Do you feel like your mind never stops racing? Or maybe your heart starts pounding for no apparent reason? If so, you might be dealing with anxiety.
Don’t worry, you’re not alone—millions of people struggle with anxiety every day.
The good news is that once you recognize the signs, there are plenty of ways to cope.
In this article, we’ll break down some common signs of anxiety and how to deal with it.
15 TELLTALE SIGNS YOU HAVE ANXIETY
If you worry too much about little things, struggle to sleep at night, and constantly have negative thoughts, you might be an anxious person. Here’s how to tell if you have anxiety:
1. You worry excessively
Do you find yourself constantly fretting about everyday situations? Excessive worry is a major sign of anxiety.
If you’re an anxious person, you might obsess over work, school, finances, or health, even when there’s little reason for concern.
This persistent anxiety can feel overwhelming and difficult to control.
Your worry may manifest physically too. You might experience restlessness, fatigue, trouble concentrating, or muscle tension.
Some people report headaches, nausea, or difficulty sleeping. To manage excessive worry:
• Keep a journal to identify what’s causing your stress
• Practice relaxation techniques like deep breathing
• Seek support from loved ones or a mental health professional
While worrying is a normal part of life, persistent anxiety that interferes with daily life may require professional help.
2. You often feel agitated or restless
Do you ever feel like you can’t sit still or your skin is crawling? That’s agitation, a common sign of anxiety.
When you’re anxious, you might fidget, pace, and find it difficult to relax.
This restlessness isn’t just physical—your mind might be racing too, jumping from one problem to another.
When you feel agitated or restless, try these tactics:
• Take a brisk walk to burn off that excess energy
• Practice deep breathing exercises to calm your nerves
• Use progressive muscle relaxation to ease tension
Many people feel restless from time to time. However, persistent agitation can disrupt your daily life.
If it’s significantly impacting you, don’t hesitate to chat with your doctor.
They can help create the perfect plan to manage your anxiety and restlessness. This may include therapy or medication if needed.
3. You become easily frustrated or angry
Do you find yourself snapping at loved ones over minor annoyances?
Anxiety can leave you feeling irritable, frustrated, and on edge. You might experience:
• Heightened emotional responses
• Increased sensitivity to stimuli
• Quick flashes of anger or impatience
• Difficulty relaxing or sitting still
A short temper can severely impact your concentration and relationships.
The good news is, there are many ways to cope. Try deep breathing exercises, regular physical activity, or creative hobbies to release tension.
If irritability persists or disrupts your daily life, don’t hesitate to seek professional help.
A therapist can help you develop personalized strategies to manage anxiety-related anger and restore your sense of calm.
4. You have difficulty concentrating
When anxiety takes hold, your mind can feel like a whirlwind of worries, making it hard to focus on anything else.
This redirection of attention is a common symptom of anxiety, not an inability to concentrate.
You might fixate on fears instead of the task at hand. To regain control and improve focus, try these techniques:
• Use sensory stimulation like music to drown out anxious thoughts
• Write down recurring worries to get them out of your head
• Break tasks into smaller, manageable steps
• Practice deep breathing to counteract anxiety’s physical effects
While these strategies can provide relief, seeking professional help for long-term anxiety management is crucial for consistent concentration improvement.
5. You often feel overwhelmed
Do you ever feel like you’re drowning in a sea of worries? That’s an obvious sign of anxiety.
When you’re overwhelmed, even simple tasks can seem insurmountable.
You might avoid situations that trigger these feelings, but that can make things worse in the long run.
Your body might be sending you signals too. Rapid heartbeat, dizziness, and headaches are common physical manifestations of anxiety.
If you’re experiencing these symptoms frequently, it’s important to recognize them as potential signs of an underlying anxiety disorder.
But you don’t need to let anxiety control your life. Try breathing exercises or mindfulness techniques to regain a sense of calm.
Remember, it’s okay to reach out for help. Talking to a trusted friend or professional can provide much-needed relief and support.
6. You constantly fear that the worst will happen
Do you often find yourself imagining worst-case scenarios? This tendency to catastrophize is a common sign of anxiety.
According to mental health experts, anxiety involves an ongoing feeling of dread about something going wrong in the present or future.
You might constantly worry about unlikely disasters or terrible outcomes. Luckily, you can learn to manage these fears.
Try reality testing by asking yourself: “How likely is this to happen?” Often, you’ll realize your fears are exaggerated.
