Anxiety and stress: what helps and who to talk to

What anxiety and stress can feel like

The NHS describes stress as usually a reaction to mental or emotional pressure. When you feel anxious or scared, your body releases stress hormones such as adrenaline and cortisol, which can cause a faster heartbeat and sweating. Common pressures include work, family and relationships, money and health, and even happy events such as a wedding or a new baby.

If you feel anxious most of the time about lots of different things, and it affects your everyday life, it may be generalised anxiety disorder (GAD). A panic attack brings sudden, intense fear with a racing heartbeat, feeling faint, trembling and fast breathing.

Things you can try yourself

• Talk about how you feel to a friend, family member or health professional.
• Use calming breathing exercises, or try yoga or pilates.
• Exercise regularly. Walking, running and swimming can reduce anxiety and help you sleep.
• Keep regular meals and try to get enough sleep.
• Cut down on coffee, tea, cola and energy drinks.
• Set small targets, plan ahead for stressful days and do not try to do everything at once.
• Do not rely on alcohol, cigarettes, gambling or drugs to cope.

When a video consultation suits it

Speak to a professional if you are struggling to cope, or the things you are trying are not helping. The DoH standard in Abu Dhabi names tele-mental health among the services allowed by tele-consultation, and the NHS notes that talking therapies can be done in person, by video or phone call, or as an online course. For GAD, the NHS says talking therapies, usually cognitive behavioural therapy (CBT), are normally tried first, with medicine as another option a doctor may discuss.

Be as honest as you can, even if it is hard. You may be asked how long you have felt this way, how it affects your sleep, work, appetite and relationships, what physical symptoms you get, how much caffeine and alcohol you drink, and whether you take any medicines. Take the call somewhere private, with headphones if you can.

When you need to be seen in person

Anxiety can cause chest pain, but chest pain can also be a heart problem, so do not assume. If symptoms are severe or getting worse fast, or you are worried about your safety, the clinician may recommend in-person care and tell you where to go.

Signs that need 998

Call 998 or go to the nearest emergency department if you or someone you know needs immediate help, or someone has seriously harmed themselves, for example by taking an overdose. A mental health emergency is as serious as a physical one. Also call 998 for chest pain that feels tight or squeezing, chest pain spreading to your arms, neck or jaw, or severe difficulty breathing.

Who to talk to

A psychologist offers talking therapies. A psychiatrist is a medical doctor who can also consider medicine. A general practitioner is another good first step, especially if you also want physical symptoms checked. Clinicians on medicAI work at independent facilities licensed by DHA or DoH, and your care stays with them. You can also read about mental health at work.