience different symptoms. Each type of anxiety disorder has different specific symptoms.

One of the main symptoms of anxiety disorders is having difficulty managing your fears and worries. You may become overwhelmed by your anxious thoughts.

If you have an anxiety disorder you might excessively worry about the past, present or future. This can lead you to have trouble focussing your thoughts elsewhere. This can affect your everyday life.

What are the physical symptoms of anxiety?

Physical symptoms of anxiety may include:

• shortness of breath
• dizziness or feeling lightheaded
• a racing or pounding heart
• sweating or feeling hot
• a churning stomach or 'butterflies in the stomach'
• trembling
• a dry mouth

You may also experience:

• problems sleeping
• difficulty concentrating
• panic attacks

Anxiety is your body's natural and automatic response to a real or possible threat.

The causes of anxiety disorders are not well known. A range of factors are thought to contribute to anxiety symptoms and disorders.

This might include:

• ongoing stressful situations, such as work problems, unstable housing, family or relationship breakdown or grief
• abuse, such as physical, sexual, verbal or domestic abuse
• life-threatening events
• pregnancy (Opens in new tab) and childbirth for the pregnant person or their partner
• physical health issues, such as thyroid problems and other chronic (ongoing) conditions

Other factors can also increase your chance of anxiety, such as if you:

• have another mental health disorder
• have a family history of mental health conditions
• are experiencing substance use, particularly cannabis, amphetamines, alcohol and sedatives
• are withdrawing from drugs and alcohol

If your anxiety symptoms are affecting your everyday life, talk to your doctor or a mental healthcare professional. Getting professional help can support you in managing anxiety and reduce its effects on your life and wellbeing.

It might help you to write down your symptoms in the time leading up to your appointment. This may make it easier to explain to a doctor or mental health professional what you're going through.

If you need to talk to someone about your mental health, call Beyond Blue on 1300 22 4636.

Your doctor will ask you about your symptoms and how they affect your daily life. They may use a detailed questionnaire to do this. The more detailed your answers about what you're experiencing, the better.

You may be diagnosed with an anxiety disorder if your symptoms are affecting your ability to function and causing distress.

Your doctor may do other tests to rule out other health conditions.

Treatment options for anxiety disorders include:

• lifestyle changes
• psychological therapy
• medicines

Your doctor will talk with you about your treatment options and what may be best for your situation. They will consider:

• the type of anxiety disorder you have
• how severe your condition is
• your treatment preferences

People involved in your care might include:

• your doctor
• a psychiatrist or a psychologist
• a mental health nurse
• a counsellor

Treatment for anxiety can take time. Having a good support network can make the process easier.

Self-care at home

A healthy lifestyle can help you manage your anxiety disorder.

Make sure you exercise regularly. Physical activity can help to improve how you feel. If you have not exercised in a long time, check with your doctor about what is safe for you.

Cut down on caffeine, which can increase anxiety and alter sleep patterns in some people. Try to reduce:

• tea
• coffee
• cola
• energy drinks

Limit how much alcohol, cigarettes and drugs you use. You can call the Quitline (Opens in new tab) on 13 7848 or call the National Alcohol and Other Drug Hotline (Opens in new tab) on 1800 250 015 for confidential advice.

It is also important to make healthy eating choices and get enough sleep.

Some additional things you can do to help manage your anxiety include the following.

• Use relaxation techniques, such as mindfulness and meditation.
• Learn how to understand and respond better to your 'self-talk' or inner thought patterns — a mental health professional can help you do this.
• Tackle small tasks that you may have been avoiding, to help with a sense of accomplishment

You should also take time for yourself. Try activities and pastimes you have previously enjoyed, even if you don't feel like it to start with.

Using distraction techniques can help you to stay in the present moment and break anxious thought patterns. These might include counting backwards from 10 or naming 5 things you can see, hear or touch.

Breathing techniques can also help manage your physical symptoms. Controlled breathing exercises can reduce the risk of symptoms worsening into a panic attack. Slowly take breaths in and out.

You can find more anxiety management strategies on the Beyond Blue website (Opens in new tab).

Psychological therapy

Anxiety may be treated by using different therapies, including cognitive behaviour therapy (CBT). CBT is designed to change problematic thinking patterns.

Behaviour therapy is a part of CBT that includes 'desensitisation'. Desensitisation is a method of slowly exposing you to feared situations. This helps to reduce the anxiety that comes with them and to reduce avoidance.

Other types of therapy for anxiety may include interpersonal therapy and acceptance and commitment therapy.

Medicines for anxiety

Medicines such as antidepressants may be recommended for some people. Medicines can be used in combination with the strategies and treatments described above.

Online support tools

Online tools may be suitable if you have mild to moderate anxiety. There are a range of different programs available. You can read more about different programs at the bottom of this page. These programs might include peer support, or support from a mental health specialist. Remote programs may be available through:

• text or web chat
• phone
• email

These online therapies can be particularly helpful if you are living in a rural and remote area. Access to health professionals may be more difficult in these areas.

If left untreated, anxiety disorders can increase the chance of other anxiety disorders and mental health problems. This can include depression and suicidal thoughts.

If you, or someone you know, is in immediate danger of hurting themselves or others, call triple zero (000).

Anxiety is a normal experience.

If ongoing anxiety starts to interfere with your life, seeking help can help you manage your symptoms. This can help prevent your anxiety from developing into a more persistent anxiety disorder. Seeing your doctor is a good place to start.

For advice and to get connected to local mental health services, you can call Medicare Mental Health (Opens in new tab) on 1800 595 212. Check the operating times.

If you need support or information, you can

• call Lifeline on 13 11 14, available 24 hours a day
• visit the Beyond Blue (Opens in new tab) website
• visit the Black Dog Institute (Opens in new tab)

Beyond Blue (Opens in new tab) and Black Dog Institute (Opens in new tab) can also link you to support groups. These groups provide opportunities to talk with other people who have similar experiences.

If you are a new or expecting parent, you can find support, information and counselling through:

• the Perinatal Anxiety and Depression Australia (PANDA (Opens in new tab)) website
• the PANDA National Helpline (1300 726 306)
• The Centre of Perinatal Excellence (COPE (Opens in new tab)) website

Online support for anxiety is also available from:

• NewAccess (Opens in new tab) and forums (Opens in new tab) by Beyond Blue
• NextStep (Opens in new tab) by ReachOut
• myCompass (Opens in new tab) and other tools (Opens in new tab) by Black Dog Institute
• The BRAVE Program (Opens in new tab) — an interactive, online program for treating and preventing anxiety in children and teenagers
• e-couch (Opens in new tab)
• MindSpot Clinic (Opens in new tab)
• Moodgym (Opens in new tab)

For more support, you can also talk to your:

• family
• friends
• doctor

Learn more about talking to your doctor (GP) about mental health.

You can also call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.