Mental Health
Anxiety
Anxiety is a feeling of worry or fear that everyone experiences at times.
This guide is for adults who have feelings of anxiety.
We have separate anxiety guides: on helping a child or young person for young people generalised anxiety disorder You can feel anxious or worried when you are concerned about something you are going through or what is about to happen. For example, a test, speaking in public, a job interview or a social occasion.
Feelings of anxiety are your body's natural reaction to some stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe.
But anxiety can sometimes build up over time and be difficult to manage.
Signs of anxiety
Signs of anxiety
Anxiety affects different people in different ways.
Anxiety can affect how you think, feel and behave, including:
being on edge, restless or irritable
feeling a sense of dread
difficulty concentrating or making decisions
repeatedly checking things or seeking assurance from others
avoiding situations or putting off doing things you are worried about
an increase or decrease in your appetite or craving junk food
loss of interest in sex
Physical signs of anxiety can include:
dizziness
sweating
shortness of breath
trembling
headaches
tummy aches or diarrhoea
tiredness
sleep problems
nightmares
teeth-grinding or jaw clenching
a strong, fast or irregular heartbeat
pins and needles
a dry mouth
muscle tension, or neck and shoulder pain
a flare-up of another health problem, for example, dermatitis or asthma
Signs of anxiety can be mistaken for a physical illness. Talk to your GP if you are concerned about any of these signs.
If your anxiety has been going on for a while or getting worse, you may need to talk to someone else.
Check for other types of anxiety
Check for other types of anxiety
You may have a specific type of anxiety if you have any of these symptoms:
have panic attacks often
find it hard to control your worry
get very anxious about everyday situations at school or at home
avoid meeting new people
have unwanted thoughts and urges (obsessions)
have the need to repeat things (compulsions)
have bad memories, flashbacks or nightmares that cause significant distress
have a fear you can’t deal with of an object, place, situation, feeling, animal
worry about your body, or a fear that you may be unwell or have a serious illness
We have separate guides on:
social anxiety
panic attacks
panic disorder
phobias
agoraphobia
generalised anxiety disorder
health anxiety
Causes of anxiety
Causes of anxiety
Anxiety can be an understandable response to a stressful event in your life, for example:
a family or relationship problem
a bereavement
an illness
a work situation
money worries
exam stress
social isolation
social media
What causes anxiety in one person may not create the same feeling in someone else.
Sometimes it can be difficult to know what is making you anxious. This can be upsetting or stressful. If you learn to recognise what is making you anxious, it can help you deal with the uncertainty.
Anxiety can also be part of stress.
When to talk to someone else
When to talk to someone else
If you have tried our tips and the self help resources but you think you need extra support, it may help to talk to someone.
You could talk to your GP or someone at an organisation that provides mental health services.
Organisations that provide mental health services
Your GP will listen to you and may:
- help find the cause of your anxiety
- give advice
- refer you for SilverCloud - a guided digital CBT service
- prescribe medicine
- tell you what treatment might help
- tell you ways to get free to low cost talk therapy
- refer you to Counselling in Primary Care if you have a medical card
Self-help resources for anxiety
Self-help resources for anxiety
There are apps you can use and courses you can do that may help your anxiety.
Clear Fear app
A free app that can help you manage the symptoms of anxiety.
Get Clear Fear from the App Store - apple.com
Get Clear Fear from Google Play - google.com
Headspace app
An app that teaches meditation and mindfulness skills.
Get Headspace from the App Store - apple.com
Get Headspace from Google Play - google.com
Minding your Wellbeing Programme videos
Five videos that help you learn more about mindfulness, gratitude, self-care and resilience.
Watch the Minding Your Wellbeing Programme videos
Balancing Stress programme
Everyone feels stressed sometimes. Balancing Stress is a free programme of 6 videos can help you understand and manage stress.
You will learn practical ways to deal with stress, worry, anxiety, low mood and relationship difficulties.
Text About It
Text About It
Free 24-hour chat service. It provides everything from a calming chat to immediate support for people going through a mental health or emotional crisis.
Services and contact details
Services:
- chat
Contact
Freetext: HELLO to 50808
Any time
Website: textaboutit.ie
Samaritans
Samaritans services are available 24 hours a day, for confidential, non-judgemental support.
