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Last reviewed: October 2026
Anxiety is one of the most common health problems in Ireland, and many people wait a long time before asking for help. This guide is a practical map: who to talk to first, which services are free, what to expect, self-help techniques with good evidence, and an honest note on where CBD does and does not fit.
If you need to talk to someone now, Samaritans are free on 116 123, 24 hours a day, and you can text HELLO to 50808 for free text support at any time. In an emergency, call 112 or 999, or go to your nearest emergency department.
Step 1: Talk to your GP
Your GP is the gateway to most anxiety support in Ireland. They can check for physical causes (such as thyroid problems, some medicines or caffeine), talk through your symptoms, suggest self-help resources, refer you to counselling or psychology, and discuss medication if it would help. If you have a medical card or GP visit card, the visit is free. It helps to write down your main symptoms, how long they have lasted and how they affect your days before you go.
Free and low-cost support in Ireland
- Counselling in Primary Care (CIPC): free short-term counselling for adults with a medical card, through GP referral.
- HSE primary care psychology: available in many areas, sometimes with waiting lists.
- HSE free online CBT: the HSE has offered free guided online CBT programmes for mild to moderate anxiety and depression, usually via GP referral.
- Jigsaw: free mental health support for young people aged 12 to 25, in person and online.
- Aware: support groups, education programmes and a support line for depression and anxiety.
- Mental Health Ireland and local mental health associations: community programmes and information.
- Employee Assistance Programmes (EAPs): many employers offer a set number of free, confidential counselling sessions.
- Students: most colleges and universities provide free counselling.
- HSE YourMentalHealth information line: 1800 111 888, for help finding services.
Private therapy
Private counselling and psychotherapy in Ireland typically costs between about €60 and €100 per session. Look for practitioners accredited with recognised bodies such as the Irish Association for Counselling and Psychotherapy (IACP) or the Psychological Society of Ireland (PSI). Some offer reduced rates. Therapy costs may be partly covered by health insurance, and medical expenses relief may apply in some cases.
Self-help that has good evidence
Breathing
Slow breathing with a longer out-breath (for example, in for four counts, out for six) calms the body’s stress response. Practise it daily, not only when anxious, so it becomes automatic.
Movement
Regular exercise is one of the most reliable ways to reduce anxiety. A brisk 30-minute walk most days counts. Parkrun, GAA, swimming and walking groups add social contact too.
Sleep
Regular sleep and wake times and a calm hour before bed help both sleep and anxiety. See our sleep routine guide.
Caffeine and alcohol
Cut back on both. Energy drinks and strong coffee can trigger anxiety symptoms; alcohol often makes anxiety worse the next day.
Worry time
Set aside 15 minutes a day to write down worries and possible next steps. When worries pop up at other times, note them for worry time.
Facing fears gradually
Avoidance keeps anxiety going. Taking small, planned steps towards situations you fear is a core part of CBT.
Connection
Talking to friends, family or a support group reduces the sense of facing it alone.
Signs it is time to get help now
- Anxiety stops you working, studying or leaving the house.
- Panic attacks are frequent.
- You are using alcohol or drugs to cope.
- You feel hopeless or have thoughts of harming yourself. Please call Samaritans on 116 123 or go to an emergency department.
Where CBD fits, honestly
We run Irish CBD brands, so we are often asked whether CBD helps anxiety. The honest answer is that research is limited and mixed, CBD supplements cannot legally claim to treat anxiety in Ireland, and the doses used in many studies were far higher than those in food supplements. Some people include CBD in a daily routine and find it fits well; others notice nothing.
If you want to try it, talk to your GP or pharmacist first, especially if you take any medication, use a lab-tested product with THC not detected (THC can make anxiety worse), and keep within the label’s recommended serving. Our detailed guide covers the research: CBD and anxiety. CBD should never replace talking therapy, prescribed medication or the support services above.
Anxiety at work
Under Irish employment law, employers have a duty of care for employees’ health, including mental health. You may be able to ask for reasonable changes, such as adjusted hours or a quieter workspace. Your EAP, HR department or occupational health service can help, and a GP can provide certification if you need time off.
Supporting someone with anxiety
- Listen without trying to fix everything.
- Avoid saying “just relax” or “don’t worry”.
- Encourage them to see a GP, and offer to help book or go with them.
- Learn about anxiety so you understand what they are going through.
- Look after your own wellbeing too.
Myths about anxiety
- “It’s a sign of weakness.” Anxiety disorders are common health conditions, not character flaws.
- “You just have to push through.” Gradual, planned steps work; forcing yourself into overwhelming situations often backfires.
- “Medication is the only option.” Talking therapies and self-help work for many people; medication helps others. Often a combination works best.
- “A supplement will fix it.” No supplement has been shown to replace proper treatment.
Common types of anxiety
- Generalised anxiety disorder: persistent worry about many everyday things, hard to control, often with restlessness, tiredness and poor sleep.
- Panic disorder: repeated, unexpected panic attacks and fear of the next one.
- Social anxiety: intense fear of being judged in social or performance situations.
- Health anxiety: persistent worry about having a serious illness.
- Phobias: intense fear of specific things or situations.
- Obsessive-compulsive disorder and post-traumatic stress are related conditions that also respond to specific therapies.
Knowing the type helps your GP or therapist choose the right approach, which is another reason to get a proper assessment.
Rural Ireland and access to support
Services can be harder to reach outside cities. Online and phone-based options, such as guided online CBT, video counselling and helplines, have made support much more accessible. Ask your GP what is available locally and online, and check whether your local family resource centre offers low-cost counselling.
A five-minute grounding exercise
When anxiety rises, try the 5-4-3-2-1 technique: name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste. It brings attention back to the present and gives the body time to settle.
What to expect from your first counselling session
A first session usually focuses on getting to know you: what has been happening, how long, what you have tried, and what you would like to change. You can ask the counsellor about their training, approach, fees and confidentiality. It is normal to feel nervous. If the fit does not feel right after a couple of sessions, it is fine to try someone else; the relationship with your therapist is one of the strongest predictors of a good outcome.
Frequently asked questions
Where do I start if I have anxiety in Ireland?
Start with your GP. They can assess you, suggest self-help and refer you to counselling or psychology.
Is counselling free in Ireland?
Counselling in Primary Care is free for adults with a medical card through GP referral. Jigsaw is free for 12 to 25 year olds, and many employers offer free EAP sessions.
How much does private therapy cost in Ireland?
Typically about €60 to €100 per session. Look for IACP or PSI accredited practitioners.
What free helplines are available?
Samaritans 116 123 (24/7), text HELLO to 50808 (24/7), and the HSE YourMentalHealth line 1800 111 888.
Does CBD help with anxiety?
Research is limited and mixed. CBD cannot legally be sold as an anxiety treatment in Ireland. Talk to your GP before trying it.
Can anxiety be cured?
Many people recover fully or learn to manage anxiety well with therapy, self-help and sometimes medication.
What is a panic attack?
A sudden surge of intense fear with physical symptoms such as a racing heart, breathlessness and dizziness. They are frightening but not dangerous. A GP can help if they recur.
Can I get time off work for anxiety?
Yes, with GP certification if needed. Talk to your employer, HR or EAP about support and adjustments.
Related guides
This guide is for general information only and is not medical advice. CBD products sold in Ireland are food supplements or cosmetics, not medicines. Speak to your GP or pharmacist before using CBD, especially if you take medication, are pregnant or breastfeeding.