We all feel worried from time-to-time, whether its ahead of a big exam or starting at a new school, there will be lots of times in life when those nerves kick in and we feel a bit anxious. But what if those feelings start to affect our day-to-day lives and we have feelings of anxiety that last?
Here some sixth form students talk about their experiences of anxiety and some of the techniques they use to help when they feel anxious.
Anxiety feels like this whole cloud.
Flight or fight mode kind of thing.
You have that little knot inside you that you can't sort of break.
You're trying to, like, breathe and get back to normal. But something's with you.
It's like it's pressing down on you. Do you know what I mean?
Anxiety is like a big part of everything right now. I feel like everybody is anxious about something.
It's in your mind and your body.
People can suffer from panic attacks or anxiety attacks.
I think from an outside perspective, it could just look silly or like you're putting it on.
I start thinking, oh, what if people say this about me? What if people laugh about what I've said?
Sweating. Headache. It's very physical for me.
You feel really warm or out of breath.
It'd give me a bad stomach and make me feel sick.
I feel like I'm gonna throw up or I have a dry mouth. More often than not my legs shake.
You just feel kind of trapped. Like, I think a lot of people say, like, I'm feeling anxious. It's kind of like a throwaway comment, but if you actually have anxiety, it's so much more than that.
I think anxiety is much more reoccurring.
Feeling anxious, it's more in the moment. But anxiety is a constant thing that just never leaves you.
A buildup of emotions and just a complete feeling of overwhelm.
I think anxiety is a sense of doubt in yourself. It's that voice in your head that doesn't let you do what you want to do.
Like severe butterflies, what do you get butterflies for nervousness? Is it? Yeah. Um, severe butterflies to the point where it's, like, actually unbearable.
Um, when I was in year nine, I had my first anxiety attack. Um, I was dealing with family issues. And on top of that, I had an argument with my friends. It feels like I'm entering a room where it's completely empty and you're suffocating in an airless room and all you see is just white. And you just hear this loud voice telling you you can't do it. You're being used. You're worthless. There's no point in you even trying.
Uh, when I was in year seven, the first time I had to do presentation for my class. It was awful. After I done it, I had to, like, run out of the classroom crying when I was doing it, looking at all the people there. And I was thinking, oh, my God, they're thinking about me doing this talk. It was just overwhelmingly bad. And that's when I realised that I was starting to feel anxious, because other people also weren't feeling the same way as me. Other people could deal with their emotions better in this situation.
So since it was my first time, I did not know how to calm myself down. But I had my best friend with me and she stayed with me for the entire three hours of my panic attack.
Sitting down and thinking about it definitely made my anxiety worse. Going for a walk, talking about it, listening to music in the morning.
Breathe some air just having not in your mind its reality and just to see like nature, some birds, some grass.
Sit at a window for about ten minutes. Just look outside.
I was taught to have like a breathing trick, so you'd inhale for three seconds and then you'd exhale for four. And then you'd carry it going, and you'd do it like, five times, and it'd calm you right down and it'd calm your mind down.
Yeah. Just relax. Yeah. At the end of the day, really. That that does really help.
Find someone to be your anchor. Maybe your best friend, your parents, your cousin.
Everybody feels like this at least at one point in their life. So you can talk to people and they will understand.
Don't worry. I mean, it's easier said than done, but don't worry about nothing. Whatever the outcome is.
Take a break. Breathe in. Breathe out and try again.
Students' experiences of what anxiety feels like
There are many symptoms of anxiety, and not everyone will experience the same feelings. We asked some students to tell us about the times they've been anxious and how that made them feel. One student, Iris, told us that, "a lot of people say 'I'm feeling anxious'. It's kind of like a throwaway comment, but if you actually have anxiety, it's so much more than that."
Iris says that anxiety is "A buildup of emotions, and just a complete feeling of overwhelm." Whilst Holly told us that it feels like "severe butterflies to the point where it's actually unbearable."
The NHS says that anxiety can cause many different symptoms. It might affect how you feel physically, mentally and how you behave. They say that you should speak to a GP if you're struggling to cope with anxiety, fear or panic.
If you want to learn more about when you should seek help for your mental health, with tips on how you can start the conversation if you want to talk to someone about your worries, then this guide has some helpful advice.
How to reduce anxiety
Anxiety can feel very overwhelming, but there are some things you can do to reduce the feelings of worry you have. Holly told us that going for a walk, talking about her worries, and listening to music in the morning helps her when she feels anxious. Whilst getting out in nature and listening to the birds singing whilst sitting on the grass helps Llinos deal with her worries.
The NHS recommends using breathing techniques when you feel anxious. George shared his breathing technique, which he says calms him down when he feels anxious. He told us "inhale for three seconds and then exhale for four. Then carry it going, and you'd do it five times, and it will calm you right down."
The NHS also recommends the following things to help reduce anxiety:
- Talk about your feelings with a friend, family member, or even a health professional or counsellor.
- Doing exercises like swimming, running, walking or yoga.
- Eating a healthy diet to keep your energy levels stable.
- Listening to free audio wellbeing guides.
Talking of wellbeing guides, Dr Radha spoke to Ami Charlize about ways to help you stop worrying when you feel anxious in our World of Wellbeing podcast.
If you need support
You should always tell someone about the things you’re worried about. You can tell a friend, parent, guardian, teacher, or another trusted adult. If you're struggling with your mental health, going to your GP can be a good place to start to find help. Your GP can let you know what support is available to you, suggest different types of treatment and offer regular check-ups to see how you’re doing.
If you’re in need of in-the-moment support you can contact Childline, where you can speak to a counsellor. Their lines are open 24 hours a day, 7 days a week.
There are more links to helpful organisations on the BBC Bitesize Action Line page for young people.
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