Anxiety is a natural stress response that helps you keep organized, alert to potential dangers, and even calculate risks. However, if stress persists, it can lead to an anxiety disorder, which has a negative impact on mental health and well-being.

While anxiety symptoms differ from person to person, some common indicators include a racing heart, rapid breathing, restlessness, and difficulty concentrating. You may feel "butterflies" in your stomach, whilst some may experience perspiration, panic attacks, or even the desire to use the restroom. Anxiety disorders include many ailments such as generalized anxiety disorder (GAD), social anxiety disorder, and post-traumatic stress disorder (PTSD).

If you are suffering from anxiety, you may want to try natural ways for symptom management. Here are five evidence-based methods for dealing with anxiety in your daily life.

Staying Active

Exercise can effectively reduce anxiety. According to a 2021 study, people who maintain active lifestyles have a 60% lower risk of experiencing anxiety than those who live more sedentary lives. Physical activity increases brain chemicals such as serotonin, GABA, and endocannabinoids, all of which aid in anxiety reduction. Whether you favour high-intensity sports like jogging or low-impact exercises like yoga, moving can boost your mood and reduce stress.

"Staying active is the key to overall good health. The benefits of exercise for mental and physical health are enormous. However, exercising does not always entail doing intense workouts. Rather, it's critical to move your body in order to maintain your health. Engaging in enjoyable activities such as dance, gardening, hiking, and so on can help enhance your mental health. Stretching for a few minutes at work can also have a significant impact on your general mental well-being," explains Jasreen Birgi, Counselling Psychologist at LISSUN, a mental health

Limiting alcohol consumption

"According to the research, when the effects of alcohol wear off, one can experience increased anxiety. If your healthcare provider permits, occasionally drinking to relax isn't always harmful. However, you can develop a tolerance to the stress-relieving effects of alcohol once you start drinking. This may make managing stress and anxiety even more challenging," she explains.

Alcohol usage is commonly associated with anxiety, and numerous studies have shown that excessive drinking can increase symptoms. Alcohol affects neurotransmitters in the brain, causing mood swings and maybe increased anxiety. If you consume alcohol frequently, you may experience temporary anxiety increases after quitting, but these effects usually fade over time.

Reducing tobacco use

"Tobacco includes stimulants as chemicals which provide a rapid energy boost. However, the effects don't last long. After a few minutes, the chemical high from cigarettes wears off," she explains. Nicotine and other substances in cigarettes can alter stress-related brain pathways, establishing a significant relationship between smoking and anxiety. If quitting seems too difficult, try minor replacements such as gum or toothpicks, and use a support network as motivation. Research shows that stopping smoking can dramatically lower anxiety.

Additionally, you won't have to leave parties to smoke outside, which could make you feel more accepted at social occasions. Your health, happiness, and sense of self-worth can all be enhanced by these things.

Reducing Caffeine

Caffeine can trigger or worsen anxiety symptoms. According to a study, excessive coffee consumption can even lead to panic attacks in nervous people. Reduce caffeine gradually over time to avoid withdrawal symptoms, and if you're sensitive, cutting back or switching to decaf may be useful.

Prioritising sleep

Good sleep hygiene is essential for managing anxiety. The Centers for Disease Control and Prevention (CDC) advises adults to get at least seven hours of sleep every night, but many people get significantly less. Setting a consistent sleep pattern, avoiding screens before bedtime, and keeping your bedroom dark and comfortable can all help you sleep better.

How can one maintain a quality sleep? To this, Birgi explains that to maintain a quality sleep it's important to work on your nighttime routine and sleep environment. She suggests making sure to follow the same sleep schedule every day, make sure the bedroom is a de-cluttered and clean space, and avoiding caffeine in the late evening. These small movements can bring a huge change.

