If you are in immediate danger call 999.If you need urgent help call NHS 111.
RiversideChildren & Families
Back to all resources

Anxiety & Panic

Understanding anxiety and learning strategies to manage anxious feelings.

Understanding anxiety & panic

Anxiety is a natural response to stress or perceived danger. It becomes a problem when it's excessive, persistent, and interferes with daily life. Young people may experience worry, physical symptoms like rapid heartbeat, or avoidance of situations that trigger anxiety.

Coping Strategies

  • 1

    Practice slow, deep breathing - breathe in for 4 counts, hold for 4, breathe out for 4

  • 2

    Ground yourself using the 5-4-3-2-1 technique: notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, 1 you can taste

  • 3

    Challenge anxious thoughts by asking: "Is this thought helpful? Is there evidence for and against it?"

When to Seek Professional Help

  • Anxiety is stopping you from doing everyday activities

  • You're avoiding school, social situations, or things you used to enjoy

  • Physical symptoms are severe or persistent

  • You're having panic attacks regularly

Helpful Resources

These organisations provide additional information and support:

  • YoungMinds

    Information and support for young people's mental health

  • Mind

    Mental health charity providing advice and support

  • NHS - Anxiety in children

    NHS guidance on anxiety in children and young people

  • Childline

    Free, confidential support for young people

Need support?

If you need professional support, learn about making a referral to our services.

Learn about referrals