15 Signs Of Anxiety
Stress and anxiety can be a normal part of life, manifesting when we feel nervous, overwhelmed, or under pressure. But when anxiety symptoms arise seemingly out of nowhere and interfere with the ability to function, it could be an indication of an anxiety disorder.
Here, we’ll explore the symptoms of anxiety in-depth, plus identify some common anxiety disorders and their distinguishing features. You’ll also find a few evidence-based recommendations for managing anxiety symptoms effectively, so you can make informed decisions about how to manage and treat them.
What is anxiety?
Anxiety is your body’s natural response to stress, characterized by worry, racing thoughts, and physiological changes like increased heart rate, sweating, and trembling. It’s normal to experience brief periods of anxiety when you face challenging or stressful situations. When anxiety becomes persistent and overwhelming, however, it may indicate an anxiety disorder.
Symptoms of anxiety
Everyone may experience anxiety differently, but there tend to be a few hallmark signs and symptoms. If you are experiencing symptoms of anxiety that don’t respond well to self-help techniques, it is advisable that you seek the help of a licensed mental health professional for further evaluation.
Physical symptoms of anxiety
Anxiety affects the body in various ways, often leading to noticeable physical symptoms. Recognizing these symptoms can help identify anxiety and prompt effective management strategies. Here are some common physical symptoms:
- Increased heart rate: A noticeable and often uncomfortable rapid heartbeat, sometimes described as palpitations, that occurs even in the absence of physical exertion.
- Sweating: Excessive perspiration, particularly in stressful situations, that is not related to temperature or physical activity.
- Trembling or shaking: Involuntary shaking or trembling of the hands, legs, or other parts of the body, which can be more pronounced during anxiety attacks.
- Shortness of breath: Difficulty breathing, feeling as though you can't get enough air, or a sense of tightness in the chest, which can occur even at rest.
- Sleep disturbances: Anxiety can impact your ability to fall asleep or stay asleep, and can cause unpleasant dreams or nightmares.
Mental symptoms
Anxiety can affect your mental state in profound ways. Recognizing these mental symptoms is crucial for understanding the full impact of anxiety on your well-being. Here's a closer look at some common mental symptoms:
- Excessive worry: Constant and uncontrollable worry about various aspects of life, such as work, health, or relationships, even when there is little or no reason to worry.
- Racing thoughts: Rapid and overwhelming thoughts that can make it difficult to focus or relax. These thoughts often jump from one concern to another.
- Irrational fears: Intense fear of specific situations, objects, or activities that are disproportionate to the actual danger posed. These fears can lead to avoidance behavior.
Behavioral symptoms
Anxiety also influences behavior, often leading to actions and patterns that can disrupt daily life. Recognizing these behavioral symptoms can be key to managing anxiety effectively. Here are some common behavioral symptoms:
- Avoidance of anxiety-inducing situations: Deliberately steering clear of places, events, or activities that trigger anxiety, leading to a limited lifestyle and missed opportunities.
- Difficulty concentrating: Finding it hard to focus on tasks or maintain attention, often due to intrusive anxious thoughts that disrupt cognitive processes.
- Restlessness: Feeling constantly on edge, unable to relax, and experiencing a persistent sense of unease or agitation.
Somatic symptoms of anxiety
Somatic symptoms are physical symptoms that arise from psychological factors rather than direct physical causes. In addition to the physical symptoms associated with the body’s stress response, anxiety can cause a host of somatic symptoms, including:
- Headaches: Dull, aching head pain; often wrapping around the head (tension headaches)
- Dizziness or lightheadedness: A sensation of feeling faint, unsteady, or as if the room is spinning, which can be accompanied by nausea.
- Gastrointestinal issues: Stomachaches, nausea, diarrhea, or irritable bowel syndrome (IBS), which can be caused or exacerbated by anxiety.
- Chest pain: Sharp or stabbing pain or tightness that can mimic the signs of a heart attack.
