Worry is normal
Feeling nervous before an exam, a match or a new school is part of life. A bit of anxiety can even help you prepare. It usually passes once the situation is over.
When it's more than worry
Anxiety may need support when it's very strong, lasts weeks or months, comes without a clear reason, or makes you avoid things you need or want to do. It can show up in the body too: a racing heart, stomach aches, headaches, feeling sick, trouble sleeping, or panic attacks.
What helps
Slow breathing, movement, sleep, and talking to someone you trust all help. Taking small, gentle steps towards what you fear works better than avoiding it completely. Talking therapies, such as cognitive behavioural therapy (CBT) with a trained professional, help many young people. Sometimes a doctor also suggests medicine; that is always their decision with you.
When to talk to someone
If worry or panic is stopping you from going to school, seeing friends or sleeping, talk to a parent, a school counsellor or a doctor. Tele-MANAS (14416) can talk it through any time.
Need help now?
Talk to a parent, a teacher or another adult you trust. You can also call, free, any time: