Feeling really stressed, anxious or worried?
Worry is a normal part of life. In many cases it can keep us safe and in check. For example, if we weren’t worried about passing an exam, we may choose not to do any work or revision, and we may then fail that exam… Not ideal. Or if we’re crossing the road, we have to have some worry about being hit by a car in order for us to check the road’s clear before we cross. This kind of worry is useful and normal.
Sometimes though, worrying can become too much. We might worry all the time or not be able to stop ourselves from getting worked up about our worries. It can also turn into anxiety and can have physical symptoms.
That’s when you might need help.
So what does anxiety feel like? +
When we worry we can experience physical and mental symptoms. This is called anxiety. We may experience:
- Heart beating faster
- Feeling sick
- Uncomfortable feelings in your stomach
- Dizziness
- Feeling like we need to go to the toilet
- Dry mouth
- Changes to our breathing
- Getting hot, cold, sweaty or clammy
- Feeling spaced out or a fuzzy heart
Having these symptoms can feel scary and can sometimes lead to a panic attack. Although this is not a nice experience, it is perfectly normal. In fact, it can sometimes be helpful. Back in the days of cavemen, they had to go out hunting for food such as rabbits. If they encountered a bear, for example, the brain would recognise the bear as a danger and send messages to parts of the body to prepare it for either fighting or running away, a process known as ‘fight or flight’. For example, a racing heart produces adrenaline to enable extra strength and speed. This is also useful for athletes as feeling nervous can improve speed and performance. But generally speaking, ‘fight or flight’ isn’t useful in our daily lives.
Where can I find help? +
If you are experiencing panic attacks, head to our dedicated panic and panic attacks page where you can learn what they are and how to overcome them.
If you’ve been feeling anxious too often, or for too long, and it’s starting to affect how you feel, it’s a good idea to talk to someone you trust – whether a teacher, parent, carer or your best friend. Or you can talk to Childline on 0800 1111. The most important thing to remember is you’re not alone and you can find support.
Videos about panic +
I’m having a panic attack RIGHT NOW, ft. Dr Aaron Black (this is a good one to watch while you are actually experiencing panic)
Tips on managing worry and anxiety +
The key is to recognise ‘fake’ thoughts. Fake thoughts ‘lie’ about a situation or make things worse than they actually are. For example, you may think if you get an answer wrong in class, everyone will laugh, think you are stupid and no-one will want to speak to you. The reality is that mistakes are fine and we all make them.
It’s important to remember that feelings of anxiety and panic are not life-threatening and don’t last very long. Next time you feel like this, it’s useful to acknowledge that the feeling will pass. Relaxation and breathing techniques can be really helpful. One technique is called ‘grounding’. This involves moving the focus from your body to your surroundings. With ‘rainbow thinking’ (one form of grounding), you look around for items that match the colours of the rainbow, e.g. a red book a yellow jumper. It helps to break the anxious thought pattern.
Getting help from others +
If your worrying is getting out of control and stopping you from doing things you need or want to do, such as going to school or seeing friends, it’s a good idea to seek help.
Cognitive Behavioural Therapy (CBT) is a great way to reduce anxiety. You can access CBT via self-help books, trusted websites (see below) or by meeting with a therapist trained in CBT.
If you are interested in speaking to a trained therapist, our counselling and therapeutic interventions services pages can help you find someone. Swansea services can be found here and Neath and Port Talbot services here. If you’re unsure about the level of help you may need, ask a parent, carer or a member of staff at school for advice.
Are you a parent or carer worried about an anxious child or young person? +
It can be hard to watch your child struggle with anxiety and difficult to know how to best support them. Take a look on the page below to help you learn more about anxiety in young people and children. There are also links to free apps you can download and look through with your child or young person or online courses for parents and carers on the page. The parents and carers section of the site also features many free on-demand webinars from trusted sources on anxiety and include tips and tools to help you.
Things you might find useful
ChildLine
Information about stress and anxiety, including symptoms, managing anxiety and panic attacks.
Clear Fear App
Want to overcome anxiety?
Clear Fear is an app funded by teenage mental health charity stem4 to help manage the symptoms of anxiety.
Developed by Clinical Psychologist Dr. Nihara Krause MBE, in collaboration with young people it can help you to learn to reduce the physical symptoms caused by anxiety.
Track your progress and notice change by personalising the app.
SilverCloud (NHS Wales) free courses
Free, online Cognitive Behavioural Therapy (CBT) programmes are available through SilverCloud for young people aged 16 – 18 experiencing low mood, anxiety, or both.
The self-guided courses can be accessed anytime and include additional support from a trained supporter.
Parents and carers can also access free online programmes to help them support their child’s mental health and wellbeing. Click on the button below to get started or find out more:
Insight Timer App
Use this free app to access relaxing stories, positive affirmations, visualisations, breathing, meditation and mindfulness exercises for children and teens. Inclusive content covers topics such as reducing stress and anxiety, self-compassion, improving sleep, focus, navigating sadness, change, and ADHD.
Parents and carers can also find talks on a range of mental health and wellbeing topics.
Smiling Mind App
Practice daily meditation and mindfulness exercises from any device using this free mental health and wellbeing app from Smiling Mind. Designed by psychologists with kids’ needs in mind, the app is home to 16 child-focussed collections and over 190 sessions to explore.
Children’s content in the app is perfect for kids aged 5-12 and covers a range of mental health and wellbeing topics to help calm young minds, work through big emotions, prepare for sleep and learn to build skills to navigate life’s ups and downs.
Let’s talk about anxiety animation
Short film produced by Anna Freud, helping you understand your panic/anxiety triggers and offering you top tips on how to manage your triggers and feelings.
Kids Young People’s Hub: Anxiety and SEND
Produced by young people, these short films feature an NHS specialist in Learning Disability & Autism and mental health, who has worked supporting young people with Special Educational Needs and Disabilities (SEND), better known in Wales as Additional Learning Needs (ALN).
The short films offer answers to a range of questions posed by young people around understanding anxiety and how young people with additional learning needs can learn to cope with anxiety.
BBC Bitesize: Exam stress
Top tips and videos to help you de-stress, plus practical advice to help you revise and prepare.