When to seek support for anxiety or stress
If anxiety or stress is persistent or severe, professional support can help.
This guide offers cautious signposting rather than diagnosis.
If you want to act immediately, use the tool first. Then return here to build a routine.
Open Stress ToolsPractical steps
Common signs to watch
Difficulty sleeping, persistent worry, or feeling unable to cope.
Avoiding daily tasks or feeling overwhelmed most days.
Where to seek help in the UK
Contact your GP for advice or support options.
In urgent situations, contact NHS 111 or emergency services.
Next steps
Suggested next stepsAnxiety & Stress Support
Return to the pillar hub and choose the next guide.
Panic: what to do first
Immediate steps to steady the body during a panic spike.
Stress reset routine
A short routine for calming the body and mind.
Breathing for anxiety
Simple breathing steps to reduce tension and worry.
Grounding 5-4-3-2-1
A sensory grounding technique for quick calm.
Breathing exercises for stress
A calm, practical breathing routine to support stress regulation. Educational guidance only.
Quick FAQs
Is this a diagnosis?
No. It is general guidance only.
What if I am unsure?
It is okay to ask your GP for advice.
Can I use tools while waiting for support?
Yes, gentle self-help can be useful alongside professional care.
Educational information only. If you are worried about your health or safety, seek professional advice.
Educational information only. If you are in immediate danger or feel unable to keep yourself safe, call 999. For urgent medical advice in the UK, contact NHS 111.