Understanding Anxiety

Anxiety disorders are among the most common mental health conditions in Australia, affecting around 1 in 4 people at some stage of their life (Beyond Blue). Around 15% of Australians aged 16-24 experience an anxiety disorder each year (Orygen). Everyone feels anxious sometimes. You may have heard the phrase ‘fight, flight, or freeze’ response. This is anxiety being activated physiologically. The brain and body work together to keep us alert to possible threats by releasing stress hormones like adrenaline and increasing our heart rate. In small amounts, it can be helpful and motivating but when the body becomes overprotective and reads every uncertainty as danger, our nervous system can become stuck in high alert mode. The good news is that anxiety is highly treatable and with the right support, living with it becomes easier too.

Common Types of Anxiety

Generalised Anxiety Disorder (GAD)

Ongoing and excessive worry about everyday things such as school, work, health, relationships, or the future. Most common type of anxiety.

Social Anxiety

Intense fear of being judged, embarrassed, criticised, or negatively perceived by others in social settings and not wanting to be around these environments.

Panic Disorder

Experiencing reoccurring panic attacks that bring on intense surges of fear or discomfort that can feel like you’re ‘dying’ or having a ‘heart attack’, alongside ongoing fear of having another panic attack.

Separation Anxiety

Excessive fear or distress about being separated from parents, caregivers, partners, or other safe people and places, worrying that something bad will happen to them or you.

Specific Phobias

Strong fear of a particular object or situation such as needles, flying, spiders, heights, or vomiting, leading them to avoid these situations.

Agoraphobia

Fear of settings where escape may feel difficult, embarrassing, or help may not be available, often leading to avoidance of crowds, public places, transport, or leaving home.

What Anxiety Can Look Like

Physical symptoms

• Hyperventilating or shortness of breath

• Sweating, shaking, or dizziness

• Nausea, stomach aches, or diarrhoea

• Muscle tension or headaches

• Difficulty sleeping or feeling exhausted

• Shaking the leg or fidgeting with hands 

• Increased heart rate

Emotional symptoms

• Feeling embarrassed, ashamed, or self-conscious

• Feeling restless or ‘on edge’

• More sensitive to criticism or stress

• Constantly worrying or fearful that something may happen

• Feeling incapable of handling uncomfortable situations

Behavioural changes

• Avoiding situations, places, people, or tasks for short term relief

• Seeking constant reassurance

• Attendance issues

• Overpreparing or overexplaining things

• Needing everything to feel ‘perfect’

• Withdrawing socially

Thoughts people may have

• ‘What if something bad happens?’

• ‘People will judge me.’

• ‘I’m going to embarrass myself.’

• Overthinking or having uncontrollable, racing thoughts

• Expecting the worst-case scenarios

• Jumping to conclusions

Cycle of Avoidance – The Anxiety Trap

One of the most important things to understand about anxiety is that avoidance makes it stronger. When something feels overwhelming, avoiding it gives you temporary relief. The brain learns that avoiding things feels safe, teaching our nervous system that the situation must really be dangerous. Over time, the anxiety grows larger and avoidance spreads.  The goal isn’t to eliminate that feeling altogether but to learn how to sit with the discomfort and work through it safely. 

Strategies That Help

Only Way Out Is Through

Slowly and gradually facing your fears instead of avoiding them can teach the brain and body that the situation feels uncomfortable but is not actually dangerous. Using calm, compassionate language through anxiety can help settle the nervous system while building confidence and resilience over time.

‘I’m capable of handling hard situations.’‘It’s okay to feel like this.’‘I’ve been here before. I got this.’

Reduce Reassurance Seeking

Reassurance can feel helpful in the moment, but repeated reassurance can sometimes keep anxiety going. It teaches the brain that uncertainty is unsafe or needs to be constantly checked. Over time, this can accidentally increase worry and self-doubt. Seeking reassurance can look like:

• Repeatedly asking ‘Are you sure?’ or ‘Will I be okay?’

• Constantly checking symptoms or worries online

• Repeated texting or calling when someone hasn’t replied

• Avoiding situations unless someone guarantees things will be okay

• Checking things multiple times for certainty

Learning to gradually sit with uncertainty is an important part of building confidence and reducing anxiety in the long-term.

Stay connected

Anxiety often pushes people to avoid or withdraw from activities that are important for wellbeing and recovery. Maintaining routines will help support emotional regulation, confidence, and social interaction. This can include:

• School attendance

• Work attendance

• Consistent sleep routines

• Exercise and walking schedules

• Hobbies and fun activities

• Social connection and support

Small or partial participation is heavily encouraged as it’s still more helpful than complete withdrawal.

Grounding Techniques

Using self-soothing strategies can help regulate your emotions through deep breathing, taking a short break, meditation or mindfulness, exercising, identifying the 5 senses, positive affirmations, or journalling will help redirect your attention away from the distressing thoughts and focus on staying present.

Children and teenagers borrow calm from the adults around them. Staying regulated yourself is often one of the most powerful supports you can provide.

Helpful Apps

Having a tool to confront or embrace your anxious thoughts can be a great complement to therapy with a professional. It can also provide a sense of empowerment between sessions. These apps may help manage symptoms or panic however, they are not a replacement for therapy or emergency services.

ClearlyMe App

• Designed specifically for teenagers experiencing anxiety, stress, low mood

• Uses evidenced-based CBT strategies to build coping skills and emotional resilience

• Short, interactive activities designed for everyday use

• Developed by the Black Dog Institute

Headspace App

• Suitable for both young people and adults

• Focuses on mindfulness, relaxation, stress reduction, sleep support

• Includes guided meditations, breathing exercises, calming techniques

• Helpful for managing anxiety, emotional overwhelm, sleep difficulties

Sleep Ninja App

• Designed for teenagers experiencing sleep difficulties linked to stress and anxiety

• Uses evidenced-based CBT for insomnia strategies to improve sleep habits and routines

• Includes sleep tracking, relaxation tools, and structured daily support

• Developed by the Black Dog Institute

When to Seek Professional Help

Consider looking for support when anxiety begins to interfere with your daily life and overall wellbeing through behaviours such as:

• Avoiding school, work, social gatherings, or leaving the house

• Frequent panic attacks or overbearing fear

• Difficulty sleeping, concentrating, or relaxing

• Feeling stuck, hopeless, or emotionally exhausted

• Ruminating thoughts that are difficult to control

• Increased irritability, emotional outbursts, or withdrawal of friends and family

• Relying heavily on reassurance or avoidance to cope

Early support can help prevent anxiety from becoming bigger and harder for you to manage over time. The goal is not to remove all anxiety completely, but to help you better understand it, learn healthy ways to cope with it, and gradually feel more confident managing your everyday life.

Effective Treatments for Anxiety

• Counselling

• Cognitive Behaviour Therapy (CBT)

• Acceptance and Commitment Therapy (ACT)

• Exposure-based Therapy

• Psychoeducation

• Nervous system regulation strategies

• Medication support if necessary

Helpful Resources

Lifeline – 13 11 14, Text message – 0477 131 114, Online chat available 24/7

24/7 crisis support and suicide prevention services.

Kids Helpline – 1800 55 1800

Free counselling and support for young people ages 5-25 years old.

Anxiety Recovery Centre Victoria Helpline – 1300 269 438 or 03 9830 0533, Mon-Fri 10am-4pm

Provides support, information, and referral to people with anxiety disorders.

Beyond Blue (https://beyondblue.org.au/)

Mental health information, self-help tools, and professional directory.