Anxiety is something we all feel at different times in our lives. It’s a normal emotion that helps us stay alert and safe — but sometimes, it can feel overwhelming. 

In this article, we’ll explore what anxiety is, how to spot it, and what you can do to work through it. We’ll look at this topic in three parts: for children, for teens, and for adults.

What is anxiety for children?

Anxiety is like a big worry that won’t go away. Imagine having a butterfly in your tummy before going on stage or trying something new — that’s anxiety helping you get ready. But sometimes, the worry gets too big and makes you feel sick or scared even when you’re safe.

How can I tell if I feel anxious?

• Your heart beats fast
• You feel sweaty or shaky
• You want to hide or run away
• Your tummy hurts
• You have scary thoughts

What can I do to feel better?

• Take big, slow breaths: Pretend you’re blowing up a balloon slowly.
• Talk to someone you trust: Like a parent, teacher, or friend.
• Draw or write about your feelings: Putting feelings on paper can help them feel smaller.
• Do something that calms you: Like listening to music, cuddling a toy, or playing outside.

What is anxiety for teens?

Anxiety is your body’s way of reacting to danger or stress — like an alarm system. It can help you focus or stay safe. But when it’s too strong or happens too often, it can make everyday life difficult.

How can I recognise it?

• Racing thoughts you can’t stop
• Trouble sleeping
• Feeling tense or restless
• Avoiding situations or people
• Worrying about the future constantly

How can I work through it?

• Breathe deeply and ground yourself: Try the “5-4-3-2-1” technique — notice 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.
• Move your body: Exercise can help release the tension.
• Reach out: Talking to a trusted adult, school counsellor, or mental health professional can help.
• Challenge unhelpful thoughts: Ask yourself, “Is this really true? What would I tell a friend feeling this way?”
• Create a coping plan: Write down activities or people who help you feel better and use it when you feel overwhelmed.

What is anxiety for adults?

Anxiety is a natural human response to stress, characterised by feelings of worry, nervousness, or fear. It can become problematic when it is excessive, persistent, and interferes with daily life.

How can I identify it?

• Constant overthinking and worrying
• Physical symptoms: tight chest, shortness of breath, fatigue, digestive issues
• Avoiding certain tasks or situations
• Feeling on edge or irritable
• Difficulty concentrating

How to manage anxiety in high-stress moments

• Pause and breathe: Take slow, deep breaths to signal safety to your body.
• Practice mindfulness: Focus on the present moment without judgment.
• Name and tame: Naming what you feel helps lessen its power.
• Use self-compassion: Speak to yourself the way you would to a loved one.
• Seek support: Therapy, support groups, or talking to a close friend can provide relief.

Anxiety can feel scary and isolating, but it is a common human experience — and there are ways to work through it at every age. Whether you’re a child learning to name your feelings, a teen managing new pressures, or an adult juggling multiple responsibilities, you don’t have to face anxiety alone!