Signs Of Anxiety

Everyone worries. Before an exam, a job interview or a difficult conversation, a racing heart and a busy mind are the body’s way of getting ready. But for some people, worry stops being an occasional visitor and becomes a constant companion. How do you tell when it’s more than everyday stress?

Everyday worry vs. anxiety

Everyday worry is usually tied to something specific, feels proportionate, and eases when the situation passes. Anxiety becomes more concerning when it is persistent, feels hard to control, seems out of proportion to what’s happening, and starts to affect your sleep, work, relationships or the things you usually enjoy.

You’re far from alone. The World Health Organization describes anxiety and depression as the most common mental health conditions worldwide, and reports they rose by roughly a quarter in the first year of the COVID-19 pandemic. About 970 million people were living with a mental disorder in 2019.

Common signs of anxiety

Anxiety shows up differently in different people. Here are some of the most common signs.

In the body

• A racing or pounding heart
• Tight chest, shallow breathing or a feeling of not getting enough air
• Muscle tension, headaches, shaking or restlessness
• Stomach problems, nausea or changes in appetite
• Trouble falling or staying asleep, and feeling tired all the time

In your thoughts and feelings

• Constant “what if” thinking and expecting the worst
• Difficulty concentrating, or a mind that goes blank
• Feeling on edge, irritable or easily startled
• A sense of dread that’s hard to explain
• A strong need for reassurance or for everything to be perfect

In your behaviour

• Avoiding places, people, calls or tasks that make you uneasy
• Putting things off, or checking and re-checking things
• Cancelling plans or withdrawing from friends
• Leaning on alcohol, scrolling or other habits to switch your mind off

What about panic attacks?

A panic attack is a sudden surge of intense fear that usually peaks within minutes. It can bring a pounding heart, dizziness, sweating, trembling and a feeling of unreality or losing control. Panic attacks are frightening but they are common, and they are treatable. If they are happening repeatedly, or you’ve started to avoid places for fear of having one, it’s a good moment to talk to a professional.

Five things you can try today

These won’t replace treatment if anxiety is persistent, but many people find them helpful in the moment.

1. Slow your breathing. Breathe in through your nose for a count of 4, then out slowly for a count of 6. A longer out-breath helps signal to your body that it can settle. Try 2 to 5 minutes.
2. Ground yourself with 5-4-3-2-1. 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 your attention back to the present.
3. Write the worry down, then give it a time. Set aside 10 to 15 minutes later in the day as a “worry window”. When a worry appears at other times, jot it down and tell yourself you’ll look at it then.
4. Look after the basics. Regular sleep, regular meals, a short walk or any movement you enjoy. If you get palpitations, notice whether caffeine makes them worse.
5. Say it out loud to someone who will listen. Worries often shrink a little once they’re shared.

You can find more gentle exercises on our Support Yourself page.

When to seek professional help

Consider reaching out to a counsellor, psychologist or doctor if:

• You’ve felt anxious or worried most days for several weeks or longer
• Anxiety is stopping you from doing things that matter to you
• You’re having panic attacks, or avoiding situations to prevent them
• Your sleep, appetite or concentration have noticeably changed
• You’re relying on alcohol or other substances to cope
• You feel hopeless, or have had thoughts of harming yourself. In that case, please reach out right away.

What treatment can look like

Anxiety is one of the more treatable mental health conditions. Talking therapies such as cognitive behavioural therapy (CBT) are widely used and well researched. They help you notice unhelpful patterns of thinking and gradually face things you’ve been avoiding, while building practical skills for calming your body and mind. For some people, a doctor or psychiatrist may also discuss medication. Recovery isn’t always a straight line, but the right support makes a real difference.

Not sure where to start?

• Want to talk it through first? Book a free listening session.
• Want shared understanding? Join a support group.
• Ready for professional support? Explore counselling with a qualified psychologist.

Frequently asked questions

Is anxiety a mental illness?

Feeling anxious is a normal human emotion. When anxiety is intense, long-lasting and interferes with daily life, it may be an anxiety disorder, which is a recognised and treatable mental health condition. A qualified professional can help you understand which applies to you.

Can anxiety go away on its own?

Anxiety linked to a stressful event often eases as the situation passes. If it keeps coming back, lasts for weeks or months, or starts limiting your life, support can help it ease sooner.

How do I know if it’s a panic attack or something wrong with my heart?

The symptoms can feel similar. If you have chest pain, especially for the first time, or if you’re unsure, seek medical attention. Once physical causes are ruled out, a professional can help with panic.

Can I get help for anxiety online?

Yes. Many people find online counselling effective for anxiety. See our counselling page to learn more.

This article is written by the Heal & Revive team for general information. It is not medical advice and does not replace assessment or treatment by a qualified mental health professional.