Services and contact details
Worried about someone else
If you notice someone is struggling with their mental health, this can be worrying. You may not know what to do.
How to help someone having mental health difficulties
Non-urgent advice:Talk to a GP or mental health professional if:
- you are finding it hard to cope
- anxiety is having a negative affect on your day-to-day life
- your anxiety has been going on for a while or getting worse
Ask for an urgent appointment if you are in crisis.
Find a GPFind a GP out of hours
Urgent advice:Phone 112 or 999 or go to your nearest emergency department if:
- you or someone you know is about to harm themselves or someone else
Find your nearest emergency department
If you go to an ED, it can help to bring someone with you.
Page last reviewed: 26 September 2025
Next review due: 26 September 2028
HSE Live - we're here to help
Monday to Friday: 8am to 8pm
Saturday: 9am to 5pm
Sunday: Closed
Bank holidays: Closed
Freephone: 1800 700 700
From outside Ireland: 00 353 1 240 8787
- HSE Facebook
- HSE Instagram
- HSE TikTok
- HSE YouTube
- HSE LinkedIn
- Complaints and feedback
- Emergencies
- Cookie settings
Support links
© Health Service Executive
Samaritans
Samaritans
Samaritans services are available 24 hours a day, for confidential, non-judgemental support.
Services and contact details
Services:
- helpline
- email support
- self-help app
Contact
Freephone: 116 123
Any time
Email: jo@samaritans.ie
Website: samaritans.ie
Worried about someone else
If you notice someone is struggling with their mental health, this can be worrying. You may not know what to do.
How to help someone having mental health difficulties
Non-urgent advice:Talk to a GP or mental health professional if:
- you are finding it hard to cope
- anxiety is having a negative affect on your day-to-day life
- your anxiety has been going on for a while or getting worse
Ask for an urgent appointment if you are in crisis.
Find a GPFind a GP out of hours
Urgent advice:Phone 112 or 999 or go to your nearest emergency department if:
- you or someone you know is about to harm themselves or someone else
Find your nearest emergency department
If you go to an ED, it can help to bring someone with you.
Page last reviewed: 26 September 2025
Next review due: 26 September 2028
HSE Live - we're here to help
Monday to Friday: 8am to 8pm
Saturday: 9am to 5pm
Sunday: Closed
Bank holidays: Closed
Freephone: 1800 700 700
From outside Ireland: 00 353 1 240 8787
- HSE Facebook
- HSE Instagram
- HSE TikTok
- HSE YouTube
- HSE LinkedIn
- Complaints and feedback
- Emergencies
- Cookie settings
Support links
© Health Service Executive
Stress - tips and self-help
Everyone feels stress sometimes, especially when dealing with a difficult situation.
Difficult situations can include relationship difficulties, work issues or money worries.
Feeling stress can sometimes motivate you to get things done or find solutions to your difficulties. But a lot of stress over a long time can cause you physical, mental and emotional exhaustion. This is known as burnout.
Our tips can help you manage feelings of stress.
Signs of stress
Signs of stress
Stress affects everyone in different ways. But it’s not always easy to know that stress is the cause of your feelings, thoughts or actions.
Stress can cause you to:
feel overwhelmed (feeling that everything is too much)
find it hard to concentrate
be irritable
feel anxious, worried or scared all the time
be forgetful
lack self-confidence
feel tired all the time or have sleep problems
avoid certain places or people
eat less or more than usual
drink alcohol or smoke more than usual
Physical signs of stress can include:
increased heart rate
increased breathing rate
high blood pressure
a high metabolism (burning calories at a faster rate)
Causes of stress
Causes of stress
Stress is usually a reaction to mental, physical or emotional pressure. The causes of stress can vary from person to person.
Stress can be triggered by, or be part of, anxiety or low mood.
Possible causes of stress include:
relationship difficulties
big or unexpected life changes, like moving house or starting to care for someone
problems or pressure at work, school or college
looking for a job
money worries
health issues, either for you or someone close to you
pregnancy and children
problems with housing
feeling lonely and unsupported
Tips to help with stress
Tips to help with stress
There are many things that can help you cope with stressful events and deal with feelings of stress or burnout.
