Anxiety: what is normal and when to get help

Feeling anxious before an exam, a performance or a big change is normal and can even help you focus. This lesson helps you tell everyday worry apart from anxiety that is getting in the way of your life, and shows you what to do about each. It is for understanding, not for diagnosing yourself or anyone else.

Normal anxiety

• The NHS says most people feel anxious sometimes, and that this does not mean you have an anxiety disorder.
• Anxiety is your body's alarm system. A bit of it before a test or interview can sharpen attention.
• Normal worry usually matches the situation, eases once the event has passed, and does not stop you living your life.

What anxiety can feel like

• In your body, NHS Every Mind Matters lists feeling shaky, dizzy or sweaty, headaches, stomach aches, a dry mouth, pins and needles, a heartbeat that feels stronger, faster or irregular, and shortness of breath.
• In your mind, you may find it hard to concentrate or decide things, or keep going over the past or the future.
• In your behaviour, you may start avoiding people or places that set it off, sleep badly, or feel restless, irritable or tearful.

When worry may be more than everyday anxiety

• The NHS describes generalised anxiety disorder as feeling very anxious about lots of different things, often, with worry that affects daily life and is hard to control.
• Signs it is time to talk to someone: the worry is there most days, it is stopping you going to school, seeing friends or sleeping, or you are avoiding more and more things.
• Only a qualified professional can diagnose a condition. Your job is simply to notice and to ask for help, not to label yourself.

Panic attacks

• The NHS describes a panic attack as a rush of intense mental and physical symptoms that can start suddenly, sometimes with no obvious trigger.
• The NHS says most panic attacks last between 5 and 20 minutes, and that although they are frightening, they are not dangerous.
• During one, the NHS suggests: stay where you are if you can, breathe slowly and deeply, remind yourself it will pass, and remember it is not life threatening.
• The NHS notes that symptoms like chest pain or breathlessness can also be signs of other conditions. If it is the first time, or you are unsure what is happening, get medical help: in the UAE call 998 for an ambulance.

Things that help

• Breathing: the NHS suggests breathing gently into your belly, in through your nose and out through your mouth, counting steadily from 1 to 5 in and 1 to 5 out, for at least 5 minutes.
• Worry time: Every Mind Matters suggests setting a fixed time each day to deal with worries, so they take up less of the rest of your day.
• Face things gradually: avoidance can make anxiety worse. The NHS suggests building up exposure to anxious situations step by step instead of avoiding them.
• Look after the basics: the NHS recommends regular exercise, enough sleep, regular balanced meals and less caffeine (including energy drinks and strong karak or coffee late in the day).
• Take a wider view: ask yourself what you would tell a friend in the same situation, then follow your own advice.

Getting help for anxiety

• Talk to someone you trust: a parent, relative, teacher or school counsellor.
• A doctor can help. The NHS says talking therapies, usually cognitive behavioural therapy (CBT), are typically suggested first, and treatment can take time to work.
• In the UAE, the 800-SAKINA line (Abu Dhabi, 24/7) supports people with anxiety, panic, stress or sleep problems, and Dubai's Itma'en line (800506) offers confidential wellbeing guidance.
• If anxiety ever comes with thoughts that you cannot keep yourself safe, treat it as an emergency (see the crisis lesson in this module).