Identifying anxiety disorders
Anxiety disorders are mental health conditions that cause people to be excessively worried, anxious, or fearful in situations where most others wouldn't feel the same way.
Generalized anxiety disorder
Generalized anxiety disorder (GAD) is characterized by excessive worry about everyday situations that are disproportionate to the actual danger presented.
Individuals may find themselves overly concerned about health, finances, or family matters, often expecting the worst even when there is no apparent reason for concern. This constant state of worry can interfere with daily activities and can coexist with other mental health conditions or physical health problems.
Social anxiety disorder
Social anxiety disorder, also known as social phobia, involves an intense fear of social situations due to feelings of embarrassment, self-consciousness, and concern about being judged or viewed negatively by others.
People with this disorder might avoid social gatherings or public speaking to reduce anxiety, although this avoidance may negatively affect their personal and professional lives.
Panic disorder
Panic disorder involves unexpected and repeated episodes of intense fear, known as panic attacks, which can last for just a few minutes or longer. These attacks come on suddenly and can be triggered by stress or fear-inducing situations, but sometimes they happen without any obvious reason. People with this disorder often live in fear of the next attack.
Obsessive-compulsive disorder
Obsessive-compulsive disorder involves recurring, unwanted thoughts (obsessions) that lead to repetitive behaviors (compulsions). For example, someone might feel compelled to clean their hands repeatedly due to a fear of germs. These compulsions can take up a lot of time and interfere with daily life.
Strategies for symptom management
Managing anxiety symptoms effectively generally involves a combination of self-help techniques and professional treatments. Implementing these strategies can significantly reduce symptoms and improve overall well-being.
Self-help techniques
Anxiety can often be effectively managed with simple methods aimed at calming the body and mind. Relaxation techniques like deep breathing and progressive muscle relaxation can be a good way to manage acute anxiety and panic attacks. Physical activity, healthy diet, and good sleep habits can also be effective for improving resilience and emotional control.
Talk therapy
Several types of psychotherapy can be effective for learning to manage anxiety. Among the most well-studied are:
- Cognitive-behavioral therapy (CBT): CBT is a popular type of therapy for anxiety that focuses on identifying and reframing the unhelpful thoughts that fuel anxiety. Research has found CBT to be effective for treating a number of anxiety disorders.
- Mindfulness-based stress reduction (MBSR): Mindfulness therapies like MBSR offer a structured way to learn the skill of mindfulness. MBSR is well-validated for the treatment of anxiety, having been found effective across anxiety disorders and populations.
- Acceptance and commitment therapy (ACT): This type of therapy encourages individuals to accept their thoughts and feelings and change the way one relates to them. While more research is needed, preliminary evidence supports ACT as a promising intervention for anxiety disorders.
Medication
Medication can be an effective treatment for anxiety, helping to alleviate symptoms and improve daily functioning. Common medications include antidepressants, benzodiazepines, and beta-blockers. These drugs work by altering brain chemistry to reduce anxiety. If a doctor decides to prescribe medication for anxiety, they will typically recommend that you also attend talk therapy.
Learn to manage anxiety in therapy
If anxiety symptoms are interfering with your mental health and wellbeing, online therapy may be worth considering. Through BetterHelp, you can find a therapist who specializes in treating anxiety and attend weekly therapy sessions from the comfort of your home.
There is a wide body of evidence to support the use of teletherapy for generalized anxiety disorder (GAD), and some prefer platforms like BetterHelp due to their affordability, flexibility, and convenience. Your BetterHelp membership also includes group therapy, educational webinars, digital therapy worksheets, and guided journaling, which can help you make progress faster and get more out of your mental health investment.