Monitor yourself
Monitor yourself and identify (find out) what is causing you stress. This can differ from person to person.
Identify if it is a short term stressor (such as exams) or a long term stressor (such as caring for a vulnerable person). Set out a plan to manage this.
Plan ahead
If you have a stressful day or week coming up, plan ahead. This can make you feel prepared and better able to cope.
To be prepared:
- make a to-do list with important and urgent tasks
- gather any things you will need
- if you need to travel, work out the journey
- make time for the things you enjoy at the end of the day or during the week
- think about who you can ask for help, if you need it
Break down tasks
If a task seems overwhelming and difficult to start, try breaking it down into smaller parts. Complete each part and then move on to the next part.
Setting realistic goals can help you manage stress.
Give yourself credit when you complete a task.
Focus on things you can control
Feeling you have lost control is a common cause of stress. But it's not always possible to change or control a difficult situation.
Focus on things you can control, rather than things you cannot control. This is an important part of finding a solution. For example, you might lose your job. This could be out of your control.
Instead, focus on something you can control. For example, looking for a new job or a course to help you get new skills that will help you find another job.
Think about the good things
Take time to think about the good things in your life.
Each day, think about what went well and write down 3 things you're grateful for.
Talk about your feelings
If you feel stressed, it can help to talk to a friend or family member about how you feel.
Telling a trusted person how you are feeling can help to make things clearer for you.
It can help you:
- understand why you are feeling stressed
- get help with managing it
You can also process your feelings through creative activities such as art, writing or music.
Breathing exercises
Breathing exercises can help your mind and body get control of a difficult situation. They only take a few minutes to do and can help you manage strong emotions and reduce stress.
Mindfulness
Mindfulness teaches you to become aware of the present moment. This helps you enjoy things more.
You can learn to not react or become overwhelmed by what’s going on around you by doing mindfulness. Instead, you notice your thoughts, feelings and sensations.
Mindfulness can be an easy activity you can fit into your day.
Sleep well
Stress can make you feel more tired than usual. It can also make it more difficult to get or stay asleep.
Sleep is important for mental health. It helps you to think clearly and gives you the energy to deal with problems.
Most people need 5 to 9 hours sleep a night. More than 7 hours is recommended for adults. The ideal amount is 8 hours, but everyone's different.
Healthy eating
What you eat can make a difference to your mental health. A diet rich in nutrients such as fruit, vegetables, whole grains, nuts and seeds can boost your energy and mental health.
Healthier food choices can improve your mental and physical health.
Physical activity
Physical activity will help you sleep, relax and feel better. It helps reduce stress, burn off anxious energy and feel calm. It can also be a good way to meet people if you join a club or do group activities.
Any activity is useful, as long as it is suited to your ability and you do enough of it. Find something that you enjoy doing. This will help keep you motivated to do it every day.
Alcohol and smoking
If you feel stressed, you may drink more alcohol or smoke more than you usually do.
It might be tempting to use smoking and alcohol to manage stress. But try not to do this as a way of coping. This is because it can have a negative long-term effect on your health and reduce your energy levels.
Self-help resources for stress
Self-help resources for stress
There are several self-help resources for managing stress.
Balancing Stress programme
Everyone experiences stress at times. Our free programme of 6 videos can help you understand and manage stress.
You will learn practical ways to deal with stress, worry, anxiety, low mood and relationship difficulties.
Minding your Wellbeing Programme videos
5 videos that help you learn more about mindfulness, gratitude, self-care and resilience.
Watch the Minding Your Wellbeing Programme videos
Headspace app
An app that teaches meditation and mindfulness skills.
When to talk to someone else
When to talk to someone else
If you have tried our tips and self help resources but you think you need extra support, it may help to talk to someone at a helpline.
Organisations that provide mental health supports and services
Text About It
Text About It
Text About It is a free, 24/7 service, providing everything from a calming chat to immediate support for your mental health and emotional wellbeing.
Free-text HELLO to 50808 for an anonymous chat with a trained volunteer, any time.
Samaritans
Samaritans
Samaritans services are available anytime, for confidential and non-judgemental support.