Breathe in deeply and exhale slowly to calm your body’s anxious response.
Gradually exposing yourself to feared situations, rather than avoiding them, can also help reduce anxiety over time.
While unpleasant, anxiety itself isn’t harmful. It’s a normal protective response. With practice, you can learn to keep catastrophic thoughts in check.
7. You regularly have intrusive thoughts
Are you often plagued by unwelcome, disturbing thoughts that seem to come out of nowhere? You’re not alone.
Intrusive thoughts are a common human experience, often triggered by stress or anxiety.
These involuntary mental intrusions can feel distressing and out of sync with your true self.
However, it’s crucial to recognize that having intrusive thoughts doesn’t mean you’ll act on them.
They’re often just “junk thoughts” that everyone experiences. The key is not to judge yourself for having them and instead try:
• Practicing mindfulness meditation
• Engaging in healthy distractions like reading or exercising
• Labeling the thoughts as “just thoughts” to create distance
When you’re afraid, it’s natural to imagine the worst, but if negative thoughts persistently disrupt your daily life, don’t hesitate to seek professional help.
8. You often have panic attacks
Panic attacks can be one of the most intense and frightening symptoms of anxiety.
These sudden episodes of overwhelming fear can strike without warning, leaving you feeling like you’re losing control.
Your heart races, your palms sweat, and you might even feel like you’re having a heart attack. During a panic attack, you may experience:
• Rapid heartbeat or palpitations
• Shortness of breath or hyperventilation
• Chest pain or discomfort
• Trembling or shaking
• Dizziness or lightheadedness
Panic attacks can be scary but there are ways to manage them:
I. Try deep breathing exercises
II. Use grounding techniques to stay present
III. Challenge negative thoughts
IV. Seek professional help if attacks are frequent or severe
Remember, panic attacks are temporary and harmless, even though they feel awful in the moment.
9. You sometimes feel detached from reality
Have you ever felt like you’re watching your life from the outside?
This feeling of detachment, known as depersonalization, is often a telltale sign of anxiety.
You might feel disconnected from your thoughts, emotions, or physical body. It’s as if you’re observing yourself in a movie rather than living in the moment.
If you often feel emotionally numb or disconnected from the world, try grounding techniques.
Focus on your five senses – what can you see, hear, smell, taste, and touch right now.
Regular exercise and maintaining a consistent sleep schedule can also help anchor you to the present.
If these feelings persist, don’t hesitate to reach out to a mental health professional for support.
10. You regularly experience a racing heart or palpitations
Heart palpitations are a common sign of anxiety.
These sensations of racing, pounding, or fluttering can be felt in your chest, throat, or neck and often kick in when you’re stressed or worried.
While usually harmless, palpitations can be pretty unsettling. They’re your body’s way of gearing up for “fight or flight” mode.
When anxiety strikes, your heart rate increases, leading to those uncomfortable palpitations.
The good news is, most heart flutters from anxiety are short-lived.
But if they stick around or come with chest pain, trouble breathing, or dizziness, it’s time to visit your doctor.
They can help determine if it’s just anxiety or something that needs more attention.
11. You struggle to sleep at night
Do you toss and turn while your mind races as the clock ticks away? Sleep problems are a classic sign of anxiety.
According to the Cleveland Clinic, sleep anxiety can make it tough to fall asleep or stay asleep, leaving you feeling overwhelmed and restless.
To combat anxiety-related insomnia, try these tips:
• Stick to a consistent sleep schedule, even on weekends
• Create a relaxing bedtime routine (think warm baths or calming music)
• Limit caffeine and alcohol, especially close to bedtime
If you’re still struggling to sleep at night, don’t hesitate to reach out to a healthcare provider.
Cognitive Behavioral Therapy (CBT) has shown promising results in treating anxiety-related sleep issues.
12. You tend to isolate yourself
When you’re feeling anxious, you might pull away from social interactions.
This isn’t just about being introverted; it’s a deliberate avoidance of people and activities you once enjoyed.
Social withdrawal can be a telltale sign of anxiety disorders, often stemming from feelings of shame, low self-esteem, or fear of judgment.
Isolating yourself might seem like a quick fix, but it can snowball into bigger issues.
Prolonged social withdrawal can increase your risk of various health problems, including depression and even physical ailments like heart disease.
It’s a vicious cycle—the more you withdraw, the harder it becomes to reconnect.
Overcoming social withdrawal isn’t easy, but it’s crucial. Start small by reconnecting with trusted friends or family members.
Consider joining a support group or engaging in activities you enjoy.
Remember, it’s okay to seek professional help if you’re struggling to break free from isolation.
13. You constantly seek reassurance from people
Do you often ask others for validation or approval?
Reassurance-seeking is a common behavior for those with anxiety, where you repeatedly turn to friends, family, or even the internet for comfort.
You might ask your partner the same questions about their feelings or spend hours googling health symptoms.
While this provides temporary relief, it can become a problematic cycle. To break free from this pattern, try to:
• Embrace uncertainty instead of seeking absolute certainty
• Focus on problem-solving rather than validation
• Identify a trusted confidant who can help distinguish between seeking advice and reassurance
Excessive reassurance prevents you from building confidence in handling anxiety on your own.
Gradually reducing this habit can help you develop healthier coping mechanisms.
14. You engage in compulsive behaviors
Do you find yourself repeatedly checking locks, washing your hands excessively, or arranging objects in a specific order?
These could be signs of compulsive behaviors associated with anxiety.
Compulsions are repetitive actions that you feel driven to perform to temporarily relieve anxiety.
Common compulsive behaviors include excessive cleaning or hand washing, repeatedly checking things such as locks and counting or ordering objects.
While these behaviors may provide momentary relief, they can significantly disrupt your daily life.
If you’re struggling with compulsive behaviors, it’s essential to seek help.
Cognitive behavioral therapy (CBT) and medication can be effective in managing these symptoms and improving your quality of life.
15. You constantly experience stomach issues
If you’re an anxious person, you might often feel like your stomach is in knots, which can make you lose your appetite. This is normal!
Anxiety and digestive problems usually go hand in hand, thanks to the gut-brain connection.
When you’re stressed, your body releases hormones that can wreak havoc on your digestive system. Common anxiety-related tummy troubles include:
• Nausea or queasiness
• Bloating and gas
• Stomach cramps
• Diarrhea or constipation
• Acid reflux
These symptoms can be particularly frustrating for those with conditions like Irritable Bowel Syndrome or GERD, which anxiety tends to aggravate.
If you’re experiencing persistent or severe stomach issues, it’s best to consult a doctor to rule out other causes.
But for milder symptoms, relaxation techniques like deep breathing or meditation can help calm both your mind and your gut.
Now that you know the signs of anxiety, let’s look at what could be causing it.
IDENTIFYING THE CAUSES OF YOUR ANXIETY
Understanding the root of your anxiety is crucial for effective management.
According to the Cleveland Clinic, anxiety disorders can stem from various factors, including chemical imbalances in your brain, genetic predisposition, and environmental stressors.
Take a moment to reflect on your life experiences and family history.
Have you recently faced a traumatic event or significant life change? Are you under excessive stress at work or home?
Mayo Clinic suggests that certain medical conditions, substance use, or even medications can trigger anxiety.
By pinpointing potential causes, you’re taking the first step towards regaining control and finding appropriate coping strategies.
EFFECTIVE COPING STRATEGIES FOR ANXIETY
Anxiety can feel overwhelming, but there are many effective strategies you can use to cope, both in the short term and for long-term management. Here are some approaches:
Short-Term Coping Strategies
1. Breathe deeply: When anxiety strikes, your breathing often becomes shallow and rapid.
Consciously slow down your breath, inhaling deeply through your nose, allowing your belly to rise, and exhaling slowly through your mouth.
You can try counting to four on the inhale and four on the exhale.
2. Use grounding techniques: These help you reconnect with the present moment and distract from anxious thoughts.
Try the 5-4-3-2-1 method: identify 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
3. Do a body scan: Bring your awareness to different parts of your body, noticing any tension and consciously releasing it. Start with your head and work your way down to your toes.
4. Engage your senses: Find something calming to focus on using your senses.
This could be a pleasant smell such as lavender essential oil, a soothing sound like calming music, a comforting touch like holding a smooth stone, or a relaxing visual like looking at nature.
5. Try gentle movement: Even a short walk, some simple stretches, or shaking out your limbs can help release physical tension associated with anxiety.
6. Challenge your thoughts: Ask yourself if your anxious thoughts are realistic. What’s the evidence for and against them? Are there alternative ways to look at the situation?
7. Use a mantra or affirmation: Repeat a calming word or phrase to yourself, such as “This will pass,” “I am safe,” or “I am strong.”
