Understanding Anxiety: How to recognize the signs
Anxiety is a natural part of being human. It’s our body’s way of responding to stress, uncertainty, or potential danger. In small doses, anxiety can even be helpful—it can keep us alert, motivated, and prepared. But when anxiety becomes overwhelming, persistent, or disruptive to daily life, it can feel exhausting and confusing.
If you’ve ever wondered, ‘is what I’m feeling anxiety?’ or ‘how do I know when it’s a problem?’, you're not alone. Here’s what you need to know about recognizing and understanding anxiety.
What Is Anxiety?
At its core, anxiety is the body’s response to perceived threats—whether real or imagined. It activates our nervous system’s fight-or-flight response, releasing stress hormones like cortisol and adrenaline to prepare us to react. While this response is useful in short bursts (like when we need to prepare for a big test or presentation), chronic anxiety keeps our system on high alert, even when there’s no immediate danger.
Common signs of anxiety
Anxiety shows up in different ways for different people. It can be physical, emotional, or behavioral—or a mix of all three.
Physical Signs of Anxiety
• Racing heart or tightness in the chest
• Shortness of breath or feeling lightheaded
• Muscle tension or restlessness
• Nausea or stomach discomfort
• Trouble sleeping or frequent fatigue
Emotional Signs of Anxiety
• Excessive worry, even when things are going well
• Feeling irritable or on edge
• Difficulty concentrating or feeling mentally “foggy”
• A sense of impending doom, even without a clear reason
• Feeling overwhelmed by everyday tasks
Behavioral Signs of Anxiety
• Avoiding certain places, people, or situations
• Seeking constant reassurance from others
• Over-planning or needing control over every detail
• Procrastinating or struggling with decision-making
• Engaging in habits like nail-biting, skin-picking, or pacing
When Is Anxiety a Problem?
Everyone experiences anxiety from time to time. But if it starts to interfere with your daily life, relationships, work, or overall well-being, it may be a sign that anxiety is becoming more than just a passing feeling. Some indicators that anxiety might need attention include:
• Feeling anxious most days, rather than just in specific stressful situations
• Avoiding activities or responsibilities due to fear or worry
• Experiencing panic attacks—intense episodes of fear accompanied by physical symptoms
• Struggling with sleep, digestion, or other health issues due to stress
• Finding it hard to enjoy things you once did because of constant worry
What You Can Do
If you’re recognizing signs of anxiety in yourself, the good news is that anxiety is manageable. Here are a few first steps:
• Acknowledge it. Anxiety thrives in uncertainty, and simply naming what you’re experiencing can help ease its grip.
• Practice grounding techniques. Deep breathing, mindfulness, or physical movement can help regulate your nervous system.
• Challenge anxious thoughts. Ask yourself, Is this thought based on facts, or is it my anxiety talking?
• Limit stimulants. Caffeine, alcohol, and lack of sleep can heighten anxiety symptoms.
• Seek support. Talking to a therapist can help you understand your anxiety and develop personalized strategies to manage it.
Final Thoughts
Anxiety isn’t just “all in your head”—it’s a real and valid experience that affects both the mind and body. The more you understand it, the more you can work with it instead of feeling controlled by it. If anxiety is becoming a constant presence in your life, know that help is available, and you don’t have to navigate it alone.
Would you like to explore anxiety further? Therapy can provide a safe space to unpack your experiences and find ways to move forward with greater ease and self-understanding. Reach out for a free 15 minute consultation.
