Learn more about anxiety: introduction
Anxiety is a feeling of unease, such as worry or fear, that can be mild or severe.
Everyone has feelings of anxiety at some point in their life. For example, you may feel worried and anxious about sitting an exam, or having a medical test or job interview.
During times like these, feeling anxious can be perfectly normal.
But some people find it hard to control their worries. Their feelings of anxiety are more constant and can often affect their daily lives.
Anxiety is the main symptom of several conditions, including:
- panic disorder
- phobias, such as agoraphobia or claustrophobia
- post-traumatic stress disorder (PTSD)
- social anxiety disorder (social phobia)
The information in this section is about a specific condition called generalised anxiety disorder (GAD).
GAD is a long-term condition that causes you to feel anxious about a wide range of situations and issues, rather than 1 specific event.
People with GAD feel anxious most days and often struggle to remember the last time they felt relaxed.
As soon as 1 anxious thought is resolved, another may appear about a different issue.
Get advice about coronavirus and looking after your mental wellbeing:
- Every Mind Matters: how to look after your mental wellbeing while staying at home
- Mind: Coronavirus and your wellbeing
GAD can cause both psychological (mental) and physical symptoms.
These vary from person to person, but can include:
When to get help for anxiety
Although feelings of anxiety at certain times are completely normal, see a GP if anxiety is affecting your daily life or causing you distress.
Your GP will ask about your symptoms and your worries, fears and emotions to find out if you could have GAD.
What causes generalised anxiety disorder (GAD)?
The exact cause of GAD is not fully understood, although it's likely that a combination of several factors plays a role.
Research has suggested that these may include:
- overactivity in areas of the brain involved in emotions and behaviour
- an imbalance of the brain chemicals serotonin and noradrenaline, which are involved in the control and regulation of mood
- the genes you inherit from your parents – you're estimated to be 5 times more likely to develop GAD if you have a close relative with the condition
- having a history of stressful or traumatic experiences, such as domestic violence, child abuse or bullying
- having a painful long-term health condition, such as arthritis
- having a history of drug or alcohol misuse
But many people develop GAD for no apparent reason.
GAD is a common condition, estimated to affect up to 5% of the UK population.
Slightly more women are affected than men, and the condition is more common in people from the ages of 35 to 59.
GAD can have a significant effect on your daily life, but several different treatments are available that can ease your symptoms.
- psychological therapies – you can get psychological therapies like cognitive behavioural therapy (CBT) on the NHS; you do not need a referral from a GP and you can refer yourself for psychological therapies service in your area
- medicine – such as a type of antidepressant called selective serotonin reuptake inhibitors (SSRIs)
With treatment, many people are able to control their anxiety levels. But some treatments may need to be continued for a long time and there may be periods when your symptoms worsen.
There are also many things you can do yourself to help reduce your anxiety, such as:
Learn more about anxiety: symptoms
Generalised anxiety disorder (GAD) can affect you both physically and mentally.
How severe the symptoms are varies from person to person. Some people have only 1 or 2 symptoms, while others have many more.
You should see a GP if anxiety is affecting your daily life or is causing you distress.
Psychological symptoms of GAD
GAD can cause a change in your behaviour and the way you think and feel about things, resulting in symptoms such as:
- a sense of dread
- feeling constantly "on edge"
- difficulty concentrating
Your symptoms may cause you to withdraw from social contact (seeing your family and friends) to avoid feelings of worry and dread.
You may also find going to work difficult and stressful, and may take time off sick. These actions can make you worry even more about yourself and increase your lack of self-esteem.
Physical symptoms of GAD
GAD can also have a number of physical symptoms, including:
For example, if you have claustrophobia (fear of confined spaces), you know that being confined in a small space will trigger your anxiety.
But it may not always be clear what you're feeling anxious about. Not knowing what triggers your anxiety can intensify it and you may start to worry that there's no solution.
Learn more about anxiety: diagnosis
See your GP if anxiety is affecting your daily life or is causing you distress.
Generalised anxiety disorder (GAD) can be difficult to diagnose.
In some cases, it can also be difficult to distinguish from other mental health conditions, such as depression.
You may have GAD if:
- your worrying significantly affects your daily life, including your job and social life
- your worries are extremely stressful and upsetting
- you worry about all sorts of things and have a tendency to think the worst
- your worrying is uncontrollable
- you have felt worried nearly every day for at least 6 months
Talking to your GP about anxiety
Your GP may ask you questions about:
- any physical or psychological symptoms and how long you have had them for
- your worries, fears and emotions
- your personal life
You may find it difficult to talk about your feelings, emotions and personal life.
But it's important that your GP understands your symptoms and circumstances so the correct diagnosis can be made.
You're most likely to be diagnosed with GAD if you have had symptoms for 6 months or more.
Finding it difficult to manage your feelings of anxiety is also an indication that you may have the condition.
To help with the diagnosis, your GP may carry out a physical examination or blood tests to rule out other conditions that may be causing your symptoms, such as:
Learn more about anxiety: treatment
Generalised anxiety disorder (GAD) is a long-term condition, but a number of different treatments can help.
Psychological therapies for GAD
If you have been diagnosed with GAD, you'll usually be advised to try psychological treatment before you're prescribed medication.
You can get psychological therapies like cognitive behavioural therapy (CBT) and applied relaxation on the NHS.
You can refer yourself directly to an NHS psychological therapies service (IAPT) without a referral from a GP.
Or your GP can refer you if you prefer.
Your GP or psychological therapies service may suggest trying a guided self-help course to see if it can help you learn to cope with your anxiety.
This involves working through a CBT-based workbook or computer course in your own time with the support of a therapist.
Or you may be offered a group course where you and other people with similar problems meet with a therapist every week to learn ways to tackle your anxiety.
If these initial treatments don't help, you'll usually be offered either a more intensive psychological therapy or medication.
Cognitive behavioural therapy (CBT)
Cognitive behavioural therapy (CBT) is one of the most effective treatments for GAD.
Studies of different treatments for GAD have found the benefits of CBT may last longer than those of medication, but no single treatment works for everyone.
CBT helps you to question your negative or anxious thoughts and do things you'd usually avoid because they make you anxious.
It usually involves meeting with a specially trained and accredited therapist for a 1-hour session every week for 3 to 4 months.
Applied relaxation focuses on relaxing your muscles in a particular way during situations that usually cause anxiety.
The technique needs to be taught by a trained therapist, but generally involves:
- learning how to relax your muscles
- learning how to relax your muscles quickly and in response to a trigger, such as the word "relax"
- practising relaxing your muscles in situations that make you anxious
As with CBT, applied relaxation therapy will usually mean meeting with a therapist for a 1-hour session every week for 3 to 4 months.
If the psychological treatments above haven't helped or you'd prefer not to try them, you'll usually be offered medication.
Your GP can prescribe a variety of different types of medication to treat GAD.
Some medication is designed to be taken on a short-term basis, while other medicines are prescribed for longer periods.
Depending on your symptoms, you may need medicine to treat your physical symptoms, as well as your psychological ones.
If you're considering taking medication for GAD, your GP should discuss the different options with you in detail before you start a course of treatment, including:
- the different types of medication
- length of treatment
- side effects and possible interactions with other medicines
You should also have regular appointments with your doctor to assess your progress when you're taking medication for GAD.
These will usually take place every 2 to 4 weeks for the first 3 months, then every 3 months after that.
Tell your GP if you think you may be experiencing side effects from your medication. They may be able to adjust your dose or prescribe an alternative medication.
The main medications you may be offered to treat GAD are described below.
Selective serotonin reuptake inhibitors (SSRIs)
This type of medication works by increasing the level of a chemical called serotonin in your brain.
Examples of SSRIs you may be prescribed include:
SSRIs can be taken on a long-term basis but, as with all antidepressants, they can take several weeks to start working.
You'll usually be started on a low dose, which is gradually increased as your body adjusts to the medicine.
Common side effects of SSRIs include:
- feeling agitated
- feeling or being sick
- diarrhoea or constipation
- loss of appetite and weight loss
- blurred vision
- dry mouth
- excessive sweating
- problems sleeping (insomnia) or drowsiness
- low sex drive
- difficulty achieving orgasm during sex or masturbation
- in men, difficulty obtaining or maintaining an erection (erectile dysfunction)
These side effects should improve over time, although some – such as sexual problems – can persist.
If your medication isn't helping after about 2 months of treatment or it's causing unpleasant side effects, your GP may prescribe an alternative SSRI.
When you and your GP decide it's appropriate for you to stop taking your medication, you'll normally have your dose slowly reduced over the course of a few weeks to reduce the risk of withdrawal effects.
Never stop taking your medication unless your GP specifically advises you to.
Serotonin and noradrenaline reuptake inhibitors (SNRIs)
If SSRIs don't help ease your anxiety, you may be prescribed a different type of antidepressant known as a serotonin and noradrenaline reuptake inhibitor (SNRI).
This type of medicine increases the amount of serotonin and noradrenaline in your brain.
Examples of SNRIs you may be prescribed include:
Common side effects of SNRIs include:
- feeling sick
- dry mouth
SNRIs can also increase your blood pressure, so your blood pressure will be monitored regularly during treatment.
