🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 10 (from laksa081)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa010.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www2.hse.ie/conditions/anxiety-tips-and-self-help/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www2.hse.ie/conditions/anxiety-tips-and-self-help/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www2.hse.ie\/conditions\/anxiety-tips-and-self-help\/","crawl_time":1775622443,"first_indexed_time":1664923921,"http_code":200,"src_unparsed":"ie,hse!www2,\/conditions\/anxiety-tips-and-self-help\/ s443","src_root_hash":"5514331230062789010","history_drop_reason":null,"meta_title":"Anxiety: signs, causes, tips and self-help","meta_descriptions":["Anxiety is a common feeling that everyone experiences at some stage. It can be a normal emotional response to many stressful situations. Find tips to help with anxiety"],"attrs_boilerpipe_text":"Anxiety is a feeling of worry or fear that everyone experiences at times.\nThis guide is for adults who have feelings of anxiety.\nWe have separate anxiety guides:\non helping a child or young person\nfor young people\ngeneralised anxiety disorder\nYou can feel anxious or worried when you are concerned about something you are going through or that is about to happen. For example, a test, speaking in public, a job interview or a social occasion.\nFeelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe.\nBut anxiety can sometimes build up over time and be difficult to manage.\nOur tips to help with anxiety can help you manage and reduce feelings of anxiety.\nTips to help with anxiety\nSigns of anxiety\nAnxiety affects different people in different ways.\nAnxiety can affect how you think, feel and behave, including:\nbeing on edge, restless or irritable\nfeeling a sense of dread\ndifficulty concentrating or making decisions\nrepeatedly checking things or seeking assurance from others\navoiding situations or putting off doing things you are worried about\nan increase or decrease in your appetite or craving junk food\nloss of interest in sex\nPhysical signs of anxiety can include:\ndizziness\nsweating\nshortness of breath\ntrembling\nheadaches\ntummy aches or diarrhoea\ntiredness\nsleep problems\nnightmares\nteeth-grinding or jaw clenching\na strong, fast or irregular heartbeat\npins and needles\na dry mouth\nmuscle tension, or neck and shoulder pain\na flare-up of another health problem, for example, dermatitis or asthma\nSigns of anxiety can be mistaken for a physical illness. Talk to your GP if you are concerned about any of these signs.\nIf your anxiety has been going on for a while or getting worse, you may need to\ntalk to someone else\n.\nCheck for other types of anxiety\nYou may have a specific type of anxiety if you have any of these symptoms:\nhave panic attacks often\nfind it hard to control your worry\nget very anxious about everyday situations at school or at home\navoid meeting new people\nhave unwanted thoughts and urges (obsessions)\nhave the need to repeat things (compulsions)\nhave bad memories, flashbacks or nightmares that cause significant distress\nhave a fear you can’t deal with of an object, place, situation, feeling, animal\nworry about your body, or a fear that you may be unwell or have a serious illness\nWe have separate guides on:\nsocial anxiety\npanic attacks\npanic disorder\nphobias\nagoraphobia\ngeneralised anxiety disorder\nhealth anxiety\nCauses of anxiety\nAnxiety can be an understandable response to a stressful event in your life, for example:\na family or relationship problem\na bereavement\nan illness\na work situation\nmoney worries\nexam stress\nsocial isolation\nsocial media\nWhat causes anxiety in one person may not create the same feeling in someone else.\nSometimes it can be difficult to know what is making you anxious. This can be upsetting or stressful. If you learn to recognise what is making you anxious, it can help you deal with the uncertainty.\nAnxiety can also be part of stress.\nTips to help with anxiety\nThere are many things you can try to help you learn how to manage feelings of anxiety.\nKeep notes\nHow to rate your anxiety\nEvery day, for at least 2 weeks, make a note of how you are feeling at different times of the day.\nRate your anxiety on a scale of 1 to 10 and take note of:\nwhere you were\nwho you were with\nwhat you were doing\nwhat you were thinking\nThis will help you see what situations are most likely to make you anxious. Think of anything you might be able to do to make these situations easier.\nMake a plan\nWhat to list in your plan\nMake a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan.\nInclude in your plan:\nwhat you can do about it\nhow you can do it\nwhen you will do it\nIf there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears.\nIf the anxiety returns, remind yourself that you have either taken action or have a plan in place.\nIf you don't stick to your plan, don't be too disappointed. Focus on small achievements.\nManage your screen time\nManage your screen time\nScreen time is the time you spend looking at a device such as a phone, tablet, computer, games console or TV.\nScreen time can take up time that could be spent outdoors, socialising or being physically active. It can cause stress, through bullying or negativity through social media.\nTo help manage your screen time:\nmake your bedroom a screen-free zone\nturn off or reduce notifications on your phone\navoid using screen time when you’re bored or stressed\navoid screen time during meals or when you are with family or friends\nswap screen time for healthier activities\nspend less time on social media\nWorry time\nSet a time for worrying\nIf your worry is overwhelming, set aside an amount of ‘worry time’ to go through your worries each day.\nTry 15 to 30 minutes each day to start with. When the time is up, focus your thoughts on other things until the next day.\nNegative thoughts and what to do\nChallenge unhelpful thoughts\nNegative thoughts can make anxiety worse. They can lead to unhelpful feelings and actions.\nDo not accept a negative thought as a fact, challenge it.\nAsk yourself:\nwhat is the evidence for this negative thought?\nwhat is the evidence against it?\nare there other ways you can look at this situation?\nif you were to be positive about the situation, how would you view it?\nTry to change a negative thought for a more helpful one. Sometimes you will be able to, but it is OK if you cannot.\nChange your thinking and improve your mental health\nTalk about your feelings\nIt helps to talk\nIf you feel anxious, it can help to talk to a friend or family member about how you feel.\nTelling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling anxious and to get help with how to manage it.\nHow to talk to someone about what's troubling you\nBreathing\nBreathing exercises\nBreathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress.\nRelaxation tips and breathing exercises\nBeing mindful\nMindfulness\nMindfulness teaches you to become aware of the present moment. This helps you enjoy things more.\nYou can learn to not react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations.\nMindfulness can be an easy activity you can fit into your day.\nHow to practice mindfulness\nSleeping\nSleep well\nAnxiety can make you feel more tired than usual. It can also make it more difficult to get or stay asleep.\nSleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems.\nMost people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different.\nTips for better sleep\nEating well\nHealthy eating\nWhat you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health.\nHealthier food choices can improve your mental and physical health.\nHealthy eating tips to improve mental health\nBeing active\nPhysical activity\nPhysical activity can help you sleep, relax and feel better. It can help reduce stress and burn off anxious energy. It can also be a good way to meet people and get more involved in your community.\nAny activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day.\nPhysical activity and your mental health\nAvoiding alcohol\nAlcohol and anxiety\nAlcohol affects your mental health and can make anxiety worse in the long-term. Some people call the effects of alcohol the next day '\nthe fear\n'. This is when you feel you have done yourself some lasting damage after a night of drinking.\nUsing alcohol to cope with difficult feelings can create long-term problems, including addiction.\nCutting back on alcohol can make you feel better physically and mentally.\nWays to cut down drinking to improve your mental health\nSelf-help resources for anxiety\nThere are apps you can use and courses you can do that may help your anxiety.\nClear Fear app\nA free app that can help you manage the symptoms of anxiety.\nGet Clear Fear from the App Store - apple.com\nGet Clear Fear from Google Play - google.com\nHeadspace app\nAn app that teaches meditation and mindfulness skills.\nGet Headspace from the App Store - apple.com\nGet Headspace from Google Play - google.com\nMinding your Wellbeing Programme videos\nFive videos that help you learn more about mindfulness, gratitude, self-care and resilience.\nWatch the Minding Your Wellbeing Programme videos\nBalancing Stress programme\nEveryone feels stressed sometimes. Balancing Stress is a free programme of 6 videos can help you understand and manage stress.\nYou will learn practical ways to deal with stress, worry, anxiety, low mood and relationship difficulties.\nBalancing Stress\nWhen to talk to someone else\nIf you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone.\nYou could talk to your GP or someone at an organisation that provides mental health services.\nOrganisations that provide mental health services\nYour GP will listen to you and may:\nhelp find the cause of your anxiety\ngive advice\nrefer you for\nSilverCloud - a guided digital CBT service\nprescribe medicine\ntell you what treatment might help\ntell you ways to get free to low cost talk therapy\nrefer you to Counselling in Primary Care if you have a medical card\nText About It\nFree 24-hour chat service. It provides everything from a calming chat to immediate support for people going through a mental health or emotional crisis.\nServices and contact details\nServices:\nchat\nContact\nFreetext: HELLO to 50808\nAny time\nWebsite:\ntextaboutit.ie\nSamaritans\nSamaritans services are available 24 hours a day, for confidential, non-judgemental support.