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What Anxiety might look or feel like
Anxiety is more than just stress. It can feel and present in a few different ways:
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Constant worry that doesn’t stop
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Trouble sleeping or switching off
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Feeling overwhelmed, out of control, or restless all the time
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Avoiding certain places or people that you would usually frequent or see
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Physical signs like a racing heart, nausea, chest pain, trouble breathing (different symptoms happen for different people)
It’s important to keep a note of symptoms in yourself or your loved one. Especially if symptoms persist over a period, this is best to discuss with your GP.
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Keep in mind
You are not failing in any way by feeling the above.
Getting support is essential.
Tips to Manage Anxiety
Here are some strategies you can try:
Mind
Strategies You Can Try
We have a lot going on in our heads daily, which can make it very hard to catch a break from our brains.
You could try:
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Spotify/ YouTube guided body scan meditation
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Breathing exercises
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Grounding technique (5-4-3-2-1 method)
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Have a look at our TIP sheet for feeling overwhelmed
Increasing Positive brain chemicals
Dopamine
The rewarding chemical
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Completing a task
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Doing self-care activities
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Eating food
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Celebrating little wins
Oxytocin
The love hormone
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Playing with a dog
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Playing with a baby
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Holding hands
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Hugging your loved ones
Serotonin
The mood stabilizer
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Sun exposure (be sun safe)
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Meditating
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Running
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Being in nature
Endorphin
The pain killer
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Laughing
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Exercising
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Dark chocolate
Movement is medicine; making sure we move daily is so important.
You could try:
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Simple stretching at home, rolling your neck and shoulders
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Assisted stretching with a friend or partner
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Walking around your garden or block/ street
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Tuning into your favourite song and dancing to release some tension
Please keep in mind that the less you move, the more your brain will tell you to rest. This is a nervous system reaction, and you need to move to create feel-good chemicals in your body.
Routine
Set small achievable goals each day to try and complete:
Brushing teeth
Making your bed
Calling a friend or loved one
Going on a morning walk
Sitting outside each day in the sun or outside in nature for 5 minutes
Sleep
Create a relaxing evening routine and stick with it.
You could try:
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Keeping your phone out of your bedroom
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Getting an “old-fashioned alarm”
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Drinking a warm herbal tea (e.g. chamomile)
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Taking a bath
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Listening to calming music
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A few drops of essential oils, such as lavender, on your pillow
Talk
Share how you’re feeling with a support worker, psychologist, nurse or helpline – Contact Medicare Mental Health for support.
Support Network
Talking to family members or trusted friends can really help share the emotional load.
You could try:
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Asking for help on a specific day or time
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Remember that just because someone hasn’t offered to help doesn’t mean they can’t help or are not willing to help
Helpful Resources
Need More Support than an information sheet?
You can:
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Speak to your GP about a mental health care plan – 10 sessions with a Mental Health clinician.
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Speak to your GP about a 291 Form for a bulk-billed psychiatrist assessment.
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Contact a carer support organisation for local programs on our webpage. They can be found here.
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Connect with a carer support group online or in person. They can be found here.
We gratefully acknowledge all the partners, Queensland Mental Health Commission, ASPIRE, Gold Coast University Hospital and Southern Cross University.
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