Practicing meditation and mindfulness

Meditation can significantly reduce anxiety by helping you to remain in the present moment. Techniques like mindfulness-based cognitive therapy (MBCT) have been demonstrated to be as beneficial as certain medications. A recent clinical trial found that an eight-week mindfulness meditation practice lowered anxiety symptoms just as effectively as the antidepressant Lexapro. "There are ample websites, videos, books, etc. available to practise mindfulness. You can also use apps like LISSUN's to start your mindfulness journey," she notes.

Maintaining a Balanced Diet

"How we feel depends on how we eat," points out Birgi, " so we should eat the nutrient-rich food that works as a mood-booster for us like berries, bananas, whole grains, etc. "

Your nutrition has a bigger impact on your mood than you may realise. Blood sugar fluctuations, dehydration, and processed foods can all contribute to anxiety. To maintain consistent energy and mood, consume a well-balanced diet rich in complex carbs, fruits, vegetables, and lean meat.

Take deep breaths

When we are anxious, our breathing becomes shallow and quick, which can lead to dizziness and panic episodes. Deep breathing exercises with calm, even breaths may help relieve symptoms and induce relaxation. This technique is simple but effective for bringing you into a stable state.

Using aromatherapy

Aromatherapy, or plant-derived essential oils, can aid with relaxation. It also improves your mood. Popular anxiety-relieving oils include lavender, clary sage, and bergamot. These oils can be inhaled or placed in a warm bath. However, it is vital to use high-quality oils and do a patch test to rule out any possible reactions.

What does the doc say about this? Birgi notes that aromatherapy is a complementary and alternative medicine (CAM) that makes use of essential oils to improve overall health. It is a natural remedy that benefits your mind, body, and spirit as a whole. In aromatherapy, essential oils are either diluted and applied topically or inhaled. Studies have shown that essential oils increase serotonin levels that help in making one feel calm and relaxed. A few effective essential oils are: Lavender, rose, jatamansi, jasmine, etc.

Drinking Chamomile Tea

Chamomile tea is a natural cure that relieves anxiety. A 2016 research on persons with generalized anxiety disorder discovered that long-term chamomile use dramatically reduced anxiety symptoms. Chamomile includes apigenin, a flavonoid that interacts with GABA receptors, which are important targets for anti-anxiety medicines. "Regular use of chamomile tea is safe and well-tolerated by the majority of people. However, pregnant women and individuals with a history of severe allergies may not be able to drink chamomile tea," she notes.

One particularly vulnerable group across the UK is being strongly advised to receive up to three vaccines this season. This winter has seen a sharp rise in seasonal viruses, with the NHS warning that hospitals and ambulance services are under significant pressure due to higher demand.

This surge is largely driven by the H3N2 flu strain, known as subclade K, which is currently circulating at ‘medium’ levels but with increased activity. The UK Health Security Agency reports that flu-related hospital admissions have climbed to 7.79% per 100,000, up from 4.78% per 100,000 the previous week.

While common winter viruses such as flu, RSV, and whooping cough can cause uncomfortable symptoms for most people, certain groups face a higher risk of serious complications. These include children, older adults, people with weakened immune systems, and pregnant women.

Why You Should Get Vaccinated While Pregnant

Flu shots are highly effective at protecting both mothers and their babies, as the body responds differently to infections during pregnancy. NHS guidance notes that pregnant women are more susceptible to complications from viral infections, particularly in the later stages of pregnancy.

Infants are also at a higher risk of severe illness if exposed to viruses, which can sometimes result in mothers and babies requiring intensive care. Additionally, infections like flu can increase the risk of premature birth or low birth weight, which may raise the chance of stillbirth or neonatal death.

Posting on X, the UK Health Security Agency said that pregnant women are entitled to vaccinations against flu, RSV, and whooping cough, and advised them to consult their midwife, GP, or local pharmacist for guidance on getting vaccinated.

How Vaccines Protect Pregnant Mothers And Their Babies

Vaccination during pregnancy passes protective antibodies to the baby, giving them similar levels of defence against serious illness in the first weeks of life. This applies to vaccines for flu, whooping cough, and RSV, helping shield both mother and newborn.

