Quick Starter: Generalised Anxiety
Educational information only — not a diagnosis or medical advice.
What it is
A pattern of excessive, hard-to-control worry with associated physical and cognitive symptoms.
Possible signs
- Feeling on edge, restless or keyed up
- Irritability; difficulty concentrating
- Sleep disturbance (falling or staying asleep)
- Muscle tension; racing thoughts
Trusted resources
Use this site for Generalised Anxiety
- Begin with the SOS reset, then extend with 4-7-8 for longer exhales.
- Schedule brief practices morning & evening to steady baseline.
- Use the share tools to keep supportive prompts handy.
Progress (local only)
Anxiety — Calm the Body, Train the Mind
Skills to steady breath, unhook from worry, and build confidence through small exposures. Educational only; not medical advice.
60‑second reset
5‑4‑3‑2‑1 grounding
Worry container
- Pick a daily 15‑minute slot for worry. When worries pop up, jot them and return at the slot.
- At the slot: sort into actionable vs not in my control. Do one tiny action; shelve the rest.
Exposure — the gentle way
Make a ladder of 5 steps from “a bit uncomfortable” to “quite tough”. Stay long enough for the discomfort to drop 30–50%, repeat, then move one step.
- Start tiny; pair with a slow breath. Safety first and avoid risky situations.
- Track wins; expect wobbles. Habits grow with repetition.
Evidence & UK resources
- NHS — Breathing exercises for stress/anxiety
- NHS — Talking therapies (self-referral)
- NHS Inform — Anxiety self‑help guide
- NHS — Self‑help therapies (online CBT/books)
- NHS leaflet — 5‑4‑3‑2‑1 grounding
Emergency & urgent help (UK)
If you are at immediate risk of harming yourself or someone else, call 999 or go to A&E. For urgent mental health support call NHS 111 (select the mental health option). You can talk 24/7 to Samaritans on 116 123 (free). This site is educational and is not medical advice.