Anxiety is a normal reaction to stress, but when it becomes overwhelming, it can interfere with daily life. These evidence-based tips can help you manage anxiety while waiting for your intake.
Anxiety is your body's natural alarm system. It becomes a problem when:
Important: During a panic attack, it may feel like you're dying or going crazy, but panic attacks are not dangerous—they always pass.
When anxious, we tend to breathe fast and shallow. This simple technique activates your body's calming response:
When panic or anxiety hits, this technique brings you back to the present moment:
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
A panic attack typically peaks within 10 minutes and usually passes within 20-30 minutes. Remind yourself: "This is unpleasant but not dangerous. It will pass." Don't fight it—that often makes it worse.
Avoidance keeps anxiety alive. If possible, gently expose yourself to feared situations in small steps. Start with something mildly uncomfortable and work your way up. This is a core principle of anxiety treatment.
Contact your GP or the out-of-hours GP service.
For more detailed information about anxiety and panic: