Quick answer
Anxiety symptoms in adults in the UK can be emotional, such as unease, worry or a sense of dread, and physical, such as a rapid heartbeat or sweating, according to the NHS. Everyday anxiety usually goes away on its own, but if it is persistent, out of proportion to the situation or interferes with daily life, it may be an anxiety disorder that could benefit from support. A sensible first step is to note what you are experiencing, try a free and private screening (not a diagnosis), and speak to your GP.
What anxiety can feel like
Anxiety is not one single feeling. The NHS describes anxiety as feelings of unease, worry or fear that can be mild or severe. It can involve both your mind and your body.
Emotional and mental signs can include:
- Restlessness
- A sense of dread
- Feeling on edge
- Persistent worry that is hard to put down
Physical signs can include:
- A rapid heartbeat
- Sweating
- Trembling
- Dizziness
- Gastro-intestinal discomfort (tummy trouble)
- Muscle tension
The NHS lists trembling, dizziness, gastro-intestinal discomfort and muscle tension among the physical symptoms of anxiety. Noticing them regularly may be a signal to seek support.
Physical symptoms can be confusing, especially if they show up when you do not feel particularly worried. Our guide to the physical symptoms of anxiety goes through them in more detail. If a physical symptom is new, severe or you are unsure what is causing it, speak to your GP or call NHS 111 rather than assuming it is anxiety.
A free and private first step
If you are wondering whether what you feel might be anxiety, you can take Mindhelpa's free and private screening. Mindhelpa's free anxiety screening covers similar areas to the GAD-7, a widely used anxiety questionnaire, but it is not the GAD-7 and is not scored as one. It is not a diagnosis. It is a way to put your experiences into words before deciding what to do next. Optional reports and consultations are available afterwards if you want them, but you do not have to take them up.
Take the free and private anxiety screening
If you are curious about what comes next, read what happens after a mental health screening.
Everyday worry or anxiety that may need support?
Almost everyone worries. You might lie awake before a job interview or feel jittery before a hospital appointment. That is not the same as having a problem that needs support, and it helps to know the difference so you neither dismiss yourself nor panic.
According to the Royal College of Psychiatrists, everyday worry typically does not stop you from doing normal activities. Anxiety disorders, on the other hand, can lead to avoidance or significant difficulties in work, relationships or self-care. The same page says everyday anxiety usually goes away on its own, while anxiety that is persistent, out of proportion to the situation or interferes with daily life may be an anxiety disorder that could benefit from support.
Here is a simple side-by-side view of those ideas:
| Everyday worry | Anxiety that may need support | |
|---|---|---|
| How long it lasts | Usually goes away on its own | Persistent |
| Size compared with the situation | Fits the situation | Out of proportion to the situation |
| Effect on daily life | Does not usually stop normal activities | Interferes with daily life, and may lead to avoidance or difficulties in work, relationships or self-care |
A quick checklist to try
Read these through and tick any that sound familiar. This is not a test and it is not a diagnosis. It is a prompt to help you notice patterns.
- My worry or unease has been there for a long time rather than passing.
- My reaction feels bigger than the situation seems to call for.
- I am avoiding places, people or tasks because of how I feel.
- My work, relationships or looking after myself have become harder.
- I regularly notice physical signs such as a racing heart, trembling, dizziness, tummy trouble or tense muscles.
- I often feel on edge, restless or full of dread.
If you ticked one or two, it may be worth keeping a note of when they happen. If you ticked several, or any of them is making life noticeably harder, consider speaking to your GP or using one of the routes below. You do not need to wait until things feel unbearable to ask for support.
What can cause anxiety?
There is rarely one simple reason. Mind lists several common causes of anxiety that may play a part:
- Stressful life events
- Ongoing physical health problems
- A family history of anxiety
- A history of trauma or abuse
You may recognise one of these in your own life, several of them, or none at all. Not being able to point to a cause does not mean your experience is not real or not worth talking about.
It can help to think back over when your symptoms began. Did they start after a period of pressure, a bereavement, a health scare or a big change? Jotting this down gives you something concrete to share if you speak to a GP or therapist. If your tiredness and low mood seem to overlap with your anxiety, you may also find our guide on how to tell burnout and depression apart useful, although only a health professional can help you make sense of what is going on.
What can help, and where to start in the UK
There is no single right route. The best starting point depends on how you feel, where you live and what feels manageable.
Looking after yourself day to day
Mind offers guidance on self-care for anxiety, including breathing exercises, staying physically active and avoiding unhealthy coping methods. These are things you can try alongside, not instead of, talking to someone if your anxiety is affecting your daily life. Mind's page is a good place to look for ideas that suit you.
Talking therapies in England
If you live in England, you can refer yourself directly to NHS talking therapies for anxiety support without needing a GP referral, and support is free for eligible adults. Check the official NHS page for current details before you apply, as services and local arrangements can change.
Speaking to your GP or pharmacist
Your GP is a sensible first stop anywhere in the UK, particularly if you live in Scotland, Wales or Northern Ireland, or if you would rather talk things through with someone who knows your health history. If you want to ask about treatment options, speak to your GP or pharmacist. They can talk you through what is suitable for you.
If you are unsure what to say, a few notes help. Write down:
- What you have been feeling and for how long.
- When it happens, and what makes it better or worse.
- How it affects your sleep, work, relationships and day-to-day tasks.
- Anything else going on, such as physical health problems or big life events.
- What you would like help with.
Our simple script for talking to your GP is written about depression, but the structure works well for anxiety too. For a wider look at the routes available, see every route to mental health help in the UK.
If you feel you cannot cope
Samaritans advises seeking urgent help if you feel unable to cope, are having thoughts of self-harm or suicide, or feel overwhelmed. You can contact them on 116 123 for free at any time. More urgent options are in the section below.
Not sure yet? Start with a screening
If you are still not sure whether what you are feeling is everyday worry or something more, a free and private screening can help you gather your thoughts. It is not a diagnosis, and it does not replace talking to a GP or other professional. It simply gives you a structured way to look at your experiences and decide whether to take things further.
Start the free and private screening
When to get urgent help
If you or someone else is in immediate danger, call 999 or go to A&E. NHS 111 (England and Wales) or NHS 24 on 111 (Scotland) for urgent medical advice. Samaritans: call 116 123 (free, 24 hours). Text SHOUT to 85258. In Northern Ireland, contact your GP or call Lifeline on 0808 808 8000. This article is general information, not a diagnosis or a substitute for professional care.
Frequently asked questions
Is it normal to feel anxious sometimes?
Yes. Everyday anxiety is a common experience, and it usually goes away on its own. It is worth seeking support when anxiety becomes persistent, feels out of proportion to the situation or interferes with daily life.
Can anxiety cause physical symptoms?
Yes. The NHS lists physical symptoms of anxiety such as a rapid heartbeat, sweating, trembling, dizziness, gastro-intestinal discomfort and muscle tension. If you are unsure whether a symptom is related to anxiety, speak to your GP. Our guide to the physical symptoms of anxiety explains more.
Do I need a GP referral for NHS talking therapies?
In England, you can refer yourself directly to NHS talking therapies without a GP referral, and support is free for eligible adults. Check the official NHS page for current details. If you live elsewhere in the UK, your GP is a good place to start.
Is Mindhelpa's anxiety screening a diagnosis?
No. The screening is free and private, but it is not a diagnosis. Only a qualified health professional can assess and diagnose anxiety. You can read more about what happens after a mental health screening, or take the screening when you are ready.