As with SSRIs, some of the side effects (such as feeling sick, an upset stomach, problems sleeping and feeling agitated or more anxious) are more common in the first 1 or 2 weeks of treatment, but these usually settle as your body adjusts to the medication.
If SSRIs and SNRIs aren't suitable for you, you may be offered pregabalin.
This is a medication known as an anticonvulsant, which is used to treat conditions such as epilepsy, but it's also been found to be beneficial in treating anxiety.
Side effects of pregabalin can include:
- increased appetite and weight gain
- blurred vision
- dry mouth
Pregabalin is less likely to cause nausea or a low sex drive than SSRIs or SNRIs.
Benzodiazepines are a type of sedative that may sometimes be used as a short-term treatment during a particularly severe period of anxiety.
This is because they help ease the symptoms within 30 to 90 minutes of taking the medication.
If you're prescribed a benzodiazepine, it'll usually be diazepam.
Although benzodiazepines are very effective in treating the symptoms of anxiety, they can't be used for long periods.
This is because they can become addictive if used for longer than 4 weeks. Benzodiazepines also start to lose their effectiveness after this time.
For these reasons, you won't usually be prescribed benzodiazepines for any longer than 2 to 4 weeks at a time.
Side effects of benzodiazepines can include:
- difficulty concentrating
- an uncontrollable shake or tremble in part of the body (tremor)
- low sex drive
As drowsiness is a particularly common side effect of benzodiazepines, your ability to drive or operate machinery may be affected by taking this medication.
You should avoid these activities during treatment.
You should also never drink alcohol or use opiate drugs when taking benzodiazepine as doing so can be dangerous.
Referral to a specialist
If you have tried the treatments mentioned above and have significant symptoms of GAD, you may want to discuss with your GP whether you should be referred to a mental health specialist.
A referral will work differently in different areas of the UK, but you'll usually be referred to your community mental health team.
These teams include a range of specialists, including:
- psychiatric nurses
- clinical psychologists
- occupational therapists
- social workers
An appropriate mental health specialist from your local team will carry out an overall reassessment of your condition.
They'll ask you about your previous treatment and how effective you found it.
They may also ask about things in your life that may be affecting your condition, or how much support you get from family and friends.
Your specialist will then be able to devise a treatment plan for you, which will aim to treat your symptoms.
As part of this plan, you may be offered a treatment you haven't tried before, which might be one of the psychological treatments or medications mentioned above.
Alternatively, you may be offered a combination of a psychological treatment with a medication, or a combination of 2 different medications.
Learn more about anxiety: self-help
If you have generalised anxiety disorder (GAD), there are many ways to help ease the symptoms of anxiety yourself.
Try a book or online course
There are lots of books and courses that can help you learn to cope with your anxiety.
The National Institute for Health and Care Excellence (NICE) only recommends trying treatments based on cognitive behavioural therapy (CBT).
CBT is a type of psychological treatment that can help you manage your anxiety by changing negative or unhelpful thoughts and behaviour.
Regular exercise, particularly aerobic exercise, may help you combat stress and release tension.
It also encourages your brain to release serotonin, which can improve your mood.
Examples of good aerobic exercises include:
- walking fast or jogging
- football or rugby
You should aim to do at least 150 minutes of moderate-intensity exercise a week.
Moderate-intensity exercise should raise your heart rate and make you breathe faster.
Read more information and advice about:
Learn to relax
As well as regular exercise, learning how to relax is important.
You can also try listening to this 6 minute anxiety control training audio guide.
Drinking too much caffeine can make you more anxious than normal. This is because caffeine can disrupt your sleep and also speed up your heartbeat.
If you're tired, you're less likely to be able to control your anxious feelings.
Avoiding drinks containing caffeine, such as coffee, tea, fizzy drinks and energy drinks, may help reduce your anxiety levels.
Avoid smoking and drinking
Smoking and alcohol have been shown to make anxiety worse. Only drinking alcohol in moderation or stopping smoking may help reduce your anxiety.
To reduce the risk of harming your health:
- men and women are advised not to regularly drink more than 14 units a week
- spread your drinking over 3 days or more if you drink as much as 14 units a week
Fourteen units is equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine.
Contact support groups
Support groups can give you advice on how to manage your anxiety.
They're also a good way to meet other people with similar experiences.
Examples of support groups you may find useful include:
Support groups can often arrange face-to-face meetings, where you can talk about your difficulties and problems with other people.
Many support groups also provide support and guidance over the phone or in writing.
Ask your GP about local support groups for anxiety in your area, or search online for mental health information and support services near you.