Dealing with anxiety
If you’re experiencing a level of anxiety and are struggling with the symptoms and impact it’s having, it’s important to remember you’re not alone.
Whether you’re a Bupa customer or not, we’re here to help. This page offers advice on understanding anxiety and where to get support.
Recognising and coping with anxiety
Anxiety is normal and can even be helpful, like when we need to stay safe or sit an exam. But when worries spiral out of control, it can be debilitating.
If you’re dealing with anxiety, you may be struggling to manage your life. Perhaps you’re trying to cope with today or worrying more about the future. You may feel scared to go out – or feel sick of staying in.
Anxiety can show up as things like panic attacks, OCD, phobias, sleep problems, or even physical symptoms like IBS.
Spotting the signs of anxiety
Join Dr Zoe and Dr Rebecca Rohrer as they talk about anxiety. Explore the differences between normal feelings of anxiousness and anxiety. They also discuss the symptoms and causes too.
Rebecca, so we're gonna talk about anxiety which is a huge topic.
The first thing for us to really identify is when does it become anxiety?
What is anxiety and how does that differ from, I guess, sort of feelings of anxiousness, which we'll all experience and that's normal from time to time.
Yeah, so feeling worried or fearful because of an external threat is normal.
We all get it from time to time.
I think where that starts to tip into anxiety is where you are getting those feelings really frequently, even in the absence of those threats and particularly where it starts to impact on your day-to-day life and stop you doing the things that you used to enjoy before.
That's when it becomes more worrying.
Those symptoms vary from person to person.
It's a very individual problem, but they can often be really physical.
Yeah.
Yeah, they're not always, "I feel anxious.
" They can be physical symptoms as well or a real mish-mash of symptoms.
Yeah.
Feeling really restless, feeling on edge.
Having problems sleeping and relaxing, being irritable, this sense of muscle tension and kind of being on edge, and even in terms of problems concentrating and focusing on things.
So it's often quite difficult for people to identify when they've developed anxiety.
And the causes of anxiety, again, can be really wide varying, can't they?
So it can be from childhood experiences, it can be things going on in people's lives right now.
It can even be concerns and worries about things that might happen in the future.
Yeah, and I think that makes it really difficult for people to be able to identify the triggers.
So as you said, previous trauma from the past or from your childhood, difficulties in your day-to-day life as well as physical and mental health problems can all be triggers, and I think often the challenge is that the mechanisms that people have to deal with the anxiety, like smoking or alcohol or drug taking, even medication that you take can also all be triggers.
Yeah, yeah.
They can all add to the problem, and become problems of their own.
So what advice would you give for people who think they may be suffering with anxiety?
I guess if we start off with some more sort of self-help type advice, what are some of the things people can do?
I think going back to basics is really important and sleep is key with anxiety, 'cause it can be a symptom but it can also be a good way of managing it.
So going back to basics there.
Diet also very important in terms of not relying on junk food, making sure that you are eating a healthy and varied diet.
And looking after your gut, 'cause the gut and the brain and our emotions are all connected.
Yeah.
I always recommend that there's no such thing as a silly question.
If you think that you're suffering from anxiety, lean into your peer support network, whether that's at home, whether that's your family, your friends, your loved ones, always worth just opening up to them and talking to them about it.
And I think, as I mentioned at the start, anxiety is a big topic, and things like post-traumatic stress disorder, obsessive compulsive disorder, these are all conditions that have anxiety at at the core of them, anxiety-related conditions, so it can be quite varied.
So yeah, I agree what you say.
If you're concerned about it, then do look into it a bit further.
What other tips do you have that might help people manage anxiety?
So breathing exercises can be really helpful.
Even something as simple as breathing in three seconds, holding for three seconds and then breathing out for three seconds can just act as a checkpoint to kind of stop the anxious thoughts.
I think the other things that can be really helpful is about focusing on prioritising what you need to worry about and what you don't need to worry about, and learning to kind of ring fence some of your time And let some things go.
Yeah, exactly.
And then also I think people's gut reaction is to avoid situations that might make them feel more anxious, whether that's going on public transport or doing presentations, for example, but actually if you do that, then that becomes really entrenched as a behaviour.
So actually the important thing is to still do those things, but to do it in a way that makes you feel safer.
So maybe with somebody or on a quiet day.
Or graduated, doing five minutes and then building that up to 10 minutes and then building that up from there on, so I think it's about sort of really supporting yourself and being kind to yourself.
Yeah.
And there's a place for medication as well.
It's not for everybody.
I certainly took medication, it really helped me.
I don't anymore, but for a period of time it was helpful.
But if we're get into that stage, do go and see your GP, who can explain the whole range of different therapies and treatments, including things like talking therapy as well, to find out what's gonna work best for you as an individual.
Yeah, there's a massive toolkit available to you and I think if you're really finding it hard to navigate where to go next, your GP is a great first protocol.
Jameel struggled with both anxiety and depression
For Jameel, normal meant a constant feeling of worry in the pit of his stomach. And yet he felt pressure from his family to make everyone happy. Watch our video to find out how having Bupa health insurance helped Jameel†.
JAMEEL:
Being around other people is the most natural thing in the world. But to me…it’s liberating.
You don’t always realise when something’s happening to you. I know I didn’t.