\nWorried about someone else\nIf you notice someone is struggling with their mental health, this can be worrying. You may not know what to do.\nHow to help someone having mental health difficulties\nNon-urgent advice:\nTalk to a GP or mental health professional if:\nyou are finding it hard to cope\nanxiety is having a negative affect on your day-to-day life\nyour anxiety has been going on for a while or getting worse\nAsk for an urgent appointment if you are in crisis.\nFind a GP\nFind a GP out of hours\nUrgent advice:\nPhone 112 or 999 or go to your nearest emergency department if:\nyou or someone you know is about to harm themselves or someone else\nFind your nearest emergency department\nIf you go to an ED, it can help to bring someone with you.","attrs_markdown":"[Skip to main content](https:\/\/www2.hse.ie\/conditions\/anxiety-tips-and-self-help\/#maincontent)\n\n- [Jobs](https:\/\/about.hse.ie\/jobs\/job-search\/)\n- [HSE Staff](https:\/\/healthservice.hse.ie\/staff\/)\n- [About the HSE](https:\/\/about.hse.ie\/)\n\nMenu Close\n\nToggle search Search Close\n\nRecommended links\n\n- [Medical cards](https:\/\/www2.hse.ie\/services\/schemes-allowances\/medical-cards\/)\n- [European Health Insurance Card (EHIC)](https:\/\/www2.hse.ie\/services\/schemes-allowances\/ehic\/)\n- [Find urgent and emergency care](https:\/\/www2.hse.ie\/services\/urgent-emergency-care\/)\n- [Find a civil registration service](https:\/\/www2.hse.ie\/services\/births-deaths-and-marriages\/find-a-civil-registration-service\/)\n- [GP visit cards](https:\/\/www2.hse.ie\/services\/schemes-allowances\/gp-visit-cards\/gp-visit-cards\/)\n\n- [Health A to Z](https:\/\/www2.hse.ie\/conditions\/)\n- [Services](https:\/\/www2.hse.ie\/services\/)\n- [Living well](https:\/\/www2.hse.ie\/living-well\/)\n- [Mental health](https:\/\/www2.hse.ie\/mental-health\/)\n- [Pregnancy and birth](https:\/\/www2.hse.ie\/pregnancy-birth\/)\n- [Babies and children](https:\/\/www2.hse.ie\/babies-children\/)\n\n- [Jobs](https:\/\/about.hse.ie\/jobs\/job-search\/)\n- [HSE Staff](https:\/\/healthservice.hse.ie\/staff\/)\n- [About the HSE](https:\/\/about.hse.ie\/)\n\n- [Health A to Z](https:\/\/www2.hse.ie\/conditions\/)\n- [Services](https:\/\/www2.hse.ie\/services\/)\n- [Living Well](https:\/\/www2.hse.ie\/living-well)\n\n1. [Home](https:\/\/www2.hse.ie\/)\n2. [Health A to Z](https:\/\/www2.hse.ie\/conditions\/)\n\n[Back to Health A to Z](https:\/\/www2.hse.ie\/conditions\/)\n\n### Warning notification:Warning\nUnfortunately, you are using an outdated browser. Please, upgrade your browser to improve your experience with HSE. The list of supported browsers:\n\n1. [Chrome](https:\/\/www.google.com\/intl\/en_ie\/chrome\/ \"Chrome\")\n2. [Edge](https:\/\/www.microsoft.com\/en-us\/edge?form=MA13FJ&exp=e00 \"Edge\")\n3. [FireFox](https:\/\/www.mozilla.org\/en-US\/firefox\/new\/ \"FireFox\")\n4. [Opera](https:\/\/www.opera.com\/ \"Opera\")\n5. [Safari](https:\/\/www.apple.com\/safari\/ \"Safari\")\n\n# Anxiety\nAnxiety is a feeling of worry or fear that everyone experiences at times.\n\nThis guide is for adults who have feelings of anxiety.\n\nWe have separate anxiety guides:\n\n- [on helping a child or young person](https:\/\/www2.hse.ie\/mental-health\/issues\/anxiety-disorders-in-children\/)\n- [for young people](https:\/\/www2.hse.ie\/mental-health\/issues\/anxiety-young-people\/)\n- [generalised anxiety disorder](https:\/\/www2.hse.ie\/mental-health\/issues\/generalised-anxiety-disorder\/)\n\nYou can feel anxious or worried when you are concerned about something you are going through or that is about to happen. For example, a test, speaking in public, a job interview or a social occasion.\n\nFeelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe.\n\nBut anxiety can sometimes build up over time and be difficult to manage.\n\nOur tips to help with anxiety can help you manage and reduce feelings of anxiety.\n\n[Tips to help with anxiety](https:\/\/www2.hse.ie\/conditions\/anxiety-tips-and-self-help\/#tips-to-help-with-anxiety)\n\n## Signs of anxiety\nAnxiety affects different people in different ways.\n\nAnxiety can affect how you think, feel and behave, including:\n\n- being on edge, restless or irritable\n- feeling a sense of dread\n- difficulty concentrating or making decisions\n- repeatedly checking things or seeking assurance from others\n- avoiding situations or putting off doing things you are worried about\n- an increase or decrease in your appetite or craving junk food\n- loss of interest in sex\n\nPhysical signs of anxiety can include:\n\n- dizziness\n- sweating\n- shortness of breath\n- trembling\n- headaches\n- tummy aches or diarrhoea\n- tiredness\n- [sleep problems](https:\/\/www2.hse.ie\/mental-health\/issues\/sleep-problems\/)\n- nightmares\n- teeth-grinding or jaw clenching\n- a strong, fast or irregular heartbeat\n- pins and needles\n- a dry mouth\n- muscle tension, or neck and shoulder pain\n- a flare-up of another health problem, for example, dermatitis or asthma\n\nSigns of anxiety can be mistaken for a physical illness. Talk to your GP if you are concerned about any of these signs.\n\nIf your anxiety has been going on for a while or getting worse, you may need to [talk to someone else](https:\/\/www2.hse.ie\/conditions\/anxiety-tips-and-self-help\/#when-to-talk-to-someone-else).\n\n## Check for other types of anxiety\nYou may have a specific type of anxiety if you have any of these symptoms:\n\n- have panic attacks often\n- find it hard to control your worry\n- get very anxious about everyday situations at school or at home\n- avoid meeting new people\n- have unwanted thoughts and urges (obsessions)\n- have the need to repeat things (compulsions)\n- have bad memories, flashbacks or nightmares that cause significant distress\n- have a fear you can’t deal with of an object, place, situation, feeling, animal\n- worry about your body, or a fear that you may be unwell or have a serious illness\n\nWe have separate guides on:\n\n- [social anxiety](https:\/\/www2.hse.ie\/mental-health\/issues\/social-anxiety-social-phobia\/)\n- [panic attacks](https:\/\/www2.hse.ie\/mental-health\/issues\/how-to-deal-with-panic-attacks\/)\n- [panic disorder](https:\/\/www2.hse.ie\/mental-health\/issues\/panic-disorder\/)\n- [phobias](https:\/\/www2.hse.ie\/mental-health\/issues\/phobias-symptoms\/)\n- [agoraphobia](https:\/\/www2.hse.ie\/mental-health\/issues\/agoraphobia-symptoms\/)\n- [generalised anxiety disorder](https:\/\/www2.hse.ie\/mental-health\/issues\/generalised-anxiety-disorder\/)\n- [health anxiety](https:\/\/www2.hse.ie\/mental-health\/issues\/hypochondria-health-anxiety\/)\n## Causes of anxiety\nAnxiety can be an understandable response to a stressful event in your life, for example:\n\n- a family or relationship problem\n- [a bereavement](https:\/\/www2.hse.ie\/mental-health\/life-situations-events\/bereavement\/)\n- an illness\n- a work situation\n- [money worries](https:\/\/www2.hse.ie\/mental-health\/life-situations-events\/money-worries\/)\n- [exam stress](https:\/\/www2.hse.ie\/mental-health\/life-situations-events\/exam-stress\/)\n- [social isolation](https:\/\/www2.hse.ie\/mental-health\/life-situations-events\/loneliness\/isolation-loneliness\/)\n- social media\n\nWhat causes anxiety in one person may not create the same feeling in someone else.\n\nSometimes it can be difficult to know what is making you anxious. This can be upsetting or stressful. If you learn to recognise what is making you anxious, it can help you deal with the uncertainty.\n\nAnxiety can also be part of stress.\n\n## Tips to help with anxiety\nThere are many things you can try to help you learn how to manage feelings of anxiety.\n\n### Keep notes\n\nHow to rate your anxiety\n\nEvery day, for at least 2 weeks, make a note of how you are feeling at different times of the day.\n\nRate your anxiety on a scale of 1 to 10 and take note of:\n\n- where you were\n- who you were with\n- what you were doing\n- what you were thinking\n\nThis will help you see what situations are most likely to make you anxious. Think of anything you might be able to do to make these situations easier.\n### Make a plan\nWhat to list in your plan\n\nMake a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan.\n\nInclude in your plan:\n\n- what you can do about it\n- how you can do it\n- when you will do it\n\nIf there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears.\n\nIf the anxiety returns, remind yourself that you have either taken action or have a plan in place.\n\nIf you don't stick to your plan, don't be too disappointed. Focus on small achievements.\n### Manage your screen time\nManage your screen time\n\nScreen time is the time you spend looking at a device such as a phone, tablet, computer, games console or TV.\n\nScreen time can take up time that could be spent outdoors, socialising or being physically active. It can cause stress, through bullying or negativity through social media.\n\nTo help manage your screen time:\n\n- make your bedroom a screen-free zone\n- turn off or reduce notifications on your phone\n- avoid using screen time when you’re bored or stressed\n- avoid screen time during meals or when you are with family or friends\n- swap screen time for healthier activities\n- spend less time on social media\n### Worry time\nSet a time for worrying\n\nIf your worry is overwhelming, set aside an amount of ‘worry time’ to go through your worries each day.\n\nTry 15 to 30 minutes each day to start with. When the time is up, focus your thoughts on other things until the next day.\n### Negative thoughts and what to do\nChallenge unhelpful thoughts\n\nNegative thoughts can make anxiety worse. They can lead to unhelpful feelings and actions.\n\nDo not accept a negative thought as a fact, challenge it.\n\nAsk yourself:\n\n- what is the evidence for this negative thought?\n- what is the evidence against it?\n- are there other ways you can look at this situation?\n- if you were to be positive about the situation, how would you view it?\n\nTry to change a negative thought for a more helpful one. Sometimes you will be able to, but it is OK if you cannot.\n\n[Change your thinking and improve your mental health](https:\/\/www2.hse.ie\/mental-health\/self-help\/guides\/change-your-thinking\/)\n### Talk about your feelings\nIt helps to talk\n\nIf you feel anxious, it can help to talk to a friend or family member about how you feel.\n\nTelling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling anxious and to get help with how to manage it.\n\n[How to talk to someone about what's troubling you](https:\/\/www2.hse.ie\/mental-health\/self-help\/guides\/talking-to-someone\/)\n### Breathing\nBreathing exercises\n\nBreathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress.\n\n[Relaxation tips and breathing exercises](https:\/\/www2.hse.ie\/mental-health\/self-help\/activities\/relaxation-tips\/)\n### Being mindful\nMindfulness\n\nMindfulness teaches you to become aware of the present moment. This helps you enjoy things more.\n\nYou can learn to not react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations.\n\nMindfulness can be an easy activity you can fit into your day.\n\n[How to practice mindfulness](https:\/\/www2.hse.ie\/mental-health\/self-help\/activities\/mindfulness\/)\n### Sleeping\nSleep well\n\nAnxiety can make you feel more tired than usual. It can also make it more difficult to get or stay asleep.\n\nSleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems.\n\nMost people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different.\n\n[Tips for better sleep](https:\/\/www2.hse.ie\/mental-health\/issues\/sleep-problems\/)\n### Eating well\nHealthy eating\n\nWhat you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health.\n\nHealthier food choices can improve your mental and physical health.\n\n[Healthy eating tips to improve mental health](https:\/\/www2.hse.ie\/mental-health\/self-help\/guides\/eating-healthily\/)\n### Being active\nPhysical activity\n\nPhysical activity can help you sleep, relax and feel better. It can help reduce stress and burn off anxious energy. It can also be a good way to meet people and get more involved in your community.\n\nAny activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day.\n\n[Physical activity and your mental health](https:\/\/www2.hse.ie\/mental-health\/self-help\/activities\/physical-activity\/)\n### Avoiding alcohol\nAlcohol and anxiety\n\nAlcohol affects your mental health and can make anxiety worse in the long-term. Some people call the effects of alcohol the next day '[the fear](https:\/\/www2.hse.ie\/living-well\/alcohol\/health\/mental-health\/hangovers-and-feeling-down\/)'. This is when you feel you have done yourself some lasting damage after a night of drinking.\n\nUsing alcohol to cope with difficult feelings can create long-term problems, including addiction.\n\nCutting back on alcohol can make you feel better physically and mentally.\n\n[Ways to cut down drinking to improve your mental health](https:\/\/www2.hse.ie\/mental-health\/self-help\/guides\/ways-to-cut-down-drinking\/)\n\n## Self-help resources for anxiety\nThere are apps you can use and courses you can do that may help your anxiety.\n\n### Clear Fear app\nA free app that can help you manage the symptoms of anxiety.\n\n[Get Clear Fear from the App Store - apple.com](https:\/\/apps.apple.com\/gb\/app\/clear-fear\/id1437282350)\n\n[Get Clear Fear from Google Play - google.com](https:\/\/play.google.com\/store\/apps\/details?id=uk.org.stem4.clearfear)\n\n### Headspace app\nAn app that teaches meditation and mindfulness skills.\n\n[Get Headspace from the App Store - apple.com](https:\/\/apps.apple.com\/ie\/app\/headspace-meditation-sleep\/id493145008)\n\n[Get Headspace from Google Play - google.com](https:\/\/play.google.com\/store\/apps\/details?id=com.getsomeheadspace.android&hl=en_IE)\n\n### Minding your Wellbeing Programme videos\nFive videos that help you learn more about mindfulness, gratitude, self-care and resilience.\n\n[Watch the Minding Your Wellbeing Programme videos](https:\/\/www2.hse.ie\/mental-health\/self-help\/tools\/minding-your-wellbeing-programme\/)\n\n### Balancing Stress programme\nEveryone feels stressed sometimes. Balancing Stress is a free programme of 6 videos can help you understand and manage stress.\n\nYou will learn practical ways to deal with stress, worry, anxiety, low mood and relationship difficulties.\n\n[Balancing Stress](https:\/\/www2.hse.ie\/mental-health\/self-help\/balancing-stress\/)\n\n## When to talk to someone else\nIf you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone.\n\nYou could talk to your GP or someone at an organisation that provides mental health services.\n\n[Organisations that provide mental health services](https:\/\/www2.hse.ie\/mental-health\/services-support\/supports-services\/)\n\nYour GP will listen to you and may:\n\n- help find the cause of your anxiety\n- give advice\n- refer you for [SilverCloud - a guided digital CBT service](https:\/\/www2.hse.ie\/mental-health\/services-support\/silvercloud-cbt\/)\n- prescribe medicine\n- tell you what treatment might help\n- tell you ways to get free to low cost talk therapy\n- refer you to Counselling in Primary Care if you have a medical card\n\n### Text About It\nFree 24-hour chat service. It provides everything from a calming chat to immediate support for people going through a mental health or emotional crisis.\n\nServices and contact details\n\nServices:\n\n- chat\n#### Contact\nFreetext: HELLO to 50808\n\nAny time\n\nWebsite: [textaboutit.ie](https:\/\/www.textaboutit.ie\/)\n\n### Samaritans\nSamaritans services are available 24 hours a day, for confidential, non-judgemental support.\n\nServices and contact details\n\nServices:\n\n- helpline\n- email support\n- self-help app\n#### Contact\nFreephone: [116 123](tel:116123)\n\nAny time\n\nEmail: [jo@samaritans.ie](mailto:jo@samaritans.ie)\n\nWebsite: [samaritans.ie](http:\/\/www.samaritans.ie\/)\n\n### Worried about someone else\nIf you notice someone is struggling with their mental health, this can be worrying. You may not know what to do.\n\n[How to help someone having mental health difficulties](https:\/\/www2.hse.ie\/mental-health\/helping-someone-else\/worried-about-someones-mental-health\/)\n\n### Non-urgent advice: Talk to a GP or mental health professional if:\n- you are finding it hard to cope\n- anxiety is having a negative affect on your day-to-day life\n- your anxiety has been going on for a while or getting worse\n\nAsk for an urgent appointment if you are in crisis.\n\n[Find a GP](https:\/\/www2.hse.ie\/services\/find-a-gp\/)\n\n[Find a GP out of hours](https:\/\/www2.hse.ie\/services\/find-urgent-emergency-care\/?kind=gp-out-of-hours)\n\n### Urgent advice: Phone 112 or 999 or go to your nearest emergency department if:\n- you or someone you know is about to harm themselves or someone else\n\n[Find your nearest emergency department](https:\/\/www2.hse.ie\/services\/find-urgent-emergency-care\/?kind=emergency-department)\n\nIf you go to an ED, it can help to bring someone with you.\n\nPage last reviewed: 26 September 2025   \n Next review due: 26 September 2028\n\n## HSE Live - we're here to help\nMonday to Friday: 8am to 8pm   \nSaturday: 9am to 5pm   \nSunday: Closed   \nBank holidays: Closed\n\n**Freephone: [1800 700 700](tel:1800700700)**\n\n**From outside Ireland: [00 353 1 240 8787](tel:0035312408787)**\n\n- [HSE Facebook](https:\/\/www.facebook.com\/HSElive\/)\n- [HSE Instagram](https:\/\/instagram.com\/irishhealthservice)\n- [HSE TikTok](https:\/\/www.tiktok.com\/@hselive)\n- [HSE YouTube](https:\/\/www.youtube.com\/channel\/UCoNNhGGAYkdavsSXp1iVzCg)\n- [HSE LinkedIn](https:\/\/ie.linkedin.com\/company\/health-service-executive)\n\n- [Complaints and feedback](https:\/\/www2.hse.ie\/complaints-feedback\/)\n- [Emergencies](https:\/\/www2.hse.ie\/services\/find-urgent-emergency-care\/)\n- [Cookie settings](https:\/\/www2.hse.ie\/conditions\/anxiety-tips-and-self-help\/)\n\n## Support links\n- [Cookie statement](https:\/\/www2.hse.ie\/cookie-statement\/)\n- [Accessibility](https:\/\/www2.hse.ie\/accessibility-statement\/)\n- [Privacy statement](https:\/\/www2.hse.ie\/privacy-statement\/)\n- [Disclaimer](https:\/\/www.hse.ie\/disclaimer\/)\n\n© Health Service Executive","attrs_readable_markdown":"Anxiety is a feeling of worry or fear that everyone experiences at times.\n\nThis guide is for adults who have feelings of anxiety.\n\nWe have separate anxiety guides:\n\n- [on helping a child or young person](https:\/\/www2.hse.ie\/mental-health\/issues\/anxiety-disorders-in-children\/)\n- [for young people](https:\/\/www2.hse.ie\/mental-health\/issues\/anxiety-young-people\/)\n- [generalised anxiety disorder](https:\/\/www2.hse.ie\/mental-health\/issues\/generalised-anxiety-disorder\/)\n\nYou can feel anxious or worried when you are concerned about something you are going through or that is about to happen. For example, a test, speaking in public, a job interview or a social occasion.\n\nFeelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe.\n\nBut anxiety can sometimes build up over time and be difficult to manage.\n\nOur tips to help with anxiety can help you manage and reduce feelings of anxiety.\n\n[Tips to help with anxiety](https:\/\/www2.hse.ie\/conditions\/anxiety-tips-and-self-help\/#tips-to-help-with-anxiety)\n\n## Signs of anxiety\nAnxiety affects different people in different ways.\n\nAnxiety can affect how you think, feel and behave, including:\n\n- being on edge, restless or irritable\n- feeling a sense of dread\n- difficulty concentrating or making decisions\n- repeatedly checking things or seeking assurance from others\n- avoiding situations or putting off doing things you are worried about\n- an increase or decrease in your appetite or craving junk food\n- loss of interest in sex\n\nPhysical signs of anxiety can include:\n\n- dizziness\n- sweating\n- shortness of breath\n- trembling\n- headaches\n- tummy aches or diarrhoea\n- tiredness\n- [sleep problems](https:\/\/www2.hse.ie\/mental-health\/issues\/sleep-problems\/)\n- nightmares\n- teeth-grinding or jaw clenching\n- a strong, fast or irregular heartbeat\n- pins and needles\n- a dry mouth\n- muscle tension, or neck and shoulder pain\n- a flare-up of another health problem, for example, dermatitis or asthma\n\nSigns of anxiety can be mistaken for a physical illness. Talk to your GP if you are concerned about any of these signs.\n\nIf your anxiety has been going on for a while or getting worse, you may need to [talk to someone else](https:\/\/www2.hse.ie\/conditions\/anxiety-tips-and-self-help\/#when-to-talk-to-someone-else).\n\n## Check for other types of anxiety\nYou may have a specific type of anxiety if you have any of these symptoms:\n\n- have panic attacks often\n- find it hard to control your worry\n- get very anxious about everyday situations at school or at home\n- avoid meeting new people\n- have unwanted thoughts and urges (obsessions)\n- have the need to repeat things (compulsions)\n- have bad memories, flashbacks or nightmares that cause significant distress\n- have a fear you can’t deal with of an object, place, situation, feeling, animal\n- worry about your body, or a fear that you may be unwell or have a serious illness\n\nWe have separate guides on:\n\n- [social anxiety](https:\/\/www2.hse.ie\/mental-health\/issues\/social-anxiety-social-phobia\/)\n- [panic attacks](https:\/\/www2.hse.ie\/mental-health\/issues\/how-to-deal-with-panic-attacks\/)\n- [panic disorder](https:\/\/www2.hse.ie\/mental-health\/issues\/panic-disorder\/)\n- [phobias](https:\/\/www2.hse.ie\/mental-health\/issues\/phobias-symptoms\/)\n- [agoraphobia](https:\/\/www2.hse.ie\/mental-health\/issues\/agoraphobia-symptoms\/)\n- [generalised anxiety disorder](https:\/\/www2.hse.ie\/mental-health\/issues\/generalised-anxiety-disorder\/)\n- [health anxiety](https:\/\/www2.hse.ie\/mental-health\/issues\/hypochondria-health-anxiety\/)\n## Causes of anxiety\nAnxiety can be an understandable response to a stressful event in your life, for example:\n\n- a family or relationship problem\n- [a bereavement](https:\/\/www2.hse.ie\/mental-health\/life-situations-events\/bereavement\/)\n- an illness\n- a work situation\n- [money worries](https:\/\/www2.hse.ie\/mental-health\/life-situations-events\/money-worries\/)\n- [exam stress](https:\/\/www2.hse.ie\/mental-health\/life-situations-events\/exam-stress\/)\n- [social isolation](https:\/\/www2.hse.ie\/mental-health\/life-situations-events\/loneliness\/isolation-loneliness\/)\n- social media\n\nWhat causes anxiety in one person may not create the same feeling in someone else.\n\nSometimes it can be difficult to know what is making you anxious. This can be upsetting or stressful. If you learn to recognise what is making you anxious, it can help you deal with the uncertainty.\n\nAnxiety can also be part of stress.\n\n## Tips to help with anxiety\nThere are many things you can try to help you learn how to manage feelings of anxiety.\n\n### Keep notes\n\nHow to rate your anxiety\n\nEvery day, for at least 2 weeks, make a note of how you are feeling at different times of the day.\n\nRate your anxiety on a scale of 1 to 10 and take note of:\n\n- where you were\n- who you were with\n- what you were doing\n- what you were thinking\n\nThis will help you see what situations are most likely to make you anxious. Think of anything you might be able to do to make these situations easier.\n### Make a plan\nWhat to list in your plan\n\nMake a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan.\n\nInclude in your plan:\n\n- what you can do about it\n- how you can do it\n- when you will do it\n\nIf there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears.\n\nIf the anxiety returns, remind yourself that you have either taken action or have a plan in place.\n\nIf you don't stick to your plan, don't be too disappointed. Focus on small achievements.\n### Manage your screen time\nManage your screen time\n\nScreen time is the time you spend looking at a device such as a phone, tablet, computer, games console or TV.\n\nScreen time can take up time that could be spent outdoors, socialising or being physically active. It can cause stress, through bullying or negativity through social media.\n\nTo help manage your screen time:\n\n- make your bedroom a screen-free zone\n- turn off or reduce notifications on your phone\n- avoid using screen time when you’re bored or stressed\n- avoid screen time during meals or when you are with family or friends\n- swap screen time for healthier activities\n- spend less time on social media\n### Worry time\nSet a time for worrying\n\nIf your worry is overwhelming, set aside an amount of ‘worry time’ to go through your worries each day.\n\nTry 15 to 30 minutes each day to start with. When the time is up, focus your thoughts on other things until the next day.\n### Negative thoughts and what to do\nChallenge unhelpful thoughts\n\nNegative thoughts can make anxiety worse. They can lead to unhelpful feelings and actions.\n\nDo not accept a negative thought as a fact, challenge it.\n\nAsk yourself:\n\n- what is the evidence for this negative thought?\n- what is the evidence against it?\n- are there other ways you can look at this situation?\n- if you were to be positive about the situation, how would you view it?\n\nTry to change a negative thought for a more helpful one. Sometimes you will be able to, but it is OK if you cannot.\n\n[Change your thinking and improve your mental health](https:\/\/www2.hse.ie\/mental-health\/self-help\/guides\/change-your-thinking\/)\n### Talk about your feelings\nIt helps to talk\n\nIf you feel anxious, it can help to talk to a friend or family member about how you feel.\n\nTelling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling anxious and to get help with how to manage it.\n\n[How to talk to someone about what's troubling you](https:\/\/www2.hse.ie\/mental-health\/self-help\/guides\/talking-to-someone\/)\n### Breathing\nBreathing exercises\n\nBreathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress.\n\n[Relaxation tips and breathing exercises](https:\/\/www2.hse.ie\/mental-health\/self-help\/activities\/relaxation-tips\/)\n### Being mindful\nMindfulness\n\nMindfulness teaches you to become aware of the present moment. This helps you enjoy things more.\n\nYou can learn to not react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations.\n\nMindfulness can be an easy activity you can fit into your day.\n\n[How to practice mindfulness](https:\/\/www2.hse.ie\/mental-health\/self-help\/activities\/mindfulness\/)\n### Sleeping\nSleep well\n\nAnxiety can make you feel more tired than usual. It can also make it more difficult to get or stay asleep.\n\nSleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems.\n\nMost people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different.\n\n[Tips for better sleep](https:\/\/www2.hse.ie\/mental-health\/issues\/sleep-problems\/)\n### Eating well\nHealthy eating\n\nWhat you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health.\n\nHealthier food choices can improve your mental and physical health.\n\n[Healthy eating tips to improve mental health](https:\/\/www2.hse.ie\/mental-health\/self-help\/guides\/eating-healthily\/)\n### Being active\nPhysical activity\n\nPhysical activity can help you sleep, relax and feel better. It can help reduce stress and burn off anxious energy. It can also be a good way to meet people and get more involved in your community.\n\nAny activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day.\n\n[Physical activity and your mental health](https:\/\/www2.hse.ie\/mental-health\/self-help\/activities\/physical-activity\/)\n### Avoiding alcohol\nAlcohol and anxiety\n\nAlcohol affects your mental health and can make anxiety worse in the long-term. Some people call the effects of alcohol the next day '[the fear](https:\/\/www2.hse.ie\/living-well\/alcohol\/health\/mental-health\/hangovers-and-feeling-down\/)'. This is when you feel you have done yourself some lasting damage after a night of drinking.\n\nUsing alcohol to cope with difficult feelings can create long-term problems, including addiction.\n\nCutting back on alcohol can make you feel better physically and mentally.\n\n[Ways to cut down drinking to improve your mental health](https:\/\/www2.hse.ie\/mental-health\/self-help\/guides\/ways-to-cut-down-drinking\/)\n\n## Self-help resources for anxiety\nThere are apps you can use and courses you can do that may help your anxiety.\n\n### Clear Fear app\nA free app that can help you manage the symptoms of anxiety.\n\n[Get Clear Fear from the App Store - apple.com](https:\/\/apps.apple.com\/gb\/app\/clear-fear\/id1437282350)\n\n[Get Clear Fear from Google Play - google.com](https:\/\/play.google.com\/store\/apps\/details?id=uk.org.stem4.clearfear)\n\n### Headspace app\nAn app that teaches meditation and mindfulness skills.\n\n[Get Headspace from the App Store - apple.com](https:\/\/apps.apple.com\/ie\/app\/headspace-meditation-sleep\/id493145008)\n\n[Get Headspace from Google Play - google.com](https:\/\/play.google.com\/store\/apps\/details?id=com.getsomeheadspace.android&hl=en_IE)\n\n### Minding your Wellbeing Programme videos\nFive videos that help you learn more about mindfulness, gratitude, self-care and resilience.\n\n[Watch the Minding Your Wellbeing Programme videos](https:\/\/www2.hse.ie\/mental-health\/self-help\/tools\/minding-your-wellbeing-programme\/)\n\n### Balancing Stress programme\nEveryone feels stressed sometimes. Balancing Stress is a free programme of 6 videos can help you understand and manage stress.\n\nYou will learn practical ways to deal with stress, worry, anxiety, low mood and relationship difficulties.\n\n[Balancing Stress](https:\/\/www2.hse.ie\/mental-health\/self-help\/balancing-stress\/)\n\n## When to talk to someone else\nIf you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone.\n\nYou could talk to your GP or someone at an organisation that provides mental health services.\n\n[Organisations that provide mental health services](https:\/\/www2.hse.ie\/mental-health\/services-support\/supports-services\/)\n\nYour GP will listen to you and may:\n\n- help find the cause of your anxiety\n- give advice\n- refer you for [SilverCloud - a guided digital CBT service](https:\/\/www2.hse.ie\/mental-health\/services-support\/silvercloud-cbt\/)\n- prescribe medicine\n- tell you what treatment might help\n- tell you ways to get free to low cost talk therapy\n- refer you to Counselling in Primary Care if you have a medical card\n\n### Text About It\nFree 24-hour chat service. It provides everything from a calming chat to immediate support for people going through a mental health or emotional crisis.\n\nServices and contact details\n\nServices:\n\n- chat\n#### Contact\nFreetext: HELLO to 50808\n\nAny time\n\nWebsite: [textaboutit.ie](https:\/\/www.textaboutit.ie\/)\n\n### Samaritans\nSamaritans services are available 24 hours a day, for confidential, non-judgemental support.\n\n### Worried about someone else\nIf you notice someone is struggling with their mental health, this can be worrying. You may not know what to do.\n\n[How to help someone having mental health difficulties](https:\/\/www2.hse.ie\/mental-health\/helping-someone-else\/worried-about-someones-mental-health\/)\n\n### Non-urgent advice: Talk to a GP or mental health professional if:\n- you are finding it hard to cope\n- anxiety is having a negative affect on your day-to-day life\n- your anxiety has been going on for a while or getting worse\n\nAsk for an urgent appointment if you are in crisis.\n\n[Find a GP](https:\/\/www2.hse.ie\/services\/find-a-gp\/)\n\n[Find a GP out of hours](https:\/\/www2.hse.ie\/services\/find-urgent-emergency-care\/?kind=gp-out-of-hours)\n\n### Urgent advice: Phone 112 or 999 or go to your nearest emergency department if:\n- you or someone you know is about to harm themselves or someone else\n\n[Find your nearest emergency department](https:\/\/www2.hse.ie\/services\/find-urgent-emergency-care\/?kind=emergency-department)\n\nIf you go to an ED, it can help to bring someone with you.","meta_canonical":null}

