Recognizing Signs of Anxiety: A Practical Guide

Physical signs

• Muscle tension: tight shoulders, neck or jaw pain, headaches, or a feeling that your muscles are always ready to “fight or flight.”
• Fatigue: feeling unusually tired, drained, or low on energy even after rest or sleep.
• Restlessness: being unable to sit still, fidgeting, pacing, or needing to move to feel calm.

Emotional signs

• Excessive worry: persistent concern about everyday things, trouble turning off anxious thoughts, or worry that feels hard to control.
• Irritability: reacting quickly to small annoyances, feeling on edge, or a sense that you’re “tuned to high alert.”

Behavioral signs

• Avoidance: skipping social events, avoiding tasks or places that trigger anxiety, canceling plans, or retreating from situations that once felt doable.
• Restlessness: visible pacing, constantly moving, or repeatedly checking things to feel more secure.

Cognitive signs

• Difficulty concentrating: trouble paying attention, mind going blank, or racing thoughts that make tasks feel harder.
• Catastrophic thinking: imagining the worst possible outcomes, “what if” scenarios that spiral out of control, or all-or-nothing thinking.

When signs warrant professional help

If you notice several of these signs persisting, it may be time to seek professional support. Consider reaching out if:

• The symptoms last most days for two weeks or longer and interfere with work, school, relationships, or daily activities.
• Self-help attempts (like breathing exercises or limiting caffeine) don’t reduce the symptoms, or they only help briefly.
• You experience panic symptoms, such as chest pain, shortness of breath, dizziness, or overwhelming fear, that feel frightening or out of your control.
• You have thoughts of harming yourself or someone else, or you feel unsafe in any way.
• There’s a history of trauma, medical illness, or another mental health condition contributing to the anxiety.

Anxiety can overlap with other concerns, so a clinician can help determine whether what you’re experiencing is anxiety, another condition, or a combination, and tailor treatment to you.

Self-help strategies you can try

These strategies are practical steps you can start today. They work best when used regularly, not just during a crisis.

• Breathing exercises: try 4-7-8 breathing or box breathing. For 4-7-8: inhale quietly through the nose for 4 seconds, hold the breath for 7 seconds, exhale slowly through the mouth for 8 seconds. Repeat 4–6 times. Box breathing (inhale, hold, exhale, hold each for equal counts) can be done anywhere to calm the nervous system.
• Grounding techniques: the 5-4-3-2-1 method helps bring you into the present moment. Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
• Move your body: light physical activity—a 10–20 minute walk, stretches, or a short workout—can reduce tension and improve mood.
• Sleep hygiene: establish a regular sleep schedule, wind down before bed, limit screens and caffeine late in the day, create a calming pre-sleep routine.
• Limit caffeine and alcohol: both can worsen anxiety for some people. Try cutting back to see if your symptoms improve.
• Structured routine: a simple daily plan for meals, work, exercise, and rest can reduce uncertainty and ease worry.
• Mindfulness and meditation: even 5–10 minutes a day can help you observe anxious thoughts without getting pulled into them.
• Journaling: write down worries before or after tasks to clear your mind and gain perspective. You can also track triggers and what helps.
• Cognitive strategies: challenge anxious thoughts with gentle, evidence-based questions. For example: What is the concrete evidence for this worry? What’s the worst that could realistically happen, and how would I cope? What would I tell a friend in this situation?
• Behavioral activation: schedule small, manageable tasks even when you don’t feel motivated. Completing them can reduce avoidance and improve mood.
• Social support: talk with a trusted friend, family member, or colleague about what you’re experiencing. You don’t have to face anxiety alone.
• Professional help: if anxiety is persistent or severe, speaking with a mental health professional, such as a psychologist or counselor, can provide evidence-based approaches (like cognitive-behavioral therapy) and, if appropriate, medication guidance from a medical professional.

If you’re ever in immediate danger or feel you might harm yourself, please seek urgent help by contacting your local emergency number or going to the nearest emergency department. In many places, you can also reach crisis lines or text-based support for confidential help.