Anxiety causes both mental symptoms (constant worry, feeling on edge) and physical symptoms (racing heart, fast breathing, tight chest, sweating, stomach upset). Grounding techniques like the 5-4-3-2-1 method and slow breathing can calm the body’s stress response within minutes. If anxiety is frequent or affects daily life, talking therapies and sometimes medication work well.
Common anxiety symptoms
Mental
- Constant worry, difficulty stopping
- Feeling restless or on edge
- Trouble concentrating
- Irritability
- Fear that something bad will happen
Physical
- Fast or pounding heartbeat
- Fast breathing, feeling short of breath
- Tight chest
- Sweating, trembling
- Nausea, stomach cramps
- Muscle tension, headaches
- Trouble sleeping
Chest pain, breathlessness or palpitations can also be signs of physical illness. If they’re new, severe or different from usual, seek medical help.
8 grounding techniques
- 5-4-3-2-1: name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste.
- Box breathing: breathe in for 4 counts, hold 4, out 4, hold 4. Repeat 4 times.
- Longer out-breath: breathe in for 4, out for 6 to 8. Slowing the exhale calms the nervous system.
- Feet on the floor: press your feet into the ground and notice the pressure.
- Cold water: splash cool water on your face or hold a cool drink.
- Name it: say “This is anxiety. It’s uncomfortable but it will pass.”
- Muscle relaxation: tense and release muscle groups from toes to head.
- Count backwards from 100 in sevens to redirect your mind.
Longer-term help
- Cognitive behavioural therapy (CBT), one of the most effective treatments
- Regular exercise
- Reducing caffeine and alcohol
- Good sleep routine
- Medication such as SSRIs, prescribed by a doctor when appropriate
- Self-help apps and courses based on CBT
When to get help
- Anxiety most days for several weeks
- Panic attacks
- Avoiding places or people because of fear
- Anxiety affecting work, studies or relationships
- Using alcohol or drugs to cope
- Thoughts of self-harm: seek help immediately
Frequently asked questions
How long does an anxiety attack last?
Panic attacks usually peak within 10 minutes and pass within 20 to 30 minutes.
Can anxiety be cured?
Many people recover fully or learn to manage it well with treatment.
Related reading: Panic attacks: nursing care · Signs of depression · Insomnia tips
Updated 5 November 2026. If you’re struggling, please reach out to a health professional or someone you trust.