With anxiety: worry may be persistent or difficult to set aside.

Other possibilities: current stress, uncertainty, trauma reminders, poor sleep or medication effects may contribute. A real concern may need practical action or support, not reassurance alone.

One next step: name the concern and ask whether you need information, action or safe company.

With anxiety: the stress response can cause these sensations.

Other possibilities: autonomic conditions such as POTS, caffeine, medicines, menopause, an overactive thyroid, anaemia or a heart rhythm problem may contribute.

Autonomic clue: symptoms linked to standing, heat or prolonged upright activity are worth discussing with a clinician. This pattern alone does not diagnose POTS.

One next step: rest in a safe position and seek assessment for recurring or unfamiliar symptoms.

With anxiety: lightheadedness can occur, including with overbreathing.

Other possibilities: dehydration, low blood pressure, autonomic problems, anaemia or an inner-ear problem. Migraine can also cause dizziness.

One next step: sit or lie safely. Note whether standing or heat makes it worse; recurrent dizziness or fainting needs medical review.

With anxiety: breathing can feel uncomfortable or faster during fear or panic.

Other possibilities: asthma, inducible laryngeal obstruction, infection, reflux or a heart or lung condition. Autonomic symptoms may also include breathlessness.

One next step: follow your existing care plan. New or severe chest pain, severe breathing difficulty or collapse needs urgent assessment; call 000 in Australia.

With anxiety: stress can affect the gut and bladder.

Other possibilities: IBS, reflux, food intolerance, infection or medication effects. Autonomic problems can affect digestion; persistent urinary symptoms may need separate assessment.

One next step: notice the timing around meals, medicines and stress. Seek care for persistent or changing symptoms rather than assuming one cause.

With anxiety: muscle tension, sleep disruption and difficulty concentrating are common.

Other possibilities: pain, migraine, sensory overload, low mood, sleep disorders or other illness. Fatigue and brain fog may occur with autonomic conditions too.

One next step: reduce one demand and seek assessment if symptoms persist, change or affect everyday life.

NIH tip: set priorities and allow non-essential tasks to wait.

Try: postpone one job or ask someone to carry part of it.

Make it fit: a smaller step or practical help may be more useful than another coping exercise.

May also help: sensory overload and pain by reducing demands; conserve capacity when fatigue is a concern.

NIH tip: protect sleep and use a comfortable, quiet setting.

Try: choose one gentle wind-down cue.

Make it fit: adjust light, noise and temperature to what you tolerate. Recovery rest may still be needed during the day; persistent sleep problems deserve care.

May also help: mood, pain and sensory coping. Sleep support does not treat every cause of fatigue.

Foundation: make regular food and fluids easier to access. NIMH suggests reducing caffeine if it worsens anxiety.

Try: have a tolerated snack or drink within reach; ask for meal help.

Make it fit: follow individual dietary and fluid advice. Do not add restrictive diets or extra salt as a general anxiety treatment.

May also help: physical comfort. For autonomic concerns, follow an individual plan; food intolerance and reflux may need tailored choices.

NIH tip: try a brief mindfulness or relaxation practice.

Try: notice a familiar object or one neutral sound for a few moments.

Make it fit: eyes can stay open; breath focus is optional. Stop if you feel more dizzy, distressed or disconnected. Avoid forced deep breaths or breath holds.

May also help: emotional regulation and coping with pain. Sensory and trauma needs affect which practices feel safe.

NIH tip: physical activity can support wellbeing.

Try: choose a comfortable change of position or brief movement only if it suits you.

Make it fit: with post-exertional malaise, stay within your energy limits rather than following a fixed exercise target. Autonomic symptoms may require supported or reclined options and clinical advice.

May also help: mood or physical comfort for some people. Pain and joint instability may need tailored advice.

NIH tip: draw on trusted support and ask for help.

Try: send a short message: “Could you help with one thing today?”

Make it fit: quiet company, text contact or help with a meal can count. Keep contact within your capacity.

May also help: low mood and overload by sharing the load; connection should respect sensory and communication needs.

NIH tip: make room for enjoyment, self-compassion and what matters to you.

Try: choose a familiar song, a pleasant view or one meaningful activity.

Make it fit: you do not have to find a positive side to suffering. Acknowledge effort; feeling better is not a test you must pass.

May also help: mood and emotional wellbeing, without replacing treatment.

ALPIMS adaptation: lower one source of noise, light, scent or interruption.

Try: choose a familiar, supported place and ask for fewer interruptions.

Make it fit: use tolerable products and temperatures; avoid fragrance-based relaxation if scents cause symptoms.

May also help: sensory overload, migraine or symptoms triggered by irritants. Appropriate medical care still matters.