8. Distract yourself: Engage in an activity that takes your mind off your anxiety, such as listening to music, reading, doing a puzzle, or talking to a friend.
Long-Term Coping Strategies
1. Understand your anxiety: Learn about anxiety, its triggers, and how it affects you specifically. Keeping a journal can help you identify patterns and triggers.
2. Practice mindfulness and meditation: These techniques help you become more aware of your thoughts and feelings without judgment, reducing their power over you. Regular practice can build resilience to anxiety.
3. Engage in regular exercise: Physical activity is a powerful stress reducer and mood booster. Aim for regular aerobic exercise and incorporate sports activities you enjoy.
4. Eat a healthy diet: Nourishing your body with a balanced diet, including complex carbohydrates, fruits, vegetables, and omega-3 fatty acids, can support your overall well-being and potentially reduce anxiety symptoms.
Limit caffeine, alcohol, and processed foods, as these can sometimes worsen anxiety.
5. Prioritize sleep: Getting enough quality sleep is crucial for both physical and mental health. Work on establishing a regular sleep schedule and create a relaxing bedtime routine.
6. Manage your time wisely: Feeling overwhelmed can often trigger anxiety. Learning effective time management skills and organizing your tasks can help you feel more in control.
7. Build a strong support system: Connect with trusted friends, family, or support groups. Talking about your feelings and experiences can be incredibly helpful.
8. Challenge negative thinking patterns: Whenever you notice a negative thought forming in your head, identify it and change it to a positive one. This can help to reduce your anxiety and calm your mind.
9. Try exposure therapy: For specific phobias or anxiety triggers, gradually exposing yourself to your fears in a safe and controlled environment can help reduce your anxiety over time.
10. Be gentle with yourself: Treat yourself with kindness and understanding, especially when you’re feeling anxious. Recognize that everyone experiences difficult emotions.
11. Set realistic goals: Avoid striving for perfection, which can increase anxiety. Break down large tasks into smaller, more manageable steps.
12. Practice relaxation techniques regularly: Incorporate relaxation techniques like progressive muscle relaxation, guided imagery, or yoga into your routine, even when you’re not feeling particularly anxious, to build your ability to relax.
It’s important to note that finding the most effective coping strategies is a personal journey.
What works for one person may not work for you. Experiment with different techniques and be patient with yourself.
If your anxiety is significantly impacting your daily life, consider seeking professional help from a therapist or counselor. They can provide personalized guidance and support.
WHEN TO SEEK PROFESSIONAL HELP FOR ANXIETY
It’s crucial to seek professional help for anxiety when it’s negatively affecting your life and your ability to function.
If you’re experiencing the following symptoms, it might be time to reach out to a mental health professional:
• Interference with relationships: If your anxiety causes you to withdraw from friends and family, leads to frequent arguments, or makes it difficult to maintain healthy connections.
• Difficulties at work or school: When anxiety makes it hard to concentrate, meet deadlines, attend work/school, or perform your usual tasks.
• Inability to carry out usual activities: If anxiety prevents you from engaging in hobbies, going to the store, or managing everyday responsibilities.
• Avoidance of situations: When you start avoiding social gatherings, public places, or specific situations due to fear of anxiety or panic attacks.
• Significant sleep disturbances: If worry keeps you awake at night or causes you to wake up frequently, leading to chronic fatigue.
• Changes in eating habits: Noticeable increases or decreases in appetite due to anxiety.
• Increased physical symptoms: If you experience frequent headaches, stomachaches, muscle tension, or other physical symptoms that seem related to anxiety.
• Self-help strategies aren’t working: If you’ve tried various coping techniques on your own, but your anxiety remains significant or worsens.
• Turning to unhealthy coping mechanisms: If you find yourself relying on alcohol, drugs, or other harmful behaviors to manage your anxiety.
• Frequent thoughts of self-harm or suicide: If you have any thoughts about hurting yourself or ending your life, seek professional help immediately.
If your anxiety is persistent, severe, and interferes with your ability to live a full and meaningful life, it’s a strong indication that professional help would be beneficial.
There’s no need to feel ashamed or embarrassed about seeking support. Anxiety disorders are treatable, and reaching out is the first step towards feeling better.
You can start by talking to your primary care physician, who can provide a referral to a mental health professional, such as a therapist, counselor, or psychiatrist.
They can conduct a thorough assessment and recommend the most appropriate treatment plan for you.
Recommended reading:
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