Pretty much everyone can feel anxious from time to time. Maybe you’re worried about school work, about going somewhere new, or maybe you feel like your friends are acting differently around you.
Some people, however, experience anxiety more often – perhaps every day. It isn’t only there when they are waiting for an exam, or worried they’re going to be late to school.
Often anxiety can be scary and it can make you feel like you’re in danger when you’re not.
It’s important to remember that sometimes you might be feeling anxious to alert you to actual danger, and you should always seek help by calling, texting or finding someone you trust.
In this article we’ll be explaining the difference between feeling worried and having anxiety, what anxiety feels like, and how you can find support.
Thousands and thousands of years ago, as humans evolved, anxiety was what helped protect us from danger. Unfortunately though, in our modern world, it can sometimes get in the way.
We may feel intense anxiety in situations where it feels unhelpful. Or you may have a reaction that doesn’t fit with the situation.
This could be feeling anxious about something, like maybe a doctor’s appointment. Your body may start producing adrenaline, which then causes your heart to beat faster. You may then feel the urge to run away, which would not be too helpful!
For some people, feelings of anxiety may come and go without becoming a problem. But for other people it can have a big effect on the life they want to live.
Having anxiety can make you focus on everything that can go wrong, or think of the worst thing that could happen, and that can get in the way of you doing things you may enjoy.
Anxiety can feel different for everyone, so if someone experiences it differently to you, it doesn’t mean your feelings aren’t valid.
If you’re struggling with anxiety you might:
Most of us might feel anxious or worried over certain things that can also cause these reactions. So, don’t worry: if you’ve had a panic attack, or had any of these symptoms, it doesn’t mean you have anxiety.
Worry and anxiety are often confused with each other and it can sometimes be difficult to tell them apart.
The way people tend to describe the difference is that: feeling worried is mainly related to your thoughts, while having anxiety is related to thoughts, feelings, and how your body responds.
For example, if you’re going on holiday, you could be worried about getting to the airport on time.
Having anxiety though might include having those worried thoughts, but also having different emotions, and bodily responses such as a quick heart beat, and fast breathing.
Panic attacks can be different for everyone. They can also be very frightening and distressing, especially if you’re not sure what is happening to you.
During a panic attack you can get an intense rush of symptoms, that can be both physical (in the body) and mental (in the brain). They usually appear very quickly and can sometimes be for no reason.
Some of the symptoms can include:
Although panic attacks are really frightening, an attack will not usually cause you physical harm. Remember: They will always pass.
When you have a panic attack try:
Not to fight it – this can make the symptoms worse and last longer
Breathing slowly and deeply
Focus your mind away from the attack – you can often feel disconnected from everything while having an attack, so focusing on the things around you can help to calm you down. Use your fingers to count:
Just the act of counting on each finger can help ground you, and if you want to count more of each sense, you can.
You could also find an object around you and focus on the feel of it. This could be anything, from a favorite teddy to a specific fidget toy.
It’s all about finding what works for you!
If you’re struggling with anxiety, telling someone you trust can help ease the worry and mean that you don’t have to face it alone.
There are also other things that you can try to help you cope with day-to-day anxiety:
You can also make an appointment with your GP, if you feel like you need some extra help. To take part in counselling, or Cognitive Behavioural Therapy, you will need to get your parent or guardian’s permission.
If you’re struggling, you can always send a message to our wonderful team or join the chat queue during opening hours (Mon-Fri 12-10pm & Sat-Sun 6-10pm) You’ll need to sign in or register for free first).
The UK charity AnxietyUK can also offer support through helplines, email support, live chats and therapy services for people with anxiety disorders.
In this article’s accompanying podcast, Psychologist Dr Kerry, helps us understand what exactly anxiety is, why we might feel anxious, when anxiety is helpful vs. harmful, as well as easy techniques to use when we’re feeling overwhelmed.
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