Anxiety

Worry, fear or panic that’s out of proportion, hard to switch off and getting in the way of life. Anxiety disorders are the most common mental health condition in Australia, affecting about 1 in 6 people aged 16–85 each year. They respond well to treatment.

If you’re thinking about suicide or don’t feel safe, call 000 (Australia) or your local emergency number now. From a mobile, 112 works in most countries. For support any time, call Lifeline on 13 11 14 or Beyond Blue on 1300 22 4636 (both 24/7). Aboriginal and Torres Strait Islander people can call 13YARN on 13 92 76 (24/7). Young people aged 5–25 can call Kids Helpline on 1800 55 1800 (24/7). Outside Australia, find a free helpline at findahelpline.com. Feelings this heavy can and do ease with support. You don’t have to wait until things are worse to reach out.

The anxiety ladder

Start with self-care and online CBT. If that isn’t enough, CBT with a therapist and medicine both work, with no clear winner, so choose what suits you. Many people use both.

1. Step 1 · Self-careMove, breathe, cut the stimulantsRegular exercise, slow breathing when anxiety spikes, less caffeine and alcohol, and gently facing feared situations instead of avoiding them.

   Works

   Low-risk and helpful for many, but tested mostly in small trials, so not a stand-alone fix for a diagnosed anxiety disorder

   Cost

   Free

   How long

   Ongoing

   Watch for

   Avoidance feels great today and makes anxiety bigger next month.

   Your fourth coffee is not helping the vibes.

2. Step 2 · Self-careGP visit and online CBTYour GP rules out physical causes (such as an overactive thyroid or medicine side effects) and can write a mental health treatment plan. Online CBT courses such as THIS WAY UP or MindSpot teach the core skills.

   Works

   UK guidelines recommend guided self-help or self-help as an early step; it works best when someone checks in

   Cost

   GP visit often bulk billed or about $40–80 gap; MindSpot free; THIS WAY UP Generalised Anxiety Program $59 to self-enrol, or free with a clinician’s prescription

   How long

   THIS WAY UP: 6 lessons. MindSpot Wellbeing Course: 8 weeks

   Watch for

   New racing heart, chest tightness or breathlessness should be checked by a doctor first.

   Homework you can do in bed. Admittedly, sitting up helps.

3. Step 3 · Allied healthCognitive behavioural therapy (CBT) with a therapistWith a psychologist or other trained therapist, including gradual exposure for panic, phobias and social anxiety.

   Works

   In generalised anxiety, about 46 in 100 improved after CBT, vs about 14 in 100 on a waiting list or usual care

   Cost

   About $200–300 a session; Medicare pays back about $100–150 for up to 10 sessions a year with a GP mental health treatment plan

   How long

   Usually weekly for a few months

   Watch for

   Facing fears is the point, so expect some discomfort, at a pace you agree on.

   Like learning to swim: you get in the pool, shallow end first.

4. Step 4 · PrescriptionAntidepressant medicine (such as sertraline or escitalopram)SSRIs, or related medicines like venlafaxine, are the first-choice tablets for ongoing anxiety. Taken daily, not as needed.

   Works

   In generalised anxiety, people were about 40% more likely to improve than on a dummy tablet (2025 review of 37 trials)

   Cost

   Most generics under the $25 PBS co-payment ($7.70 concession), when PBS-listed for your condition

   How long

   Often a few weeks to start helping. Usually continued for months after you feel well, then reduced slowly with your GP

   Watch for

   Anxiety can feel a little worse in the first week or two. Nausea, sleep changes, sexual side effects. Under 25s: check in often early on. Don’t stop suddenly.

   Turns the smoke alarm down so it stops going off for toast.

5. Step 5 · SpecialistPsychiatrist or specialist anxiety serviceFor severe anxiety, when two treatments haven’t helped, or when there’s risk, heavy alcohol or drug use, or other conditions in the mix.

   Works

   Not a trial question: reviews the diagnosis and medicines and coordinates more intensive care

   Cost

   Private psychiatrist about $300–600 for a first visit, with partial Medicare rebates; public services are free

   How long

   Waits can be weeks to months

   Watch for

   Keep seeing your GP and therapist while you wait.

   Bringing in a specialist isn’t a failure. It’s calling in the cavalry.

Costs are rough Australian prices in November 2026 and vary by provider. PBS co-payment: $25, or $7.70 with a concession card. Better Access: up to 10 rebated individual sessions a calendar year with a GP mental health treatment plan. Results are averages from trials.

Save your money

Popular, heavily marketed or often asked about, but the evidence is weak or says no.

• Benzodiazepines (such as diazepam or alprazolam) for ongoing anxietyCalm things fast but bring tolerance and dependence. UK guidelines advise against them for generalised anxiety, except briefly in a crisis.
• Medicinal cannabis and CBDA 2026 review of 54 trials found no evidence it helps anxiety. Expensive, and may make things worse.
• KavaIn a 16-week trial in generalised anxiety, kava was no better than a dummy tablet and caused more liver test changes.
• “Calm” and “stress” supplement blendsFew have been tested in good trials for anxiety disorders. The packaging is more relaxed than the evidence.

What you can do

• When anxiety spikes, breathe in slowly, then breathe out even more slowly, for a few minutes.
• Try a daily “worry time”: park worries in a notebook and come back to them at a set time.
• Keep moving. Regular exercise burns off some of the adrenaline.
• Cut back on caffeine, energy drinks and alcohol.
• Notice what you’re avoiding, then take small, regular steps back towards it.
• Protect your sleep. See our trouble sleeping page.

See your GP if

• Worry, fear or panic on most days for several weeks, and it’s getting in the way of life
• Panic attacks, or avoiding places or people because of them
• You’re using alcohol, drugs or gambling to cope
• Low mood as well as anxiety (see our depression page)
• Physical symptoms you’re unsure about, such as palpitations or tummy upsets

Call 000 or your local emergency number for chest pain, trouble breathing or fainting that’s new, different or not settling. Panic can feel like a heart attack, so if you’re not sure, get checked.

Helpful resources

• THIS WAY UP Generalised Anxiety Program6-lesson online CBT course for chronic worry. $59 to self-enrol in Australia, or free with a prescription from a GP or mental health professional (available worldwide that way).
• MindSpot Wellbeing CourseFree 8-week online CBT course for worry, panic, social anxiety and low mood, with optional therapist check-ins. Adults in Australia.
• Beyond Blue: Get support24/7 phone (1300 22 4636) and web chat with trained counsellors, plus online forums. Free, Australia.
• Medicare Mental Health phone serviceFree advice and referral to local mental health services on 1800 595 212 (weekdays). Not a crisis line. Australia.
• Find A HelplineFree, confidential helplines in more than 100 countries, searchable by country and topic.

Evidence and more information

• ABS: National Study of Mental Health and Wellbeing 2020–22
• NICE: Generalised anxiety disorder and panic disorder in adults (CG113)
• Cochrane (Hunot et al): Psychological therapies for generalised anxiety disorder
• Cochrane (Kopcalic et al, 2025): Antidepressants versus placebo for generalised anxiety disorder
• Sarris et al 2020: Kava for generalised anxiety disorder, 16-week trial
• University of Sydney: Lancet Psychiatry review of medicinal cannabis (2026)
• Healthdirect: Generalised Anxiety Program (THIS WAY UP)

Reviewed 1 November 2026. General education, not personal medical advice. Treatment depends on your situation, so talk to your GP or pharmacist.

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