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Boilerpipe Text	Anxiety is a feeling of worry or fear that everyone experiences at times. This guide is for adults who have feelings of anxiety. We have separate anxiety guides: on helping a child or young person for young people generalised anxiety disorder You can feel anxious or worried when you are concerned about something you are going through or that is about to happen. For example, a test, speaking in public, a job interview or a social occasion. Feelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe. But anxiety can sometimes build up over time and be difficult to manage. Our tips to help with anxiety can help you manage and reduce feelings of anxiety. Tips to help with anxiety Signs of anxiety Anxiety affects different people in different ways. Anxiety can affect how you think, feel and behave, including: being on edge, restless or irritable feeling a sense of dread difficulty concentrating or making decisions repeatedly checking things or seeking assurance from others avoiding situations or putting off doing things you are worried about an increase or decrease in your appetite or craving junk food loss of interest in sex Physical signs of anxiety can include: dizziness sweating shortness of breath trembling headaches tummy aches or diarrhoea tiredness sleep problems nightmares teeth-grinding or jaw clenching a strong, fast or irregular heartbeat pins and needles a dry mouth muscle tension, or neck and shoulder pain a flare-up of another health problem, for example, dermatitis or asthma Signs of anxiety can be mistaken for a physical illness. Talk to your GP if you are concerned about any of these signs. If your anxiety has been going on for a while or getting worse, you may need to talk to someone else . Check for other types of anxiety You may have a specific type of anxiety if you have any of these symptoms: have panic attacks often find it hard to control your worry get very anxious about everyday situations at school or at home avoid meeting new people have unwanted thoughts and urges (obsessions) have the need to repeat things (compulsions) have bad memories, flashbacks or nightmares that cause significant distress have a fear you can’t deal with of an object, place, situation, feeling, animal worry about your body, or a fear that you may be unwell or have a serious illness We have separate guides on: social anxiety panic attacks panic disorder phobias agoraphobia generalised anxiety disorder health anxiety Causes of anxiety Anxiety can be an understandable response to a stressful event in your life, for example: a family or relationship problem a bereavement an illness a work situation money worries exam stress social isolation social media What causes anxiety in one person may not create the same feeling in someone else. Sometimes it can be difficult to know what is making you anxious. This can be upsetting or stressful. If you learn to recognise what is making you anxious, it can help you deal with the uncertainty. Anxiety can also be part of stress. Tips to help with anxiety There are many things you can try to help you learn how to manage feelings of anxiety. Keep notes How to rate your anxiety Every day, for at least 2 weeks, make a note of how you are feeling at different times of the day. Rate your anxiety on a scale of 1 to 10 and take note of: where you were who you were with what you were doing what you were thinking This will help you see what situations are most likely to make you anxious. Think of anything you might be able to do to make these situations easier. Make a plan What to list in your plan Make a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan. Include in your plan: what you can do about it how you can do it when you will do it If there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears. If the anxiety returns, remind yourself that you have either taken action or have a plan in place. If you don't stick to your plan, don't be too disappointed. Focus on small achievements. Manage your screen time Manage your screen time Screen time is the time you spend looking at a device such as a phone, tablet, computer, games console or TV. Screen time can take up time that could be spent outdoors, socialising or being physically active. It can cause stress, through bullying or negativity through social media. To help manage your screen time: make your bedroom a screen-free zone turn off or reduce notifications on your phone avoid using screen time when you’re bored or stressed avoid screen time during meals or when you are with family or friends swap screen time for healthier activities spend less time on social media Worry time Set a time for worrying If your worry is overwhelming, set aside an amount of ‘worry time’ to go through your worries each day. Try 15 to 30 minutes each day to start with. When the time is up, focus your thoughts on other things until the next day. Negative thoughts and what to do Challenge unhelpful thoughts Negative thoughts can make anxiety worse. They can lead to unhelpful feelings and actions. Do not accept a negative thought as a fact, challenge it. Ask yourself: what is the evidence for this negative thought? what is the evidence against it? are there other ways you can look at this situation? if you were to be positive about the situation, how would you view it? Try to change a negative thought for a more helpful one. Sometimes you will be able to, but it is OK if you cannot. Change your thinking and improve your mental health Talk about your feelings It helps to talk If you feel anxious, it can help to talk to a friend or family member about how you feel. Telling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling anxious and to get help with how to manage it. How to talk to someone about what's troubling you Breathing Breathing exercises Breathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress. Relaxation tips and breathing exercises Being mindful Mindfulness Mindfulness teaches you to become aware of the present moment. This helps you enjoy things more. You can learn to not react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations. Mindfulness can be an easy activity you can fit into your day. How to practice mindfulness Sleeping Sleep well Anxiety can make you feel more tired than usual. It can also make it more difficult to get or stay asleep. Sleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems. Most people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different. Tips for better sleep Eating well Healthy eating What you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health. Healthier food choices can improve your mental and physical health. Healthy eating tips to improve mental health Being active Physical activity Physical activity can help you sleep, relax and feel better. It can help reduce stress and burn off anxious energy. It can also be a good way to meet people and get more involved in your community. Any activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day. Physical activity and your mental health Avoiding alcohol Alcohol and anxiety Alcohol affects your mental health and can make anxiety worse in the long-term. Some people call the effects of alcohol the next day ' the fear '. This is when you feel you have done yourself some lasting damage after a night of drinking. Using alcohol to cope with difficult feelings can create long-term problems, including addiction. Cutting back on alcohol can make you feel better physically and mentally. Ways to cut down drinking to improve your mental health Self-help resources for anxiety There are apps you can use and courses you can do that may help your anxiety. Clear Fear app A free app that can help you manage the symptoms of anxiety. Get Clear Fear from the App Store - apple.com Get Clear Fear from Google Play - google.com Headspace app An app that teaches meditation and mindfulness skills. Get Headspace from the App Store - apple.com Get Headspace from Google Play - google.com Minding your Wellbeing Programme videos Five videos that help you learn more about mindfulness, gratitude, self-care and resilience. Watch the Minding Your Wellbeing Programme videos Balancing Stress programme Everyone feels stressed sometimes. Balancing Stress is a free programme of 6 videos can help you understand and manage stress. You will learn practical ways to deal with stress, worry, anxiety, low mood and relationship difficulties. Balancing Stress When to talk to someone else If you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone. You could talk to your GP or someone at an organisation that provides mental health services. Organisations that provide mental health services Your GP will listen to you and may: help find the cause of your anxiety give advice refer you for SilverCloud - a guided digital CBT service prescribe medicine tell you what treatment might help tell you ways to get free to low cost talk therapy refer you to Counselling in Primary Care if you have a medical card Text About It Free 24-hour chat service. It provides everything from a calming chat to immediate support for people going through a mental health or emotional crisis. Services and contact details Services: chat Contact Freetext: HELLO to 50808 Any time Website: textaboutit.ie Samaritans Samaritans services are available 24 hours a day, for confidential, non-judgemental support. Worried about someone else If you notice someone is struggling with their mental health, this can be worrying. You may not know what to do. How to help someone having mental health difficulties Non-urgent advice: Talk to a GP or mental health professional if: you are finding it hard to cope anxiety is having a negative affect on your day-to-day life your anxiety has been going on for a while or getting worse Ask for an urgent appointment if you are in crisis. Find a GP Find a GP out of hours Urgent advice: Phone 112 or 999 or go to your nearest emergency department if: you or someone you know is about to harm themselves or someone else Find your nearest emergency department If you go to an ED, it can help to bring someone with you.
