A woman who looks very anxiousGot too much on your mind? It’s natural to feel anxious, worried or scared in certain situations but it can sometimes be difficult to control these feelings.

The NHS defines anxiety as “a feeling of unease, such as worry or fear, that can be mild or severe” and notes that it could lead to specific conditions, such as generalised anxiety disorder and panic disorder.

Symptoms of anxiety vary from person to person and can be both physical and psychological. They might include a fast heartbeat, headaches and feeling shaky. Anxiety can also lead to sleep problems, poor concentration, irritability and changes in appetite. In more severe cases, it might result in panic attacks, feeling unable to see people or carry out your job and generally not enjoying life.

If anxiety is interfering with your daily life, there is support available to help you manage it. Use this site to get recommendations for NHS-approved apps, find expert advice and give your mental wellbeing a check-up with our self-assessment tool.

Take our anxiety quiz to get recommendations for NHS-approved apps. You can also use our free clinically-validated self-assessment tool to assess your anxiety anonymously – it only takes 20 minutes to complete and will provide you with a guiding diagnosis, helpful resources and, if necessary, relevant treatment options.

We recommend NHS-approved apps to help reduce anxiety (many of which are free if you live or work in London), including:

  • Be Mindful (free)
    A clinically proven online mindfulness course approved by the NHS, Be Mindful helps you to manage anxiety through mindfulness-based cognitive therapy (MBCT).
  • Daylight
    Daylight provides digital therapy for worry and anxiety.
  • Meditainment
    Meditainment uses established guided meditation and visualisation techniques, leading you on imaginative journeys to dreamlike destinations to explore and reflect on a range of wellbeing topics.
  • MyCognition PRO (free)
    By using this NHS-approved programme for 15 minutes a day, you can optimise your cognitive health, mental wellbeing and resilience to stress.
  • My Possible Self (free)
    This clinically proven app can help you to understand and identify the causes of your anxiety so you can learn coping mechanisms and manage future situations better.
  • tomo (free)
    tomo is expertly designed to support you with many of life's obstacles, including social anxiety. The app combines digital peer support with the best of social media and proven therapeutic techniques.
  • Qwell
    A safe and confidential space to share experiences and gain support from our community and qualified professionals.

If you’re anxious about coronavirus, Good Thinking recommends the following articles and podcasts. You can find lots more information in our COVID-19 advice hub.

Explore video based resources that are aimed at supporting people with anxiety related to the ongoing impact of coronavirus. The videos include information on the impact of the media, sleep, and techniques to help you improve your self-compassion.

Are you still feeling worried after recovering from coronavirus? Click here for information about why this is normal, and strategies you can implement in your day-to-day life that can help alleviate those feelings. 

Often, feeling anxious can lead us to see ourselves in a negative way, which could lead to low self-esteem. However, having low self-esteem can also make us more anxious about our abilities to cope when things feel stressful, or make us worry that other people are judging us negatively. 

Find out more about low self-esteem and how you can improve your sense of self-worth here.

  • Self-help guide about anxiety: Aims to help you recognise whether or not you are suffering from symptoms of anxiety, understand what anxiety is, what can cause it, what can prolong it, and ways to overcome your anxiety.
  • The Centre for Clinical Interventions has information and worksheets about anxiety. 
  • Mental wellbeing audio guide on how to take control of your anxiety.
  • Watch this webinar about managing anxiety.
  • Calming and grounding techniques for anxiety and panic attacks.
  • Anxiety UK is a charity with support groups, information about anxiety, and free anxiety resources. 
  • MIND has lots of resources about anxiety. Just search 'anxiety' using the search bar.
  • Work through an NHS self-help guide that uses CBT
  • Overcoming has information about what keeps anxiety going, who is susceptible to anxiety, and ways to help your self. The books within the Overcoming series use methods based on clinical practice and cognitive behavioural therapy (CBT). 
The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety