Everyday health
Stress and anxiety: practical coping and when to seek help
The difference between everyday stress and an anxiety disorder, practical techniques that calm the stress response, effective treatments, and crisis support.
Key takeaways
- Stress is a normal response; anxiety becomes a disorder when it is persistent and gets in the way of life.
- Slow breathing, movement, sleep and connection reliably reduce stress.
- Talking therapies such as CBT, and sometimes medicines, are effective treatments.
If you are thinking about harming yourself or feel unable to stay safe, get help now. Call your local emergency number. In the US and Canada, call or text 988. In the UK and Ireland, call Samaritans on 116 123. In India, call Tele-MANAS on 14416. In Australia, call Lifeline on 13 11 14. Elsewhere, find a helpline at findahelpline.com.
Stress is the body’s response to pressure. In short bursts it can sharpen focus. When it becomes constant, it affects sleep, mood, concentration, digestion and physical health. Anxiety disorders — the most common mental-health conditions worldwide — involve worry or fear that is persistent, out of proportion and hard to control.
Common signs
- Feeling on edge, restless or irritable
- Racing thoughts and constant worry
- Trouble sleeping or concentrating
- A fast heartbeat, tight chest, sweating, shaking or stomach upset
- Avoiding situations that trigger worry
- Sudden waves of intense fear with physical symptoms (panic attacks)
Physical symptoms such as chest pain or breathlessness should be checked by a clinician, especially the first time — do not assume they are “just anxiety”.
Practical techniques
- Slow breathing. Breathe in through your nose for about 4 seconds and out for about 6, for a few minutes. A longer out-breath calms the stress response. Try the guided exercise in our video library.
- Move your body. Regular activity, even a 10-minute walk, reduces anxiety.
- Protect your sleep. See our guide to sleeping better.
- Limit caffeine and alcohol, both of which can worsen anxiety.
- Name it and schedule it. Write worries down and set a short “worry time” each day rather than carrying them all day.
- Stay connected. Talk to someone you trust; isolation makes anxiety worse.
- Ground yourself. Notice five things you can see, four you can touch, three you can hear, two you can smell and one you can taste.
When to seek help
Talk to a clinician if anxiety lasts for weeks, affects work, study or relationships, causes panic attacks, leads you to avoid things, or if you are using alcohol or other substances to cope.
Effective treatments
- Cognitive behavioural therapy (CBT) and related talking therapies teach skills to manage anxious thoughts and behaviours. They are available in person, by video and through some guided digital programs.
- Medicines such as certain antidepressants can help, often alongside therapy.
- Your primary care clinician can assess you, start treatment and refer you to a psychologist, therapist or psychiatrist.
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Sources and further reading
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