Freephone: 116 123
Email: jo@samaritans.ie
Samaritans
Sleep problems - tips and self-help
Sleep is important for your health. Our bodies and minds need sleep to rest and recover.
But sometimes you may not get as much sleep as you would like.
How to change your sleep habits gradually
How to change your sleep habits gradually
It can be hard to change habits. Old routines are familiar and take less effort. Wanting to change is a good start but the change needs to be realistic for a new habit to stick.
Ways to make small changes
Start by making 1 small, manageable change.
For example, you could:
-set an alarm to start winding down and get ready for bed
-write a to-do list for the next day
-go for a brisk walk during the day
-avoid drinking coffee in the afternoon
When you can do the new habit without thinking, add other changes to your sleep routine.
Avoid things that affect your sleep
Avoid things that affect your sleep
Avoid or cut down on things that keep you awake and affect sleep quality. Find out things you can try instead.
-Nicotine
-Alcohol
-Caffeine
-Large meals before bedtime
-Blue light from screens
-Staying up late for 'me time'
-Anxiety from tracking sleep with devices
Causes of sleep problems
Causes of sleep problems
The most common cause of not getting enough sleep is your sleep routine. This is sometimes called sleeping habits or sleep hygiene.
Good sleep habits can make sleep problems go away, even if something else caused you to have poor sleep. Sometimes, the reason you started having trouble sleeping is different from the reason it continues.
Collapsible tab heading
Collapsible tab heading
Fill in the text content of the collapsible item here. You can provide details and explanation for the question here.
How much sleep you need
How much sleep you need
Getting at least 7 hours sleep is good for your health. You’re probably getting enough sleep if you feel rested when you wake up and do not feel sleepy during the day.
On average:
- adults need 7 to 9 hours
- young people need 8 to 10 hours
- children need 9 to 13 hours
- toddlers and babies need 12 to 17 hours
Signs of sleep problems
Signs of sleep problems
You may have a sleep problem if you:
- find it hard to go to sleep
- wake up several times during the night
- lie awake at night
- wake up early and cannot go back to sleep
- often fall asleep during the day
- sleep during the day and and can still sleep for long hours at night
You might be sleep deprived (not getting enough sleep) if you:
- wake up feeling tired and are very sleepy during the day
- have trouble getting up
- feel tired
- find it hard to concentrate
- are less alert than usual
- are easily irritated
- are slower in your actions
- need caffeine - such as in coffee, tea or energy drinks to get through the day
- have trouble coping with stress
What to do
What to do
Try not to worry if you are not sleeping well for a short while. This can be perfectly normal. Sleep difficulties are common and usually get better within a few weeks.
If you have an ongoing difficulty getting to and staying asleep you may have insomnia.
Often, changing your sleeping habits or sleep routine will help.
Talk to a GP or mental health professional if:
- you are feeling tired all the time (more than is normal for you)
- you have tried to change your sleep routine and this has not helped your sleep
- you often fall asleep during the day
- you have had a sleep problem for months - you may have insomnia
- you are finding it hard to cope because of your sleep problem
- your sleep problem or sleepiness is having a negative affect on your day-to-day life
They will try to find out what's causing your sleep problems so you can get the right treatment.
Ask for an urgent appointment if you are in crisis.
Sleep problems and your health
Sleep problems and your health
Not getting enough sleep can affect your physical and mental health.
Feeling tired, not having energy, or having problems sleeping can also be signs or symptoms of health conditions.
Tips for better sleep
Tips for better sleep
There are things you can do to help you sleep better.
Sleep problems usually get better if you change your sleep routine (sleeping habits).
Changing your sleep habits and getting into a good sleep pattern may take weeks. You can do it by making small changes at a time.
Stick to a sleep routine
Many of the things that affect your sleep happen hours before bedtime.
To have the best chance of a good night's sleep work backwards from your bedtime to create a sleep routine.
-Get up if you cannot sleep
-Plan for better sleep
-Help your body clock
-Be more active every day
-Calm a racing mind before bed
-Make your sleeping space restful and relaxing
-Create a wind-down routine that works for you
-Light snacks that can help you sleep
-Keep a sleep diary
-Deal with stress, worry, anxiety, low mood and relationship difficulties