What even is anxiety?
Anxiety is that nervous, uneasy feeling you get before a big exam, a job interview, or even a party where you don’t know many people. A bit of anxiety can actually be helpful – it can keep you alert, help you prepare, and even keep you safe.
But when anxiety starts taking over your life – when it’s there most days, feels overwhelming, and stops you from doing the things you care about – it might be time to take it seriously and get some support.
When anxiety becomes a problem
Anxiety becomes more than just nerves when:
- You feel anxious most days
- The symptoms are intense and hard to control
- It starts interfering with your life – like school, work, friendships, or hobbies
Types of anxiety you might have heard of
If you think you might be dealing with anxiety, it’s a good idea to chat with a mental health professional. They’re trained to help you figure out what’s going on. Here are some common types:
- Specific Phobia
Intense fear of a particular thing (like needles, spiders, or flying) that leads to avoiding it at all costs. - Generalised Anxiety Disorder (GAD)
Worrying about lots of different things most of the time, even when there’s no clear reason to. It can feel like your brain is always on high alert. - Social Anxiety
Fear of being judged or embarrassed in everyday situations like talking to people, eating in public, or giving a presentation. - Panic Disorder
Sudden, intense panic attacks that come with physical symptoms like a racing heart, dizziness, or trouble breathing. You might also worry about having another one. - Obsessive Compulsive Disorder (OCD)
Repetitive, unwanted thoughts (obsessions) and behaviours or rituals (compulsions) that you feel you must do to ease the anxiety. - Post-Traumatic Stress Disorder (PTSD)
After a traumatic event, you might have flashbacks, nightmares, or feel constantly on edge. - Health Anxiety
Constantly worrying that you’re sick, even when there’s no real evidence. You might find yourself Googling symptoms or visiting the doctor a lot.
How to manage anxiety (Yes, you can!)
Anxiety can be exhausting – mentally, emotionally, and physically. But there are heaps of things you can do to feel better. Here are some strategies you can start using today:
Track it
Start a journal or use an anxiety app to keep track of when your anxiety shows up, what triggered it, and how it made you feel. Spotting patterns can help you manage it better.
Watch your self-talk
Anxiety loves to tell stories – usually worst-case scenarios. Try to notice when your thoughts are spiralling and ask yourself: “Is this thought helpful or true?”
Calm breathing
When you’re anxious, your breathing can get fast and shallow. Try slow, deep breaths to calm your nervous system. Inhale for 4, hold for 4, exhale for 4.
Progressive muscle relaxation
Tense and release each muscle group in your body, one at a time. It helps release physical tension and makes you feel more relaxed.
Mindfulness
Anxiety often pulls us into the future or the past. Mindfulness helps bring your focus back to the present. Apps like Smiling Mind or Headspace are great for this.
Gently challenge yourself
Avoiding things that make you anxious might feel good short-term, but it makes anxiety worse in the long run. Set small, achievable goals to face your fears bit by bit.
Look after your body
Exercise, eat well, get enough sleep, and cut back on caffeine, alcohol, and other substances. Your body and brain are connected – treat both with care.
Lean on your people
Talk to someone you trust – friends, family, a teacher, or a counsellor. You don’t have to go through this alone.
Helpful resources
These aren’t a replacement for professional help, but they’re great tools to support you:
- Smiling Mind
Aussie mindfulness app designed for young people - Anxious in Austin
Psychologist-led podcast with practical tips - Headspace
Guided meditations and sleep stories - Your Anxiety Toolkit
Podcast focused on self-compassion and anxiety
Prepared by the Student Safety and Wellbeing Team