Vaccines Pregnant Women Aren't Advised To Get

Pregnant women are generally advised to avoid vaccines that contain a live version of a virus, as these could theoretically infect the unborn child. However, evidence shows live vaccines do not typically cause birth defects.

The main exception is when the risk of infection is higher than the potential risk from the vaccine itself. Examples of live vaccines include:

• Yellow fever
• Measles, mumps, and rubella (MMR)
• Tuberculosis (BCG vaccine)

Is It Safe To Get A Flu Shot During Pregnancy?

The American College of Obstetricians and Gynecologists advises that anyone who is pregnant during flu season should receive the flu shot, regardless of which trimester they are in.

A flu vaccine during pregnancy can help in several ways:

Lower the risk of flu-related illness during pregnancy

Pregnancy changes how the immune system, heart, and lungs function, which can make flu infections more severe. A flu shot reduces the chance of catching the flu and lowers the risk of needing hospital care if you do get sick.

Reduce risks to the developing baby

Getting the flu, especially early in pregnancy, may increase the risk of certain health problems in the unborn baby. Flu infection has also been linked to a higher chance of birth-related complications.

Protect the baby after delivery

Newborns are more likely to become seriously ill from the flu, but they cannot be vaccinated until they are six months old. Antibodies produced after a flu shot during pregnancy cross the placenta and are also found in breast milk, helping protect the baby in the first months of life.

When getting vaccinated, pregnant women should choose the flu shot, not the nasal spray. The injection uses an inactive virus and is safe at any stage of pregnancy. The nasal spray contains a live virus and is not recommended for pregnant women.

The NHS has released an alert for people taking a widely prescribed medication used by millions across the UK. Diabetes rates are at an all-time high, with the latest data showing more than 5.8 million people currently living with the condition.

Diabetes UK estimates that around 4.6 million people have already been diagnosed. At the same time, close to 1.3 million people are believed to have Type 2 diabetes without knowing it. The number of cases continues to climb, with figures from 2023–24 showing an increase of 185,034 compared to the previous year.

What Is Metformin Used For?

Metformin is most commonly prescribed for people with Type 2 diabetes. It helps lower and stabilise blood sugar levels and is often the first medicine recommended, alongside changes to diet and physical activity. According to Healthline, it is not used to treat Type 1 diabetes.

What Is Diabetes?

Diabetes is a condition where blood sugar levels become too high. There are three main types. Type 1 diabetes cannot be prevented and is usually diagnosed in childhood. Type 2 diabetes can sometimes be prevented or managed through lifestyle changes such as healthier eating, regular exercise, and weight loss. Gestational diabetes develops during pregnancy. People with Type 1 diabetes need insulin for life, while many with Type 2 or gestational diabetes may manage their condition through lifestyle changes and, in some cases, medication.

Metformin Warning: NHS Issues Alert

The NHS says that people taking metformin should be aware of certain symptoms. Information published on the NHS website lists six common side effects of the medicine. These include:

• feeling sick
• being sick
• diarrhoea
• stomach pain
• loss of appetite
• a metallic taste in the mouth

The NHS also notes that metformin can increase the risk of vitamin B12 deficiency. Some people may experience low blood sugar, but this usually happens only when metformin is taken alongside other diabetes medicines such as insulin or gliclazide.

However, the NHS warns that there are other, more serious side effects. In two situations, patients are advised to contact their GP “straight away,” while one requires calling 999 “now.”

