Exercise called for to halt the UK's anxiety epidemic: Do you recognise the symptoms?

If you're regularly feeling panicky or down for no apparent reason, you're not alone. Almost half of adults in the UK struggle with anxiety every week and almost as many deal with feelings of low mood - an early symptom of depression.

But despite struggling with these feelings so regularly, most people who visit their GP for help aren't given lifestyle advice that could make them feel better. Instead around 46 per cent are prescribed medication.

Anxiety

According to Dr Davina Deniszczyc, Wellbeing Medical Director, Nuffield Health, anxiety is a normal and common emotion that can help pep you up when you need it - it's the natural 'fight or flight' trigger.

But if these feelings don't go away after you've confronted what was making you anxious, or if they pop up for no apparent reason, you could have a problem.

Typical symptoms are a fast heartbeat, sweating, palpitations (awareness of the heart beating in the chest), feeling sick, dry mouth, shaking/tremors and fast breathing.

During a particularly trying time you may notice some or all of these symptoms, but if they go on for more than a month your doctor may diagnose you with anxiety.

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Low mood

Feelings of a low mood can be a precursor to depression but, as Dr Deniszczyc explains, "just feeling down after a bad day at work isn't cause for a diagnosis."

"Having a constant feeling of loss of pleasure in everyday things and feeling helpless or hopeless on the other hand, for more than two weeks, are clinical symptoms."

Others include lack of energy, tiredness, reduced confidence, low self esteem, feeling worthless, social situation avoidance, sleep disturbance, appetite changes, reduced libido, thoughts or actions of self-harm and suicide and aches and pains.

Antidepressants do play an important role in tackling depression, but often better results can be found with non-medical interventions and mental health charity Mind agrees that GPs should be encouraged to look to exercise as a genuine treatment option.

That's not to sound trite or to imply that people can simply think or run themselves out of depression. But the body does have its own methods of staying well, healthy and happy. And exercise is recommended for mild to moderate depression, with research showing similar or better results to talking cures and medication.

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The research by Nuffield Health found that GPs were more likely to prescribe medication than exercise for patients complaining of low mood and anxiety - and it's not hard to see why. When faced with someone clearly suffering, it may be hard to suggest they simply go for a walk or run, and if time is an issue, the patient may insist he or she just can't fit exercise into their day.

But not only does exercise help ease the mind, it also contributes to a lower risk of other serious health concerns too, including heart disease and even some cancers - so it's worth rethinking your lifestyle to include it.

What you do is up to you, but it may hearten you to discover that you don't have to go on a mammoth walk or slog it out in the gym for hours.

"Our recent research with the London School of Economics showed that, on average, people needed to do an extra 12 minutes exercise a day to reach the recommended level of at least 30 minutes of physical activity on at least five days of the week," says Dr Deniszczyc.

"This could be broken down into three 10-minutes walks a day for example.

"The greatest benefit is when someone takes physical activity consistently, be it walking, running, the gym or group fitness, anything that the person enjoys can be beneficial."

This time of year is also difficult for many of us who suffer from Seasonal Affective Disorder (SAD), where the cold weather and decreasing light makes us miserable. Try our 10 routine changes to beat the winter blues: