Exercise requires some concentration, which can take your mind off your fear and anxiety. Keep a record of when it happens and what happens. Try to learn more about your fear or anxiety. ![]() This can be an effective way of addressing the underlying beliefs that are behind your anxiety. You could carry a list of things that help when you are likely to become frightened or anxious. You can try setting yourself small, achievable goals for facing your fears. Keep an anxiety diary or thought record to note when and what happens. Exposing yourself to your fears can be an effective way of overcoming this anxiety. Anxiety problems tend to increase if you get into this pattern. You won’t be able to test out whether the situation is always as bad as you expect, so you miss the chance to work out how to manage your fears and reduce your anxiety. If you always avoid situations that scare you, you might stop doing things you want or need to do. The same is true if a phobia is causing problems in your daily life or if you are experiencing panic attacks. If you feel anxious all the time for several weeks, or if it feels like your fears are taking over your life, then it’s a good idea to ask your doctor for help or try one of the websites or numbers listed at the back of this booklet. It is only when it is severe and long-lasting that doctors class it as a mental health problem. The thought of coming into contact with the cause of the phobia makes you anxious or panicky.įear and anxiety can affect all of us now and then. People with phobias have an overwhelming need to avoid contact with the specific cause of the anxiety or fear. See the ‘Support and information’ section at the end of this booklet if you want help with panic attacks.Ī phobia is an extreme fear of a particular animal, thing, place or situation. With anxiety, in the longer term, you may have some of the above symptoms as well as a more nagging sense of fear, and you may get irritable, have trouble sleeping, develop headaches, or have trouble getting on with work and planning for the future you might have problems having sex and might lose self-confidence.Ī panic attack is when you feel overwhelmed by the physical and mental feelings of fear – the signs listed under ‘What do fear and anxiety feel like?’ People with panic attacks say that they find it hard to breathe, and they may worry that they’re having a heart attack or will lose control of their body. ![]()
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