Physical symptoms of anxiety
Anxiety often shows up in the body. Two common physical signs are rapid heartbeat and sweating. These symptoms can happen in moments of stress, but they can also appear during a full-blown anxiety episode or panic attack.
Rapid heartbeat
A racing or pounding heart is a common physical sign of anxiety. You might feel your heart beating fast in your chest or throat, or notice it in your neck. The sensation can last a few seconds or longer. For some people, a fast heartbeat comes with chest tightness, lightheadedness, or shortness of breath. If the rapid heartbeat is new, very painful, or you have other heart symptoms, talk with a doctor to rule out a medical issue. In many cases, deep, slow breathing and grounding techniques can help reduce the fear around the heartbeat.
Sweating
Sweating, especially in the palms, underarms, or forehead, can occur during anxiety. It may happen even in cool environments or when you’re not physically active. Visible sweating can make you feel self-conscious and can feed more worry. Gentle strategies like talking slowly, practicing breathing, and wearing clothing that helps you stay comfortable can help, but if sweating interferes with daily life, consider speaking with a clinician for guidance.
Emotional symptoms of anxiety
Emotional signs focus on what you feel inside. The most common are ongoing worry and a sense of fear that is hard to shake. With anxiety disorders, these feelings can seem strong even when there isn’t an obvious danger, and they can occur in many situations.
Worry becomes persistent and intrusive. You might find yourself ruminating about worst-case outcomes, imagining problems before they happen, or feeling overwhelmed by small tasks. This worry can last for weeks or months and may make it hard to relax or sleep.
Fear can feel out of proportion to the situation. You might fear everyday activities or social situations, not just things that are truly dangerous. This fear can lead to a sense of being on edge or a strong urge to avoid certain places or activities.
Behavioral symptoms of anxiety
Anxiety can change how you act. One of the main behavioral signs is avoidance—staying away from places, people, or activities that trigger worry or fear. Over time, avoidance can limit your life and make anxiety feel worse.
In addition to avoidance, you might notice other changes in behavior, such as restlessness, pacing, difficulty sitting still, or performing tasks in a cautious, safety-seeking way. These patterns can become repetitive and feed into a cycle of anxiety.
Cognitive symptoms of anxiety
Cognitive symptoms are about how you think. A common sign is racing thoughts—your mind jumps from one worry to the next, making it hard to focus on tasks or conversations. You might have trouble concentrating, feel like your mind goes blank in important moments, or engage in “what if” thinking for long periods.
These racing thoughts can make it hard to make decisions or complete chores and work. If thoughts become overwhelming, they can also interfere with sleep, which in turn worsens how you feel the next day.
When symptoms warrant professional help
If you notice several of these signs most days for weeks or months, and they interfere with work, school, relationships, or daily activities, it’s time to seek professional help. Consider reaching out if:
- Symptoms persist for several weeks or longer and don’t improve with self-care.
- Worry or fear is so intense that you avoid important activities or stop doing things you used to enjoy.
- You have panic attacks that feel overwhelming or happen frequently.
- Physical symptoms (like chest pain, severe shortness of breath, fainting, or major dizziness) are new or worsening, and may require medical evaluation.
- You experience thoughts of harming yourself or others, or you feel out of control with your emotions.
If you or someone around you is in immediate danger, call your local emergency number right away.
Getting help and next steps
An evaluation by a healthcare professional can help determine if your signs are related to an anxiety disorder or another condition. Treatment options commonly include therapy, such as cognitive-behavioral therapy (CBT), lifestyle changes, and in some cases medication. A clinician can tailor care to your needs and help you build skills to manage symptoms.
Practical steps you can take now include:
- Keep a simple diary of when symptoms occur to spot patterns.
- Limit caffeine and alcohol, and get regular sleep and exercise.
- Practice slow, deep breathing or short grounding exercises during tense moments.
- Talk with trusted friends or family about what you’re feeling.
- Ask your primary care doctor for a referral to a mental health professional if needed.
Remember, seeking help is a sign of strength. If the signs above describe what you’re experiencing, you don’t have to face anxiety alone.
