Anxiety and panic attacks

Explains anxiety and panic attacks, including possible causes and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family.

Coronavirus (Covid-19) is impacting all our lives, and we know that the usual advice might not quite apply. Some ideas for looking after yourself may feel unrealistic right now. And some treatment and support options will be harder to access, or may be unavailable for a while. But we hope that you can still find information here that helps you understand what you're going through, and find a path forward.

You can also find lots of resources in our coronavirus information hub. And our page of coronavirus useful contacts can direct you to more support.

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What is anxiety?

Anxiety is what we feel when we are worried, tense or afraid – particularly about things that are about to happen, or which we think could happen in the future. Anxiety is a natural human response when we perceive that we are under threat. It can be experienced through our thoughts, feelings and physical sensations.

"For me, anxiety feels as if everyone in the world is waiting for me to trip up, so that they can laugh at me. It makes me feel nervous and unsure whether the next step I take is the best way forward."

Most people feel anxious at times. It's particularly common to experience some anxiety while coping with stressful events or changes, especially if they could have a big impact on your life. (See our pages on managing stress for more information about stress.)

What is the 'fight, flight or freeze' response?

Like all animals, human beings have evolved ways to help us protect ourselves from danger. When we feel under threat our bodies react by releasing certain hormones, such as adrenaline and cortisol. These hormones:

make us feel more alert, so we can act faster
make our hearts beat faster, quickly sending blood to where it's needed most.

After we feel the threat has passed, our bodies release other hormones to help our muscles relax. This can sometimes cause us to shake.

This is commonly called the ‘fight, flight or freeze’ response – it’s something that happens automatically in our bodies, and we have no control over it.

"Going out of the house is a challenge because I [have a] fear of panicking and feel that I'm being watched or judged. It's just horrible. I want to get help but I'm afraid of being judged."

When is anxiety a mental health problem?

Anxiety can become a mental health problem if it impacts on your ability to live your life as fully as you want to. For example, it may be a problem for you if:

your feelings of anxiety are very strong or last for a long time
your fears or worries are out of proportion to the situation
you avoid situations that might cause you to feel anxious
your worries feel very distressing or are hard to control
you regularly experience symptoms of anxiety, which could include panic attacks
you find it hard to go about your everyday life or do things you enjoy.

If your symptoms fit a particular set of medical criteria then you might be diagnosed with a particular anxiety disorder. But it's also possible to experience problems with anxiety without having a specific diagnosis. Our pages on self-care and treatment for anxiety problems offer suggestions for help and support.

What do anxiety problems feel like?

Watch Lewis, Polly, Faisal, Shelley and Brian talk about what living with anxiety problems feels like for them, and what helps them cope:

Gus' story

Heart FM DJ Matt Wilkinson talks to Gus Marshall about his experience of anxiety and panic attacks.

Read the transcript of the podcast here. Find out more about our podcasts or subscribe to our podcast on iTunes or Audioboom.

"You know that feeling when you’re rocking on the back legs of your chair and suddenly for just a split second you think you’re about to fall; that feeling in your chest? Imagine that split second feeling being frozen in time and lodged in your chest for minutes/hours/days, and imagine with it that sense of impending doom and dread sticking around too, but sometimes you don’t even know why."