Understanding Anxiety: Recognizing the symptoms
Anxiety is something we all experience, whether it’s before a big presentation, meeting someone new, or just when life feels overwhelming. It’s a common emotion—part of being human. But what exactly is anxiety? And how does it affect us?
At its core, anxiety is the body’s natural response to stress. It’s like an internal alarm system that goes off when we feel threatened, uncertain, or worried. In small doses, anxiety can be useful: it can help us stay focused, alert, and even motivate us to take action. But when it sticks around or gets too intense, anxiety can start to interfere with our daily lives.
Let’s dive into what anxiety actually looks like, how it feels, and the different ways it can impact us. And if you find yourself dealing with more anxiety than you’d like, know that you’re not alone—and there are ways to get support.
Anxiety disorders are the most common group of mental health conditions, affecting over 40 million adults and about 8% of children and adolescents each year. And these numbers are only increasing, with factors like the lingering effects of COVID-19, constant information access, and the influence of social media playing a role. However, you don’t have to meet the criteria for an anxiety disorder for anxiety to significantly affect your life. At minimum anxiety can be uncomfortable and disruptive. At maximum, anxiety can be paralyzing and debilitating.
Anxiety doesn’t discriminate; it touches every aspect of life—our thoughts, behaviors, relationships, and even our overall perspective on the world. Here’s a look at some common symptoms that people experience, which may help you recognize anxiety's impact on your own life or better understand what others might be going through.
Physical Symptoms of Anxiety
Anxiety often manifests physically, sometimes in surprising ways. Here are some common physical symptoms:
Increased Heart Rate: Anxiety can cause a racing heart, palpitations, or a feeling of tightness in the chest.
Shortness of Breath: Breathing can feel shallow, or you may feel as though you can’t catch your breath.
Sweating: People with anxiety might find themselves sweating excessively, even in non-stressful situations.
Trembling or Shaking: Involuntary shaking can be a physical reaction to heightened anxiety.
Fatigue: Anxiety often leads to persistent tiredness, even if you haven’t physically exerted yourself.
Muscle Tension: Chronic tightness or discomfort in muscles is common.
Headaches: Frequent headaches or migraines can be related to stress and tension.
Digestive Issues: Nausea, stomachaches, diarrhea, and appetite changes are common, as anxiety impacts the digestive system.
Insomnia: Difficulty falling or staying asleep is frequently tied to anxiety, as worry can make relaxation difficult.
Emotional Symptoms of Anxiety
Anxiety affects not just the body, but the emotions, too. People may experience a range of emotional symptoms, such as:
Excessive Worry: Often, this worry is disproportionate to the situation at hand and hard to control.
Irritability: Anxiety can make people feel overwhelmed, short-tempered, more easily frustrated, or angry.
Restlessness: It can be hard to relax or sit still, leading to a constant feeling of being “on edge.”
Insecurity and Low Self-Esteem: Anxiety can cause a lingering sense of self-doubt and low self-worth.
Fear of Losing Control: This could include feelings of impending doom or fear of losing control of oneself or the environment.
Cognitive Symptoms of Anxiety
Anxiety can also influence our thought processes, making it difficult to think clearly or stay focused:
Difficulty Concentrating: It can be hard to focus on tasks or make decisions.
Self-Consciousness: Many people with anxiety worry constantly about how others perceive them.
Poor Self-Esteem: This can lead to a cycle of feeling not “good enough” or undeserving, despite evidence to the contrary.
Ruminating Thoughts: Anxiety often involves repetitive, overactive thinking that’s hard to shut off.
Catastrophizing: The mind jumps to worst-case scenarios, even if they’re unlikely to happen.
Rigid Thinking: Thoughts may feel black-and-white or inflexible, making it hard to adapt to new situations.
Perfectionism: High expectations of oneself can result in distress and self-criticism when these standards aren’t met.
Behavioral Symptoms of Anxiety
Finally, anxiety often impacts behavior. Some common ways people cope include:
Avoidance: Steering clear of certain situations, people, or places that trigger anxiety.
Maladaptive Coping: Turning to food, drugs, alcohol, or other distractions as a way to manage anxious feelings.
Isolation: Withdrawing from social situations or even cutting back on activities that would normally bring joy.
Changes in Routine: Anxiety can disrupt daily responsibilities, from basic self-care to work or school tasks.
Nervous Habits: Nail-biting, skin picking, and excessive fidgeting are common ways anxiety shows up in behavior.
When Is Anxiety “Too Much”?
So, how do you know when it’s time to take anxiety seriously? Here are some signs it may be interfering with your well-being:
It’s Persistent: If you feel symptoms of anxiety more frequently than not, or you find that experiencing anxiety makes you feel completely undone or spiraling out of control.
It’s Disruptive: Anxiety can make it hard to concentrate, sleep, or even just relax. It can interfere with work, relationships, and daily routines. Sometimes we may notice our performance at school, work, or extracurriculars begin to decline.
It Leads to Unhealthy Coping: If you’re turning to drugs, alcohol, food, or other distractions just to get by, it could be a sign you’re struggling and you could benefit from some extra support.
These could all be signs that you’re struggling more than is necessary and you could benefit from some extra support.
Seeking Support
Anxiety might be common, but that doesn’t mean you have to let it run the show. With the right support, you can start to take control and find ways to manage it. So, if you’re feeling overwhelmed, take it as a sign that it’s okay to reach out. Speaking with a mental health professional can not only be helpful and healing, but truly transformative.
