Anxiety: the signs, how to cope, and when to get help (including exam stress)

What is anxiety? (Apakah anxiety?)

Anxiety is the body’s natural response to threat or pressure: a feeling of worry, unease or fear. In small doses it is useful, helping you prepare for an exam or stay alert in danger.

It becomes an anxiety disorder when the fear and worry are intense, out of proportion, hard to control, and last for months, causing distress or getting in the way of daily life. The World Health Organization estimates that 470 million people, about 1 in 17 worldwide, live with an anxiety disorder, yet fewer than 3 in 10 who need treatment receive any.

In Malaysia, the National Health and Morbidity Survey 2017 found symptoms of anxiety in about 2 in 5 teenagers aged 13 to 17. In October 2026, the Health Minister said young people aged 16 to 19 have the highest rate of depression, at 7.9%. Calls to the Ministry’s Talian HEAL helpline more than doubled from 42,990 in 2024 to 90,981 in 2025.

Common types of anxiety

• Generalised anxiety disorder (GAD): worrying about many different things, most days, for 6 months or more, and finding it hard to stop.
• Panic disorder: repeated, sudden panic attacks, with a racing heart, chest pain, breathlessness, sweating, trembling, nausea, or a fear of dying or losing control. Attacks usually last 5 to 20 minutes. They are frightening but not dangerous.
• Health anxiety: constant worry about being ill, checking your body, searching symptoms online and seeking reassurance.
• Social anxiety: intense fear of being judged or embarrassed in social situations.

What about BPD? Borderline personality disorder is often searched alongside anxiety, but it is a different condition. It affects how a person manages emotions and relationships, with intense mood swings, impulsive behaviour and unstable relationships. It can occur together with anxiety, and specialised talking therapies help many people improve.

Signs and symptoms of anxiety

How to overcome anxiety: self-help that works

• Breathe slowly. Breathe in gently through your nose for a count of 5, then out through your mouth for a count of 5. Practise for 5 minutes a day, not just when anxious.
• Move every day. Regular exercise, even a brisk walk, is one of the most effective ways to reduce anxiety.
• Protect your sleep. Keep regular sleep and wake times, and wind down without screens before bed.
• Cut down caffeine and alcohol. Coffee, energy drinks and alcohol can all make anxiety worse.
• Set a “worry time”. Write worries down when they come, and save them for a set 15-minute slot each day. Many lose their power by then.
• Challenge anxious thoughts. Ask yourself what you would tell a friend who had the same thought.
• Face fears gradually. Avoiding situations keeps anxiety going. Take small, manageable steps towards them.
• Ground yourself. When anxiety rises, name 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste.

You can do a confidential self-assessment and find self-care resources in MyMinda, the mental health section of the MySejahtera app.

Does magnesium help anxiety and sleep?

Magnesium supplements are popular for anxiety and sleep, but the evidence is weak. A 2017 review of 18 studies found a possible benefit only in people already prone to anxiety, and rated the quality of the studies as poor. A 2021 analysis in older adults with insomnia found people fell asleep about 17 minutes sooner, but the evidence was low quality.

Magnesium isn’t a substitute for treatment. High doses can cause diarrhoea, and it can interact with some medicines and build up in people with kidney disease. Ask a doctor or pharmacist before taking it.

Treatment for anxiety

• Talking therapy: cognitive behavioural therapy (CBT) is the first-line treatment for most anxiety disorders. It helps you understand and change the thoughts and habits that keep anxiety going, usually over a set number of sessions.
• Medicine: if therapy alone isn’t enough, doctors may prescribe a daily antidepressant from the SSRI or SNRI group, which also treat anxiety. They take a few weeks to work and shouldn’t be stopped suddenly.
• Sedatives such as benzodiazepines are generally only used briefly in a crisis, because they can cause dependence.

Most people with anxiety improve with treatment. The sooner you get help, the easier it usually is.

Where to get help in Malaysia

• A GP or Klinik Kesihatan: a good first step. Government health clinics charge Malaysians a small fee and can screen for anxiety and depression, start treatment and refer you to a psychiatrist or psychologist.
• MENTARI community mental health centres: run by the Ministry of Health in many districts.
• Private psychologists, counsellors and psychiatrists: available in most cities, usually by appointment.
• Talian HEAL 15555: the Ministry of Health’s free psychosocial support line, staffed by counsellors, 8am to midnight every day.

More helplines are listed in our mental health helplines guide.

Exam stress and SPM

More than 420,000 students sit the SPM written papers from 23 November to 17 December 2026. Some stress can help concentration, but too much gets in the way.

For students:

• Make a realistic revision timetable, with regular short breaks.
• Sleep 8 to 10 hours, and avoid all-night cramming. Sleep helps your memory.
• Keep moving: a short walk or exercise between study sessions clears the mind.
• Go easy on energy drinks and coffee.
• Talk to someone: a parent, teacher, school counsellor or friend.

For parents: watch for signs such as worry, headaches or stomach aches, poor sleep, irritability, changes in appetite, low mood or hopelessness. Keep expectations realistic, avoid adding pressure, and make sure your child eats and sleeps well. If anxiety or low mood is severe, lasts after the exams, or your child talks about self-harm, see a doctor promptly.

Where to talk to a doctor about anxiety

A GP is a good first step for anxiety. They can assess how you are feeling, check for physical causes such as thyroid problems, start treatment and refer you for therapy. Our directory lists GP clinics across Kuala Lumpur, Selangor and other states, including clinics open in the evening and at weekends.

Browse the clinic directory

Frequently asked questions