Takeaway
Everyone is unique and will have their own set of anxiety symptoms, but some of the most common are as follows:
- Feeling constantly fearful
- Crying frequently
- Feeling overwhelmed
- Having the jitters
- Experiencing heart symptoms
- Hyperventilating
- Feelings of nervousness
- Having muscle tension
- Having nausea and excessive gas
- Sweating
- Having chills
- Experiencing low energy
- Having intrusive thoughts
- Having racing thoughts
- Experiencing memory problems
According to the National Institute of Mental Health, there are many signs of anxiety. Seven common ones may be being easily fatigued, having difficulty concentrating or controlling worry, having sleep problems, being irritable, feeling wound-up, restless, or on edge. You may also have physical symptoms, like stomach aches, muscle aches, headaches, or unexplained pains.
High-functioning anxiety is similar to generalized anxiety disorder (GAD) and other anxiety-related mental disorders, but while GAD may have a fight-or-flight response, high-functioning anxiety may be more of a fight response. The person can push themselves to work even harder to overcome their anxiety. Some signs that someone may have high-functioning anxiety include being a high achiever, being highly organized and detail-oriented, and having an outgoing personality.
Anxiety is a chronic condition, which means that it cannot be cured. But there are many effective treatments, including therapy and anti anxiety medications, that can help you learn to cope with anxiety symptoms so they don’t interfere with your daily life.
Just about anything can trigger anxiety. Some people’s anxiety may be triggered by having to give a talk or presentation in front of a group. For others, anxiety may start to ramp up when they get called on in class or if they have a doctor’s appointment. Anxiety disorders are complex, and researchers don’t really know what causes them. It could be a combination of risk factors, including biology, genetics, life history, coping skills, and substance use.
If your loved one is experiencing anxiety, you may notice some anxious behaviors. For example, they may avoid certain events or situations, seek frequent reassurance, second-guess themselves, or become frustrated or irritable when they’re in a situation that makes them anxious. Some people may also engage in compulsive acts, like repeatedly washing their hands or using hand sanitizer.
People with anxiety disorders can have symptoms that affect multiple parts of their bodies. It can lead to hyperventilation, higher heart rate, vasoconstriction (a narrowing of the blood vessels that can cause hot flashes, sweating, and changes in body temperature), inflammation, nausea, vomiting, loss of appetite, and urinary incontinence.
There are many ways to calm anxiety. Everyone is different, so you may have to try a few techniques before finding one that works for you, but some things you can try are deep breathing exercises, grounding exercises, guided imagery, yoga, meditation, or progressive muscle relaxation. These techniques can help you manage your anxiety in the moment, but if you’re looking for something that may be more effective in the long term, consider talking to a therapist. A trained mental health professional can help you determine what triggers your anxiety and learn coping strategies that can help you manage your symptoms in your daily life.
Yes, anxiety is a form of mental illness. There are multiple types of mental health conditions related to anxiety, including generalized anxiety disorder, panic disorder, social anxiety disorder, phobias, and separation anxiety disorder.
Each level of anxiety comes with a different intensity of symptoms. Mild anxiety may not impact a person’s daily functioning, but the occasional anxiety can impact their well-being, especially if left unaddressed. Moderate anxiety symptoms are more significant, with people experiencing difficulty focusing on anything other than the source of the anxiety. Some physical symptoms may appear, too, including muscle aches, nausea, and difficulty sleeping.
Severe anxiety has intense anxiety symptoms and can be potentially debilitating. People with this level of anxiety may find it difficult to control their fear and anxiety. They may have an unspecified anxiety disorder and should consider connecting with a mental health professional to determine if they have GAD or some other specified anxiety disorder.
The fourth level of anxiety is the panic level, which occurs with panic disorder as well as other anxiety disorders. Panic-level anxiety can be extremely intense and may take the form of unpredictable and frequent panic attacks with symptoms like racing heart rate, dizziness, shortness of breath, dizziness, nausea, chest pains, and a feeling of impending doom or a lack of control. People who experience multiple panic attacks should also consider talking to a therapist. A trained professional can help them learn more about their triggers and how to manage their symptoms as well as help them address other mental health concerns.
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