Feeling anxious from time to time is a normal part of life. Many young people feel anxious before exams, presentations, sporting events, or when facing new situations. Anxiety becomes more difficult when these feelings are strong, happen frequently, or begin to affect everyday life, friendships, learning, or wellbeing.
Remember: anxiety is a common experience, and support is available.

Common Symptoms of Anxiety

Anxiety can affect people in different ways. Some people notice physical symptoms, while others experience emotional or behavioural changes.

Physical Symptoms

  • A racing or pounding heartbeat
  • Feeling shaky or dizzy
  • Sweating more than usual
  • Headaches or stomach aches
  • Feeling sick or nauseous
  • Muscle tension
  • Feeling tired or exhausted
  • Difficulty sleeping

Emotional Symptoms

  • Constant worrying
  • Feeling nervous or fearful
  • Feeling overwhelmed
  • Irritability or frustration
  • Difficulty relaxing
  • Feeling on edge or restless

Thinking Symptoms

  • Overthinking situations
  • Difficulty concentrating
  • Finding it hard to make decisions
  • Imagining the worst-case scenario
  • Feeling unable to switch off worrying thoughts

Behavioural Symptoms

  • Avoiding certain people, places, or situations
  • Withdrawing from friends and activities
  • Seeking reassurance frequently
  • Difficulty speaking in class or social situations
  • Struggling to attend school regularly

Simple Ways to Manage Anxiety

While anxiety can feel overwhelming, there are simple strategies that many students find helpful.
Talk to Someone
Sharing your worries with a trusted adult, friend, parent, carer, teacher, or member of the pastoral team can help you feel supported and understood.
Focus on Your Breathing
Slow, steady breathing can help calm your body's stress response. Try this simple technique:
  1. Breathe in slowly through your nose for 4 seconds
  2. Hold for 4 seconds
  3. Breathe out slowly for 4 seconds
  4. Repeat several times
Stay Active
Physical activity can improve mood and reduce feelings of stress and anxiety. This could include walking, cycling, PE lessons, sports, dancing, or spending time outdoors.
Maintain Healthy Routines
Try to:
  • Get enough sleep each night
  • Eat regular meals
  • Stay hydrated
  • Spend time away from screens when possible
Break Tasks into Smaller Steps
Large tasks can feel overwhelming. Breaking work into smaller, manageable goals can make it easier to get started and build confidence.
Be Kind to Yourself
Everyone experiences difficult days. Try to speak to yourself with the same kindness you would show a friend.
Practise Mindfulness
Mindfulness activities can help you focus on the present moment rather than worrying about the future. This might include breathing exercises, meditation, colouring, or listening to calming music.

Getting Support in School

If anxiety is affecting your daily life, please speak to someone in school. Support may be available from:
  • Your Form Tutor
  • Pastoral Team
  • School Counsellor
  • Safeguarding Team
  • Head of Year
  • Any trusted member of staff
Seeking support is a sign of strength, not weakness.

Hackney Local Services

City & Hackney CAMHS (Child and Adolescent Mental Health Services)
Young Hackney
  • Provides activities, support services, wellbeing advice, and opportunities for young people aged 11-19 in Hackney. www.younghackney.org
Off Centre
  • Free counselling, therapy, advice, and support for young people aged 16-25 in Hackney. www.offcentre.org.uk
Health Spot

London and England-Wide Services

YoungMinds
NHS Every Mind Matters
  • Practical guidance, wellbeing tips, and support for managing anxiety, stress, low mood, and sleep difficulties. [nhs.uk]
Childline
Kooth
  • Free, anonymous online mental health and wellbeing support for young people. www.kooth.com
Shout
  • 24/7 confidential text support when you need immediate help. Website: hackney.gov.uk - Text SHOUT to 85258

Need Urgent Help?

If you are worried about your safety, or the safety of someone else:
  • Call 999 in an emergency.
  • Call NHS 111 and select the mental health option for urgent support. [hackney.gov.uk]
  • Contact Childline on 0800 1111.
  • Contact Samaritans on 116 123 for free, confidential support 24 hours a day. [hackney.gov.uk]
Remember: You are not alone. Support is available, and talking to someone can make a real difference.