- try talking about your feelings to a friend, family member, health professional or counsellor. You could also contact Samaritans, call: 116 123 or email: email@example.com if you need someone to talk to
- use calming breathing exercises
- exercise – activities such as running, walking, swimming and yoga can help you relax
- find out how to get to sleep if you're struggling to sleep
- eat a healthy diet with regular meals to keep your energy levels stable
- consider peer support, where people use their experiences to help each other. Find out more about peer support on the Mind website
- listen to free mental wellbeing audio guides
- search and download relaxation and mindfulness apps or online community apps from the NHS apps library
- 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
Anxiety control training audio guide
In this 6-minute audio guide, Dr Chris Williams talks about how to relax and beat your anxieties, today and in the long term.
Further information and support
The mental health charity Mind offer more information on:
Your Mind Plan on the Every Mind Matters website sends personalised tips and advice to your email inbox.
Where to get NHS help for anxiety, fear and panic
Referring yourself for therapy
If you need more support, you can get free psychological therapies like cognitive behavioural therapy (CBT) on the NHS.
You can refer yourself directly to a psychological therapies service without a referral from a GP.
See a GP if:
- you're struggling to cope with anxiety, fear or panic
- things you're trying yourself are not helping
- you would prefer to get a referral from a GP
Ask for an urgent GP appointment or call 111 if:
- you need help urgently, but it's not an emergency