Markdown	[Skip to main content](https://www2.hse.ie/conditions/anxiety-tips-and-self-help/#maincontent) - [Jobs](https://about.hse.ie/jobs/job-search/) - [HSE Staff](https://healthservice.hse.ie/staff/) - [About the HSE](https://about.hse.ie/) Menu Close Toggle search Search Close Recommended links - [Medical cards](https://www2.hse.ie/services/schemes-allowances/medical-cards/) - [European Health Insurance Card (EHIC)](https://www2.hse.ie/services/schemes-allowances/ehic/) - [Find urgent and emergency care](https://www2.hse.ie/services/urgent-emergency-care/) - [Find a civil registration service](https://www2.hse.ie/services/births-deaths-and-marriages/find-a-civil-registration-service/) - [GP visit cards](https://www2.hse.ie/services/schemes-allowances/gp-visit-cards/gp-visit-cards/) - [Health A to Z](https://www2.hse.ie/conditions/) - [Services](https://www2.hse.ie/services/) - [Living well](https://www2.hse.ie/living-well/) - [Mental health](https://www2.hse.ie/mental-health/) - [Pregnancy and birth](https://www2.hse.ie/pregnancy-birth/) - [Babies and children](https://www2.hse.ie/babies-children/) - [Jobs](https://about.hse.ie/jobs/job-search/) - [HSE Staff](https://healthservice.hse.ie/staff/) - [About the HSE](https://about.hse.ie/) - [Health A to Z](https://www2.hse.ie/conditions/) - [Services](https://www2.hse.ie/services/) - [Living Well](https://www2.hse.ie/living-well) 1. [Home](https://www2.hse.ie/) 2. [Health A to Z](https://www2.hse.ie/conditions/) [Back to Health A to Z](https://www2.hse.ie/conditions/) ### Warning notification:Warning Unfortunately, you are using an outdated browser. Please, upgrade your browser to improve your experience with HSE. The list of supported browsers: 1. [Chrome](https://www.google.com/intl/en_ie/chrome/ "Chrome") 2. [Edge](https://www.microsoft.com/en-us/edge?form=MA13FJ&exp=e00 "Edge") 3. [FireFox](https://www.mozilla.org/en-US/firefox/new/ "FireFox") 4. [Opera](https://www.opera.com/ "Opera") 5. [Safari](https://www.apple.com/safari/ "Safari") # Anxiety Anxiety is a feeling of worry or fear that everyone experiences at times. This guide is for adults who have feelings of anxiety. We have separate anxiety guides: - [on helping a child or young person](https://www2.hse.ie/mental-health/issues/anxiety-disorders-in-children/) - [for young people](https://www2.hse.ie/mental-health/issues/anxiety-young-people/) - [generalised anxiety disorder](https://www2.hse.ie/mental-health/issues/generalised-anxiety-disorder/) You can feel anxious or worried when you are concerned about something you are going through or that is about to happen. For example, a test, speaking in public, a job interview or a social occasion. Feelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe. But anxiety can sometimes build up over time and be difficult to manage. Our tips to help with anxiety can help you manage and reduce feelings of anxiety. [Tips to help with anxiety](https://www2.hse.ie/conditions/anxiety-tips-and-self-help/#tips-to-help-with-anxiety) ## Signs of anxiety Anxiety affects different people in different ways. Anxiety can affect how you think, feel and behave, including: - being on edge, restless or irritable - feeling a sense of dread - difficulty concentrating or making decisions - repeatedly checking things or seeking assurance from others - avoiding situations or putting off doing things you are worried about - an increase or decrease in your appetite or craving junk food - loss of interest in sex Physical signs of anxiety can include: - dizziness - sweating - shortness of breath - trembling - headaches - tummy aches or diarrhoea - tiredness - [sleep problems](https://www2.hse.ie/mental-health/issues/sleep-problems/) - nightmares - teeth-grinding or jaw clenching - a strong, fast or irregular heartbeat - pins and needles - a dry mouth - muscle tension, or neck and shoulder pain - a flare-up of another health problem, for example, dermatitis or asthma Signs of anxiety can be mistaken for a physical illness. Talk to your GP if you are concerned about any of these signs. If your anxiety has been going on for a while or getting worse, you may need to [talk to someone else](https://www2.hse.ie/conditions/anxiety-tips-and-self-help/#when-to-talk-to-someone-else). ## Check for other types of anxiety You may have a specific type of anxiety if you have any of these symptoms: - have panic attacks often - find it hard to control your worry - get very anxious about everyday situations at school or at home - avoid meeting new people - have unwanted thoughts and urges (obsessions) - have the need to repeat things (compulsions) - have bad memories, flashbacks or nightmares that cause significant distress - have a fear you can’t deal with of an object, place, situation, feeling, animal - worry about your body, or a fear that you may be unwell or have a serious illness We have separate guides on: - [social anxiety](https://www2.hse.ie/mental-health/issues/social-anxiety-social-phobia/) - [panic attacks](https://www2.hse.ie/mental-health/issues/how-to-deal-with-panic-attacks/) - [panic disorder](https://www2.hse.ie/mental-health/issues/panic-disorder/) - [phobias](https://www2.hse.ie/mental-health/issues/phobias-symptoms/) - [agoraphobia](https://www2.hse.ie/mental-health/issues/agoraphobia-symptoms/) - [generalised anxiety disorder](https://www2.hse.ie/mental-health/issues/generalised-anxiety-disorder/) - [health anxiety](https://www2.hse.ie/mental-health/issues/hypochondria-health-anxiety/) ## Causes of anxiety Anxiety can be an understandable response to a stressful event in your life, for example: - a family or relationship problem - [a bereavement](https://www2.hse.ie/mental-health/life-situations-events/bereavement/) - an illness - a work situation - [money worries](https://www2.hse.ie/mental-health/life-situations-events/money-worries/) - [exam stress](https://www2.hse.ie/mental-health/life-situations-events/exam-stress/) - [social isolation](https://www2.hse.ie/mental-health/life-situations-events/loneliness/isolation-loneliness/) - social media What causes anxiety in one person may not create the same feeling in someone else. Sometimes it can be difficult to know what is making you anxious. This can be upsetting or stressful. If you learn to recognise what is making you anxious, it can help you deal with the uncertainty. Anxiety can also be part of stress. ## Tips to help with anxiety There are many things you can try to help you learn how to manage feelings of anxiety. ### Keep notes How to rate your anxiety Every day, for at least 2 weeks, make a note of how you are feeling at different times of the day. Rate your anxiety on a scale of 1 to 10 and take note of: - where you were - who you were with - what you were doing - what you were thinking This will help you see what situations are most likely to make you anxious. Think of anything you might be able to do to make these situations easier. ### Make a plan What to list in your plan Make a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan. Include in your plan: - what you can do about it - how you can do it - when you will do it If there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears. If the anxiety returns, remind yourself that you have either taken action or have a plan in place. If you don't stick to your plan, don't be too disappointed. Focus on small achievements. ### Manage your screen time Manage your screen time Screen time is the time you spend looking at a device such as a phone, tablet, computer, games console or TV. Screen time can take up time that could be spent outdoors, socialising or being physically active. It can cause stress, through bullying or negativity through social media. To help manage your screen time: - make your bedroom a screen-free zone - turn off or reduce notifications on your phone - avoid using screen time when you’re bored or stressed - avoid screen time during meals or when you are with family or friends - swap screen time for healthier activities - spend less time on social media ### Worry time Set a time for worrying If your worry is overwhelming, set aside an amount of ‘worry time’ to go through your worries each day. Try 15 to 30 minutes each day to start with. When the time is up, focus your thoughts on other things until the next day. ### Negative thoughts and what to do Challenge unhelpful thoughts Negative thoughts can make anxiety worse. They can lead to unhelpful feelings and actions. Do not accept a negative thought as a fact, challenge it. Ask yourself: - what is the evidence for this negative thought? - what is the evidence against it? - are there other ways you can look at this situation? - if you were to be positive about the situation, how would you view it? Try to change a negative thought for a more helpful one. Sometimes you will be able to, but it is OK if you cannot. [Change your thinking and improve your mental health](https://www2.hse.ie/mental-health/self-help/guides/change-your-thinking/) ### Talk about your feelings It helps to talk If you feel anxious, it can help to talk to a friend or family member about how you feel. Telling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling anxious and to get help with how to manage it. [How to talk to someone about what's troubling you](https://www2.hse.ie/mental-health/self-help/guides/talking-to-someone/) ### Breathing Breathing exercises Breathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress. [Relaxation tips and breathing exercises](https://www2.hse.ie/mental-health/self-help/activities/relaxation-tips/) ### Being mindful Mindfulness Mindfulness teaches you to become aware of the present moment. This helps you enjoy things more. You can learn to not react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations. Mindfulness can be an easy activity you can fit into your day. [How to practice mindfulness](https://www2.hse.ie/mental-health/self-help/activities/mindfulness/) ### Sleeping Sleep well Anxiety can make you feel more tired than usual. It can also make it more difficult to get or stay asleep. Sleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems. Most people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different. [Tips for better sleep](https://www2.hse.ie/mental-health/issues/sleep-problems/) ### Eating well Healthy eating What you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health. Healthier food choices can improve your mental and physical health. [Healthy eating tips to improve mental health](https://www2.hse.ie/mental-health/self-help/guides/eating-healthily/) ### Being active Physical activity Physical activity can help you sleep, relax and feel better. It can help reduce stress and burn off anxious energy. It can also be a good way to meet people and get more involved in your community. Any activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day. [Physical activity and your mental health](https://www2.hse.ie/mental-health/self-help/activities/physical-activity/) ### Avoiding alcohol Alcohol and anxiety Alcohol affects your mental health and can make anxiety worse in the long-term. Some people call the effects of alcohol the next day '[the fear](https://www2.hse.ie/living-well/alcohol/health/mental-health/hangovers-and-feeling-down/)'. This is when you feel you have done yourself some lasting damage after a night of drinking. Using alcohol to cope with difficult feelings can create long-term problems, including addiction. Cutting back on alcohol can make you feel better physically and mentally. [Ways to cut down drinking to improve your mental health](https://www2.hse.ie/mental-health/self-help/guides/ways-to-cut-down-drinking/) ## Self-help resources for anxiety There are apps you can use and courses you can do that may help your anxiety. ### Clear Fear app A free app that can help you manage the symptoms of anxiety. [Get Clear Fear from the App Store - apple.com](https://apps.apple.com/gb/app/clear-fear/id1437282350) [Get Clear Fear from Google Play - google.com](https://play.google.com/store/apps/details?id=uk.org.stem4.clearfear) ### Headspace app An app that teaches meditation and mindfulness skills. [Get Headspace from the App Store - apple.com](https://apps.apple.com/ie/app/headspace-meditation-sleep/id493145008) [Get Headspace from Google Play - google.com](https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en_IE) ### Minding your Wellbeing Programme videos Five videos that help you learn more about mindfulness, gratitude, self-care and resilience. [Watch the Minding Your Wellbeing Programme videos](https://www2.hse.ie/mental-health/self-help/tools/minding-your-wellbeing-programme/) ### Balancing Stress programme Everyone feels stressed sometimes. Balancing Stress is a free programme of 6 videos can help you understand and manage stress. You will learn practical ways to deal with stress, worry, anxiety, low mood and relationship difficulties. [Balancing Stress](https://www2.hse.ie/mental-health/self-help/balancing-stress/) ## When to talk to someone else If you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone. You could talk to your GP or someone at an organisation that provides mental health services. [Organisations that provide mental health services](https://www2.hse.ie/mental-health/services-support/supports-services/) Your GP will listen to you and may: - help find the cause of your anxiety - give advice - refer you for [SilverCloud - a guided digital CBT service](https://www2.hse.ie/mental-health/services-support/silvercloud-cbt/) - prescribe medicine - tell you what treatment might help - tell you ways to get free to low cost talk therapy - refer you to Counselling in Primary Care if you have a medical card ### Text About It Free 24-hour chat service. It provides everything from a calming chat to immediate support for people going through a mental health or emotional crisis. Services and contact details Services: - chat #### Contact Freetext: HELLO to 50808 Any time Website: [textaboutit.ie](https://www.textaboutit.ie/) ### Samaritans Samaritans services are available 24 hours a day, for confidential, non-judgemental support. Services and contact details Services: - helpline - email support - self-help app #### Contact Freephone: [116 123](tel:116123) Any time Email: [jo@samaritans.ie](mailto:jo@samaritans.ie) Website: [samaritans.ie](http://www.samaritans.ie/) ### Worried about someone else If you notice someone is struggling with their mental health, this can be worrying. You may not know what to do. [How to help someone having mental health difficulties](https://www2.hse.ie/mental-health/helping-someone-else/worried-about-someones-mental-health/) ### Non-urgent advice: Talk to a GP or mental health professional if: - you are finding it hard to cope - anxiety is having a negative affect on your day-to-day life - your anxiety has been going on for a while or getting worse Ask for an urgent appointment if you are in crisis. [Find a GP](https://www2.hse.ie/services/find-a-gp/) [Find a GP out of hours](https://www2.hse.ie/services/find-urgent-emergency-care/?kind=gp-out-of-hours) ### Urgent advice: Phone 112 or 999 or go to your nearest emergency department if: - you or someone you know is about to harm themselves or someone else [Find your nearest emergency department](https://www2.hse.ie/services/find-urgent-emergency-care/?kind=emergency-department) If you go to an ED, it can help to bring someone with you. Page last reviewed: 26 September 2025 Next review due: 26 September 2028 ## HSE Live - we're here to help Monday to Friday: 8am to 8pm Saturday: 9am to 5pm Sunday: Closed Bank holidays: Closed Freephone: [1800 700 700](tel:1800700700) From outside Ireland: [00 353 1 240 8787](tel:0035312408787) - [HSE Facebook](https://www.facebook.com/HSElive/) - [HSE Instagram](https://instagram.com/irishhealthservice) - [HSE TikTok](https://www.tiktok.com/@hselive) - [HSE YouTube](https://www.youtube.com/channel/UCoNNhGGAYkdavsSXp1iVzCg) - [HSE LinkedIn](https://ie.linkedin.com/company/health-service-executive) - [Complaints and feedback](https://www2.hse.ie/complaints-feedback/) - [Emergencies](https://www2.hse.ie/services/find-urgent-emergency-care/) - [Cookie settings](https://www2.hse.ie/conditions/anxiety-tips-and-self-help/) ## Support links - [Cookie statement](https://www2.hse.ie/cookie-statement/) - [Accessibility](https://www2.hse.ie/accessibility-statement/) - [Privacy statement](https://www2.hse.ie/privacy-statement/) - [Disclaimer](https://www.hse.ie/disclaimer/) © Health Service Executive
Readable Markdown	Anxiety is a feeling of worry or fear that everyone experiences at times. This guide is for adults who have feelings of anxiety. We have separate anxiety guides: - [on helping a child or young person](https://www2.hse.ie/mental-health/issues/anxiety-disorders-in-children/) - [for young people](https://www2.hse.ie/mental-health/issues/anxiety-young-people/) - [generalised anxiety disorder](https://www2.hse.ie/mental-health/issues/generalised-anxiety-disorder/) You can feel anxious or worried when you are concerned about something you are going through or that is about to happen. For example, a test, speaking in public, a job interview or a social occasion. Feelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe. But anxiety can sometimes build up over time and be difficult to manage. Our tips to help with anxiety can help you manage and reduce feelings of anxiety. [Tips to help with anxiety](https://www2.hse.ie/conditions/anxiety-tips-and-self-help/#tips-to-help-with-anxiety) ## Signs of anxiety Anxiety affects different people in different ways. Anxiety can affect how you think, feel and behave, including: - being on edge, restless or irritable - feeling a sense of dread - difficulty concentrating or making decisions - repeatedly checking things or seeking assurance from others - avoiding situations or putting off doing things you are worried about - an increase or decrease in your appetite or craving junk food - loss of interest in sex Physical signs of anxiety can include: - dizziness - sweating - shortness of breath - trembling - headaches - tummy aches or diarrhoea - tiredness - [sleep problems](https://www2.hse.ie/mental-health/issues/sleep-problems/) - nightmares - teeth-grinding or jaw clenching - a strong, fast or irregular heartbeat - pins and needles - a dry mouth - muscle tension, or neck and shoulder pain - a flare-up of another health problem, for example, dermatitis or asthma Signs of anxiety can be mistaken for a physical illness. Talk to your GP if you are concerned about any of these signs. If your anxiety has been going on for a while or getting worse, you may need to [talk to someone else](https://www2.hse.ie/conditions/anxiety-tips-and-self-help/#when-to-talk-to-someone-else). ## Check for other types of anxiety You may have a specific type of anxiety if you have any of these symptoms: - have panic attacks often - find it hard to control your worry - get very anxious about everyday situations at school or at home - avoid meeting new people - have unwanted thoughts and urges (obsessions) - have the need to repeat things (compulsions) - have bad memories, flashbacks or nightmares that cause significant distress - have a fear you can’t deal with of an object, place, situation, feeling, animal - worry about your body, or a fear that you may be unwell or have a serious illness We have separate guides on: - [social anxiety](https://www2.hse.ie/mental-health/issues/social-anxiety-social-phobia/) - [panic attacks](https://www2.hse.ie/mental-health/issues/how-to-deal-with-panic-attacks/) - [panic disorder](https://www2.hse.ie/mental-health/issues/panic-disorder/) - [phobias](https://www2.hse.ie/mental-health/issues/phobias-symptoms/) - [agoraphobia](https://www2.hse.ie/mental-health/issues/agoraphobia-symptoms/) - [generalised anxiety disorder](https://www2.hse.ie/mental-health/issues/generalised-anxiety-disorder/) - [health anxiety](https://www2.hse.ie/mental-health/issues/hypochondria-health-anxiety/) ## Causes of anxiety Anxiety can be an understandable response to a stressful event in your life, for example: - a family or relationship problem - [a bereavement](https://www2.hse.ie/mental-health/life-situations-events/bereavement/) - an illness - a work situation - [money worries](https://www2.hse.ie/mental-health/life-situations-events/money-worries/) - [exam stress](https://www2.hse.ie/mental-health/life-situations-events/exam-stress/) - [social isolation](https://www2.hse.ie/mental-health/life-situations-events/loneliness/isolation-loneliness/) - social media What causes anxiety in one person may not create the same feeling in someone else. Sometimes it can be difficult to know what is making you anxious. This can be upsetting or stressful. If you learn to recognise what is making you anxious, it can help you deal with the uncertainty. Anxiety can also be part of stress. ## Tips to help with anxiety There are many things you can try to help you learn how to manage feelings of anxiety. ### Keep notes How to rate your anxiety Every day, for at least 2 weeks, make a note of how you are feeling at different times of the day. Rate your anxiety on a scale of 1 to 10 and take note of: - where you were - who you were with - what you were doing - what you were thinking This will help you see what situations are most likely to make you anxious. Think of anything you might be able to do to make these situations easier. ### Make a plan What to list in your plan Make a list of the things you are anxious about. If you think there are things you can do to help with them, write a plan. Include in your plan: - what you can do about it - how you can do it - when you will do it If there are things you can do, do them as soon as possible or set a time for when you can. Start with the small or easiest ones first. Gradually build up to facing your bigger problems or fears. If the anxiety returns, remind yourself that you have either taken action or have a plan in place. If you don't stick to your plan, don't be too disappointed. Focus on small achievements. ### Manage your screen time Manage your screen time Screen time is the time you spend looking at a device such as a phone, tablet, computer, games console or TV. Screen time can take up time that could be spent outdoors, socialising or being physically active. It can cause stress, through bullying or negativity through social media. To help manage your screen time: - make your bedroom a screen-free zone - turn off or reduce notifications on your phone - avoid using screen time when you’re bored or stressed - avoid screen time during meals or when you are with family or friends - swap screen time for healthier activities - spend less time on social media ### Worry time Set a time for worrying If your worry is overwhelming, set aside an amount of ‘worry time’ to go through your worries each day. Try 15 to 30 minutes each day to start with. When the time is up, focus your thoughts on other things until the next day. ### Negative thoughts and what to do Challenge unhelpful thoughts Negative thoughts can make anxiety worse. They can lead to unhelpful feelings and actions. Do not accept a negative thought as a fact, challenge it. Ask yourself: - what is the evidence for this negative thought? - what is the evidence against it? - are there other ways you can look at this situation? - if you were to be positive about the situation, how would you view it? Try to change a negative thought for a more helpful one. Sometimes you will be able to, but it is OK if you cannot. [Change your thinking and improve your mental health](https://www2.hse.ie/mental-health/self-help/guides/change-your-thinking/) ### Talk about your feelings It helps to talk If you feel anxious, it can help to talk to a friend or family member about how you feel. Telling someone about how you are feeling can help to make things clearer for you. It can help you understand why you are feeling anxious and to get help with how to manage it. [How to talk to someone about what's troubling you](https://www2.hse.ie/mental-health/self-help/guides/talking-to-someone/) ### Breathing Breathing exercises Breathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress. [Relaxation tips and breathing exercises](https://www2.hse.ie/mental-health/self-help/activities/relaxation-tips/) ### Being mindful Mindfulness Mindfulness teaches you to become aware of the present moment. This helps you enjoy things more. You can learn to not react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations. Mindfulness can be an easy activity you can fit into your day. [How to practice mindfulness](https://www2.hse.ie/mental-health/self-help/activities/mindfulness/) ### Sleeping Sleep well Anxiety can make you feel more tired than usual. It can also make it more difficult to get or stay asleep. Sleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems. Most people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different. [Tips for better sleep](https://www2.hse.ie/mental-health/issues/sleep-problems/) ### Eating well Healthy eating What you eat can make a difference to your mental health. A diet rich in foods such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health. Healthier food choices can improve your mental and physical health. [Healthy eating tips to improve mental health](https://www2.hse.ie/mental-health/self-help/guides/eating-healthily/) ### Being active Physical activity Physical activity can help you sleep, relax and feel better. It can help reduce stress and burn off anxious energy. It can also be a good way to meet people and get more involved in your community. Any activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day. [Physical activity and your mental health](https://www2.hse.ie/mental-health/self-help/activities/physical-activity/) ### Avoiding alcohol Alcohol and anxiety Alcohol affects your mental health and can make anxiety worse in the long-term. Some people call the effects of alcohol the next day '[the fear](https://www2.hse.ie/living-well/alcohol/health/mental-health/hangovers-and-feeling-down/)'. This is when you feel you have done yourself some lasting damage after a night of drinking. Using alcohol to cope with difficult feelings can create long-term problems, including addiction. Cutting back on alcohol can make you feel better physically and mentally. [Ways to cut down drinking to improve your mental health](https://www2.hse.ie/mental-health/self-help/guides/ways-to-cut-down-drinking/) ## Self-help resources for anxiety There are apps you can use and courses you can do that may help your anxiety. ### Clear Fear app A free app that can help you manage the symptoms of anxiety. [Get Clear Fear from the App Store - apple.com](https://apps.apple.com/gb/app/clear-fear/id1437282350) [Get Clear Fear from Google Play - google.com](https://play.google.com/store/apps/details?id=uk.org.stem4.clearfear) ### Headspace app An app that teaches meditation and mindfulness skills. [Get Headspace from the App Store - apple.com](https://apps.apple.com/ie/app/headspace-meditation-sleep/id493145008) [Get Headspace from Google Play - google.com](https://play.google.com/store/apps/details?id=com.getsomeheadspace.android&hl=en_IE) ### Minding your Wellbeing Programme videos Five videos that help you learn more about mindfulness, gratitude, self-care and resilience. [Watch the Minding Your Wellbeing Programme videos](https://www2.hse.ie/mental-health/self-help/tools/minding-your-wellbeing-programme/) ### Balancing Stress programme Everyone feels stressed sometimes. Balancing Stress is a free programme of 6 videos can help you understand and manage stress. You will learn practical ways to deal with stress, worry, anxiety, low mood and relationship difficulties. [Balancing Stress](https://www2.hse.ie/mental-health/self-help/balancing-stress/) ## When to talk to someone else If you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone. You could talk to your GP or someone at an organisation that provides mental health services. [Organisations that provide mental health services](https://www2.hse.ie/mental-health/services-support/supports-services/) Your GP will listen to you and may: - help find the cause of your anxiety - give advice - refer you for [SilverCloud - a guided digital CBT service](https://www2.hse.ie/mental-health/services-support/silvercloud-cbt/) - prescribe medicine - tell you what treatment might help - tell you ways to get free to low cost talk therapy - refer you to Counselling in Primary Care if you have a medical card ### Text About It Free 24-hour chat service. It provides everything from a calming chat to immediate support for people going through a mental health or emotional crisis. Services and contact details Services: - chat #### Contact Freetext: HELLO to 50808 Any time Website: [textaboutit.ie](https://www.textaboutit.ie/) ### Samaritans Samaritans services are available 24 hours a day, for confidential, non-judgemental support. ### Worried about someone else If you notice someone is struggling with their mental health, this can be worrying. You may not know what to do. [How to help someone having mental health difficulties](https://www2.hse.ie/mental-health/helping-someone-else/worried-about-someones-mental-health/) ### Non-urgent advice: Talk to a GP or mental health professional if: - you are finding it hard to cope - anxiety is having a negative affect on your day-to-day life - your anxiety has been going on for a while or getting worse Ask for an urgent appointment if you are in crisis. [Find a GP](https://www2.hse.ie/services/find-a-gp/) [Find a GP out of hours](https://www2.hse.ie/services/find-urgent-emergency-care/?kind=gp-out-of-hours) ### Urgent advice: Phone 112 or 999 or go to your nearest emergency department if: - you or someone you know is about to harm themselves or someone else [Find your nearest emergency department](https://www2.hse.ie/services/find-urgent-emergency-care/?kind=emergency-department) If you go to an ED, it can help to bring someone with you.
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