Metformin Serious Side Effects

According to the NHS, serious side effects are uncommon and affect fewer than 1 in 10,000 people. However, medical help should be sought immediately by calling a doctor or dialling 111 if:

you feel generally unwell with extreme tiredness, fast or shallow breathing, feeling cold, and a slow heartbeat

the whites of your eyes turn yellow, or your skin becomes yellow, which may be harder to notice on brown or black skin, as this can indicate liver problems

Metformin Serious Allergic Reaction

In rare cases, metformin can cause a severe allergic reaction known as anaphylaxis. The NHS advises calling 999 immediately if:

• your lips, mouth, throat, or tongue suddenly swell
• you are breathing very quickly or struggling to breathe, including wheezing or feeling as though you are choking
• your throat feels tight or you have difficulty swallowing
• your skin, tongue, or lips turn blue, grey, or pale, which may be easier to spot on the palms or soles in people with darker skin
• you suddenly feel confused, very drowsy, or dizzy
• someone collapses and cannot be woken
• a child becomes limp, floppy, or unusually unresponsive, with difficulty holding up their head or focusing

The NHS adds that you or the affected person may also develop a rash that is swollen, raised, itchy, blistered, or peeling. These signs point to a serious allergic reaction and may require urgent hospital treatment.

The public is being advised to limit close contact with others if they experience flu or Covid symptoms, as the NHS braces for a challenging winter ahead. A mutated, or “drifted”, version of the H3N2 flu strain is fuelling a faster and earlier rise in infections and hospital admissions in 2025. Dr Conall Watson, Consultant Epidemiologist at the UK Health Security Agency, has urged those who are eligible to get vaccinated at the earliest.

He said there are also everyday precautions that can help protect others, especially during the festive season. “If you have symptoms of flu or Covid-19, such as a high temperature, cough, or feeling tired or achy, you should try to reduce contact with other people, particularly those who are more vulnerable. Regular handwashing and good ventilation indoors both make a difference. If you need to go out while unwell, wearing a face covering is worth considering,” he added.

This guidance becomes even more important in the run-up to Christmas, when families tend to gather and older relatives, who face a higher risk of serious illness, are often present.

Flu Symptoms 2025: Less Obvious Symptoms People Often Miss

While many flu symptoms are widely recognised, some are less commonly associated with the illness. The NHS lists ten typical flu symptoms, which often appear suddenly.

Among these, three signs that people may overlook are trouble sleeping, a reduced appetite, and feeling unusually tired or drained. During the busy weeks leading up to Christmas, these symptoms can easily be dismissed as stress or exhaustion rather than flu.

Flu Symptoms 2025: Full List of Common NHS-Listed Signs

The remaining seven symptoms listed by the NHS include a sudden high temperature, body aches, a dry cough, sore throat, headache, diarrhoea or stomach pain, and feeling sick or being sick.

At the same time, the NHS is dealing with added pressure from a surge in winter viruses alongside a five-day strike by resident doctors, previously known as junior doctors. Health leaders and the Government have called on doctors to withdraw the strike, which ministers have described as reckless and irresponsible given the strain on services.

Flu Symptoms 2025: NHS Under Pressure as Winter Challenges Mount

Home Secretary Shabana Mahmood, as per The Independent, said that strikes within the NHS “undoubtedly” put lives at risk. Speaking to Sky News’ Sunday Morning With Trevor Phillips, she said, “We want to ensure the NHS is supported through a difficult winter and this flu outbreak we are currently seeing. It is important that everyone understands what is at stake.”

She also pointed to a difference between the position taken by resident doctors’ leadership and the views of individual doctors, noting that the situation remains sensitive as the NHS navigates one of its most demanding winter periods.

Flu Symptoms 2025: Who Can Still Get Vaccinated?

The NHS provides the flu vaccine free of charge to groups considered most at risk of serious illness. This includes people aged 65 and above, those with certain long-term health conditions, and pregnant women, as per the official NHS website.

The offer also extends to care home residents, carers who look after older or disabled individuals or receive a carer’s allowance, and people living with someone who has a weakened immune system. Frontline health and social care workers are also eligible and can usually receive the vaccine through their employer.

Children are included too. A nasal spray version of the flu vaccine is offered to children aged two and three, as well as school-going children from reception through to year 11.

This is because children tend to catch and spread flu more easily. Vaccinating them not only protects their own health but also helps reduce the risk for vulnerable people around them who could become seriously ill.