Anxiety

Anxiety can affect your body, your thoughts and your behaviour. You might notice:

Feelings and thoughts

• Worrying all the time

• Feeling frightened or tense

• Finding it hard to think clearly or focus

• Feeling overwhelmed

How your body feels

• Fast heartbeat or tight chest

• Feeling shaky or sweaty

• Feeling sick or dizzy

• Trouble sleeping or feeling very tired

Behaviour

• Avoiding people or places

• Wanting lots of reassurance

• Changes in eating or sleeping routines

Some people have panic attacks, which feel like sudden, intense fear. This can feel scary, but it will pass.

There are many reasons anxiety might happen. Sometimes the reason is clear, and sometimes it isn’t. Possible causes include:

• School or exam pressure

• Friendship or relationship problems

• Family changes or stress

• Big life changes

• Worries about health or the future

• Too much stress building up over time

Everyone has different triggers, and all feelings are valid.

There are things you can do to help yourself when you feel anxious. Not everything works for everyone, but you can try different ideas to see what helps.

• Slow breathing — take slow breaths in and out to calm your body.

• Talk to someone you trust — sharing how you feel can help.

• Keep a routine — sleep, meals and breaks help your mind stay steady.

• Move your body — exercise or fresh air can release stress.

• Do one thing at a time — break big tasks into small steps.

• Take time away from stress — for example social media or loud environments.

It is okay to take small steps. Small changes can make a big difference over time.

You may need extra help if:

• Anxiety lasts a long time

• It stops you doing everyday things

• You avoid places or people because of worry

• You struggle to cope

• You feel hopeless or unsafe

Asking for help is a strong and positive choice.

The SHINE method can make a real difference to anxiety because it supports both the body and the mind. When these five areas are healthy and balanced, your brain feels safer and calmer, and anxiety becomes easier to manage.

We use the SHINE method to help build strong foundations for wellbeing. These five areas support good mental health and are important when managing anxiety:

S — Sleep

Good sleep helps your brain rest and recover. Try to keep a regular bedtime and wake-up time.

H — Healthy Eating

Eating regular meals gives your body energy and keeps your mood more balanced.

I — Interaction

Talking and spending time with others helps you feel supported and connected, even when things are difficult.

N — Nature & Sunlight

Being outdoors, even for a short walk, can improve mood and calm the mind.

E — Exercise

Movement helps release stress and boosts endorphins, which are chemicals that make you feel better.

The SHINE method helps build healthy habits that support long-term wellbeing. Small daily actions in these areas can make a big difference over time.