Anxiety is one of the most common reasons people reach out for support, and one of the most treatable. Here's what it can feel like, what can help right now, and how to know when it's time to talk to someone.
Anxiety is your body's alarm system going off, sometimes without any clear danger in sight. It's exhausting, uncomfortable and very real, but it is not dangerous in itself, and it responds well to the right support.
Anxiety is your body trying to protect you, an alarm system doing its job a little too well. Alarms can be reset.
None of these are cures. They're steadying practices that help while you find your feet.
Try breathing in for four counts and out for six, for a few minutes. A long, slow exhale is one of the fastest signals to your nervous system that you're safe.
Name five things you can see, four you can feel, three you can hear, two you can smell, one you can taste. It pulls your mind out of the spiral and into the room.
A brisk ten-minute walk helps burn off the adrenaline that anxiety pumps into your system. It's one of the most reliable short-term relievers we know of.
Try saying to yourself: "This is anxiety. It's uncomfortable, but it isn't dangerous, and it always passes." Labelling the feeling reduces its grip.
Caffeine, energy drinks and late-night scrolling all feed anxiety. You don't have to quit everything. Just notice what winds yours up.
Anxiety grows in silence. Telling one trusted person what's been going on almost always makes it feel smaller.
Everyone feels anxious sometimes. It's worth talking to a professional when anxiety shows up most days for weeks, when you're avoiding more and more of your life, when it's interfering with work, study, relationships or sleep, or when you're having panic attacks.
Therapy for anxiety is one of the best-researched areas in mental health care, and approaches like CBT have helped millions of people. You can read about how they work on our Types of Therapy page.
There's no pressure either way. Support will still be here whenever you're ready.
We'll take you to the Pre-Emptive Healthcare clinicians who work with anxiety and stress, where you can book directly.
Meet the clinicians Not yetTake your time. Continue with Types of Therapy. Learning at your own pace counts too.
Keep learning The Medicare PathYour GP can create a Mental Health Treatment Plan, giving you Medicare rebates for psychology sessions. Our step-by-step guide walks you through exactly how it works.
See the stepsIf you or someone you know is in immediate danger, call 000. For free, confidential support any time: