Understanding Anxiety: Symptoms, Types and Ways to Manage It

Anxiety is a normal response to stress, but when worry or fear is strong, hard to control and doesn’t go away, it may be an anxiety disorder. Anxiety disorders are common, affecting 1 in 4 Australians at some stage in their life, according to healthdirect. They’re treatable, and a GP can help you work out what’s going on and what might help.

This guide explains the signs of anxiety, the main types, practical ways to manage it and when to get help.

Everyday worry or an anxiety disorder?

Feeling nervous before a job interview or worried about a sick family member is normal, and the feeling usually passes. Anxiety may be a problem when it:

• happens often, or most days, for weeks or months
• feels out of proportion to the situation
• is hard to switch off or control
• makes you avoid places, people or activities
• affects your work, study, sleep or relationships

Signs and symptoms

In your mind

• constant worrying or expecting the worst
• feeling on edge, restless or irritable
• trouble concentrating, or your mind going blank
• avoiding situations that make you anxious

In your body

• racing or pounding heart
• shortness of breath or fast breathing
• sweating, trembling or shaking
• dizziness, dry mouth or a churning stomach
• tense muscles and tiredness
• trouble getting to sleep or staying asleep

Panic attacks

A panic attack is a sudden rush of intense fear, often with a pounding heart, chest tightness, breathlessness and a feeling that something terrible is about to happen. Panic attacks usually peak within minutes and pass. Because some symptoms overlap with a heart attack, get urgent help if you’re not sure what’s happening, especially the first time.

Types of anxiety

• Generalised anxiety disorder: ongoing, excessive worry about everyday things.
• Social anxiety disorder: intense fear of being judged or embarrassed in social situations.
• Panic disorder: repeated panic attacks and worry about having more.
• Agoraphobia: fear of places where it may be hard to escape or get help.
• Specific phobias: strong fear of a particular thing, such as heights, needles or flying.

Obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) are related conditions that also involve anxiety.

What can contribute to anxiety?

• ongoing stress, such as work pressure, money worries or relationship problems
• traumatic or major life events
• a family history of anxiety or other mental health conditions
• personality traits, such as perfectionism
• physical health conditions, such as an overactive thyroid
• caffeine, alcohol and other drugs, or withdrawal from them

Anxiety and depression often occur together. Our guide to recognising and managing depression may also help.

Managing anxiety: what helps

Things you can try now

• Slow your breathing. Breathe in gently through your nose for about four seconds, then out slowly for about six seconds. Repeat for a few minutes.
• Ground yourself. Notice five things you can see, four you can hear and three you can touch.
• Move regularly. Physical activity helps burn off stress and can improve sleep.
• Cut back on caffeine and alcohol. Both can worsen anxiety symptoms.
• Keep a routine. Regular sleep, meals and activity give your day structure.
• Face fears gradually. Avoidance can make anxiety grow. Small, manageable steps help.
• Try mindfulness or relaxation. Apps and online programs can guide you.

Psychological therapy

Cognitive behavioural therapy (CBT) is one of the most effective treatments for anxiety disorders. It helps you notice anxious thinking patterns, test them and change how you respond. It’s usually provided by a psychologist, and online CBT programs can help some people.

Medicine

For some people, especially when anxiety is severe or long-lasting, a doctor may suggest medicine alongside therapy. Your doctor will explain the options, benefits and possible side effects.

When to see a GP

See a GP if anxiety:

• is affecting your daily life, work, study or relationships
• has lasted several weeks or keeps coming back
• is causing panic attacks
• is leading you to use alcohol or other drugs to cope
• comes with low mood or thoughts of self-harm

Your GP can check for physical causes and talk through treatment. If you’d like a Mental Health Treatment Plan for Medicare-subsidised psychology sessions, you’ll need your usual GP or MyMedicare practice. See Mental Health Treatment Plans explained.

When to get urgent help

Call 000 or go to your nearest emergency department if:

• you have chest pain or trouble breathing and aren’t sure it’s anxiety
• you’re thinking about suicide or harming yourself
• you or someone else is in immediate danger

If you need to talk to someone now:

• Lifeline: 13 11 14 (24 hours, 7 days)
• Beyond Blue: 1300 22 4636 (24 hours, 7 days)

How Teldoc can help

Our AHPRA-registered GPs can talk with you about anxiety by phone or video, 7 days a week from 9 am to 7 pm (Sydney time). Most patients are seen within 15 minutes. Your GP can:

• assess your symptoms and check for physical causes
• suggest practical strategies and self-help programs
• prescribe treatment if clinically appropriate, with an eScript sent to your phone
• refer you to a psychiatrist or other specialist where needed
• provide a medical certificate if you need time off

We don’t prescribe controlled medicines, such as benzodiazepines, and Teldoc doesn’t provide psychology services. Mental health consultations are $55 on weekdays and $75 on weekends and public holidays, with no Medicare rebate. They’re bulk billed for patients experiencing homelessness. See our fees page or read more about anxiety support online.

Frequently asked questions

Can anxiety cause physical symptoms?

Yes. Anxiety can cause a racing heart, fast breathing, sweating, shaking, dizziness, tummy upsets and muscle tension. If you have chest pain or aren’t sure what’s causing your symptoms, get checked.

Is anxiety the same as stress?

Not quite. Stress is a response to a pressure in your life and usually eases when the pressure passes. Anxiety can continue without an obvious trigger and may be out of proportion to the situation.

Can anxiety be treated without medicine?

Yes. Many people improve with psychological therapy such as CBT and self-help strategies. Medicine may help some people, especially when anxiety is severe. A doctor can help you decide.

What should I do during a panic attack?

Try to slow your breathing and remind yourself it will pass, usually within minutes. If you have chest pain, trouble breathing or aren’t sure it’s a panic attack, call 000.

Can I get help for anxiety by telehealth?

Yes. A GP can assess your symptoms by phone or video, discuss treatment, prescribe if clinically appropriate and refer you on. For a Mental Health Treatment Plan, you’ll usually need your usual GP or MyMedicare practice.

This article is general health information and isn’t a substitute for advice from your own doctor. If you’re worried about your health, speak to a GP. In an emergency, call 000.

Medically reviewed by Dr Vafa Derakshan (MBBS, FRACGP), September 2026