I’ve always been a worrier.
From a young age, my family put a lot of pressure on me. As I got older, my anxiety spiralled
I couldn’t leave the house, I’d jump every time the doorbell rang. I was very, very low.
My wife said: “It breaks my heart to see you like this, you need help.”
I had Bupa cover through work, so I made the call to reach out.
Bupa helped me choose a therapist… I was in control of who I went to see… they were fantastic.
PAT:
With anxiety, or depression, you always worry about the next wave. So getting the right treatment for you, as quickly as possible, is really important.
From the moment you pick up the phone, we’re here for you
JAMEEL:
Between my therapist, my wife, and Bupa, my confidence is higher than it’s ever been.
I’m so grateful for everything Bupa has done for me. They’ve helped change my life.
Relax now with our five-minute podcast
Jane Bozier is a registered nurse and mindfulness expert here at Bupa. She’ll guide you through a short muscle relaxation technique which can help when you’re feeling anxious.
Tips on coping with anxiety
Find out about anxiety
Bupa psychiatrist Dr Rahul Bhattacharya looks at different anxiety disorders, how anxiety feels, and how to reduce it.
Work through your worries
Our interactive Worry Tree helps you figure out how to manage your feelings and offers tips for anxiety self-care.
Learn a helpful technique
This short podcast guides you through a mindfulness breathing exercise. It’s something you can do whenever you feel anxious.
Find Bupa-recognised mental health professionals near you
Our Finder tool lets you browse the directory of Bupa-recognised consultants, psychologists, therapists, counsellors and other professionals.
You don’t need to be a Bupa health insurance customer to see them, just make your own appointment and pay independently.
Workplace Wellbeing Hub
We’re here to help you support your team's wellbeing.
- Discover how to implement a workplace wellbeing strategy
- Get practical guidance on how to support your team's wellbeing.
- Use our range of guides to help support your team
- Read our informative blog posts covering a range of topics
Workplace mental health
If you’re a manager, we can help you look after your team.
- Learn how to set up a Wellness Action Plan
- Improve your organisation's approach to mental health
- Discover how to play an important role in supporting your team
- Find out how to feel confident talking about mental health
#OpenUp
We want to open up the conversation in your business.
- Break the stigma attached to mental health in the workplace
- Find out how we are encouraging businesses to open up
- Get advice on talking about mental wellbeing with your team
- Listen to our podcasts covering mental health in the workplace
If you’re in a crisis or just need some help, don’t hesitate. Here are some really helpful organisations that you can turn to for support.
Samaritans
When life is difficult, Samaritans are here – day or night, 365 days a year. Whoever you are and whatever you’re facing, they won’t judge you or tell you what to do. They’re there to listen so you don’t have to face it alone.
Call free day or night on
116 123 (UK and ROI)
Mind
Mind is a charity dedicated to mental health. They exist to make sure no one has to face a mental health problem alone. They’ll listen to you and offer support and advice.
0300 123 3393
Lines open 9am to 6pm, Monday to Friday, except for bank holidays
Young Minds
YoungMinds is the UK’s leading charity for children’s and young people's mental health. You can text Crisis Messenger for free 24/7 and get support from trained volunteers who are supervised by experienced clinicians. Texts are free from most major mobile networks.
For urgent help, text YM to 85258
Mental Health Foundation
This charity helps people understand, protect and sustain their mental health. The ‘Your mental health’ section has lots of useful content, including podcasts about mindfulness and overcoming anxiety.
Rethink Mental Illness
Rethink offers crisis and recovery services, advocacy, online resources, support groups and much more. Each year, they help tens of thousands of people manage their mental wellbeing.
0300 5000 927
Lines open 10am to 2pm Monday to Friday
Mental health support as part of Bupa health insurance
I’m already a Bupa health insurance customer
If you have mental health cover as part of your Bupa health insurance, we can refer you to a consultant or therapist, and you may not even have to see your GP first††. Or we may be able to put you through to one of our mental health nurses.
0808 256 1766^
^Calls may be recorded and to maintain the quality of our service we may monitor some of our calls, always respecting the confidentiality of the call.
I’m not a Bupa customer, but I’m interested in health insurance
If you’re looking for mental health support as part of a broader health insurance policy, we can look after you, your family, or your employees. For more information on what conditions we can cover you for, speak to us directly.
†Each story refers to mental health cover and reflects the experience of one particular Bupa member. The cover you choose will have specific terms and conditions and pre-existing conditions are normally excluded.
††Direct Access telephone services are available as long as the symptoms are covered under the policy. If your cover excludes conditions you had before your policy started, we’ll ask you to provide evidence from your GP that your symptoms are not pre-existing for a period of up to two years from policy start date (or up to five years in the case of mental health). We can then refer you to a consultant or therapist through the Direct Access service. Always call us first to check your eligibility.
Bupa health insurance is provided by Bupa Insurance Limited. Registered in England and Wales No. 3956433. Bupa Insurance Limited is authorised by the Prudential Regulation Authority and regulated by the Financial Conduct Authority and the Prudential Regulation Authority. Arranged and administered by Bupa Insurance Services Limited, which is authorised and regulated by the Financial Conduct Authority. Registered in England and Wales No. 3829851. Registered office: 1 Angel Court, London EC2R 7HJ
