10 symptoms of anxiety (and how to mindfully treat them)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Pit in your stomach? Racing thoughts? Explore the most common symptoms of anxiety and how they can show up in your life. Plus, 9 mindful tips to help you cope.
Anyone who struggles with anxiety knows that it can strike when you least expect it — and then take over your mind for hours. Maybe your boss emails you to swing by their office later, and you can’t stop obsessing over what they’re going to say (or what you did wrong). Or maybe you spend the entire drive to your doctor’s office worrying about what they might find during a routine check-up.
Most people experience anxiety every now and then, and in small doses, it can actually help. But when those feelings stick around too long or feel way bigger than the situation calls for, it can become overwhelming.
If you’ve ever felt like you can’t control your racing thoughts, you’re not alone. Anxiety is one of the most frequently diagnosed mental health conditions — but it isn’t always obvious. Thankfully, recognizing how anxiety shows up in your life can give you the tools to reign it in before it spins out of control.
What is anxiety?
Anxiety is your body’s natural way of reacting to stress or danger. It’s like an internal alarm system — when something feels uncertain or too much, your brain signals your body to get ready to handle it. This can make your heart beat faster, your muscles tense up, and your thoughts race.
Feeling anxious every now and then is completely normal and can even be beneficial. Anxiety before a job interview might motivate you to spend a few more hours preparing, and nervousness before a big test can keep you focused and in the zone.
But anxiety can be harmful too. Sometimes, those feelings can stick around long after the stressful event is over, or show up when there’s nothing obvious to worry about. This can feel incredibly frustrating, especially when it starts to interfere with your daily life.
If simple things like deciding what to wear to the gym or chatting up your coworkers at an after-work happy hour feel too much for you, anxiety may be playing a bigger role than it should.
Understanding that anxiety is a natural response can make it feel a little less scary. It’s not a flaw or a weakness — it’s just part of how the brain and body respond to stress.
Anxiety vs. anxiety disorder
You already know that life can be hard, and a little worry or nervousness is just part of being human. Maybe you feel nervous before a big meeting, have trouble sleeping after an argument with your partner, or just find yourself stressing out over finances, relationships, or health from time to time.
These feelings usually fade once you’ve resolved the situation. They’re not pleasant, but they’re manageable, and they don’t interfere with your daily life for long. But sometimes, anxiety can snowball into something bigger, and when this happens it could be a sign of anxiety disorder.
When someone has an anxiety disorder, the anxiety they feel can be more persistent and even debilitating. It might pop up without an obvious reason or stick around even after a stressful event has passed.
It makes it harder to focus at work, enjoy time with friends, or even relax at home. Some people describe this type of anxiety as a constant, underlying sense of dread or a racing mind that just won’t turn off.
These are common signs that anxiety may be crossing into disorder territory:
Excessive worry: You may find yourself fixating on things that are unlikely to happen, or worrying about things that others might not find stressful. (Struggle with this? These tips can help.)
Change in habits: You might find you are avoiding social situations, work projects, or events because of fear or nervousness.
Physical symptoms: You may experience physical symptoms like muscle tension, fatigue, or digestive issues — often alongside anxious thoughts.
Overwhelm: You may feel like anxiety is taking over and interfering with daily life, no matter what you do.
There are also different types of anxiety disorders. These include:
Generalized anxiety disorder (GAD): This is marked by persistent, excessive worry about everyday things for months at a time.
Panic disorder: Sudden, intense episodes of fear (panic attacks) can cause physical symptoms like chest pain or dizziness.
Social anxiety disorder: People with this disorder have a fear of social situations or being judged by others, leading to avoidance of gatherings or public events (These eight tips can help you if you suspect you have social anxiety.)
Phobias: These are intense fears of specific things, like flying, heights, or certain animals.
If one of these conditions feels familiar, don’t panic. Anxiety disorders are among the most common mental health conditions — and treatment is possible.
10 symptoms of anxiety
Anxiety doesn’t always look the same for everyone. For some, it’s more mental — like constant worrying or overthinking. For others, it shows up physically, with symptoms like headaches, muscle tension, or trouble sleeping. Sometimes, anxiety can feel like a mix of both, affecting your thoughts and body at the same time.
If you notice a few of these signs happening regularly, it might be helpful to take a closer look at how anxiety is showing up in your life.
1. Excessive worrying
Everyone worries sometimes, but when it feels constant and out of proportion to the situation, it could be a sign of anxiety. This kind of worry might not even have a clear cause—it just lingers, sometimes making it hard to focus or enjoy your day—and you might have a hard time stopping or controlling the thoughts once they start
2. Restlessness or feeling on edge
Anxiety can make you feel like you just can’t relax, even when there’s no immediate reason to feel tense. You might catch yourself tapping your foot, fidgeting, or pacing around.
3. Fatigue
Anxiety can be exhausting — you might feel like you just ran 10 miles, even if you haven’t left the house all day. This is because your brain is working overtime, which can drain your energy and cause you to take longer to recover from everyday activities.
4. Difficulty concentrating
When anxiety takes over, it can feel like your brain is in overdrive. Focusing on work, school, or even conversations can become difficult. Your mind might wander, no matter how hard you try to concentrate.
5. Irritability
Anxiety can make you more sensitive to stress, which sometimes comes across as irritability. You might snap at your partner even when you don’t mean to or feel frustrated over small things that wouldn’t normally bother you.
6. Muscle tension
One of the physical signs of anxiety is muscle tightness. This can show up as a stiff neck, sore shoulders, or general aches and pains that don’t seem to go away.
7. Sleep disturbances
Racing thoughts can make it hard to fall asleep, and you might wake up periodically throughout the night too. Poor sleep can then feed into more anxiety, creating a frustrating cycle.
8. Panic attacks
Some people with anxiety experience panic attacks — sudden waves of intense fear that trigger physical symptoms such as shortness of breath, chest pain, dizziness, trembling, or sweating. While panic attacks aren’t life-threatening, they can be intense and scary, and you may start to worry about when the next one might happen.
9. Avoidance behaviors
Anxiety can make you avoid situations that might trigger stress. This can cause you to limit your activities, leading to feelings of isolation or missed opportunities with friends or at work. You might be sad to miss out — but also relieved that you don’t have to go.
10. Physical symptoms
Anxiety isn’t just in your head, it often shows up in your body too. People who experience anxiety might also experience stomach problems, headaches, nausea, shortness of breath, or rapid heartbeat, even when they don’t feel particularly anxious mentally.
What causes anxiety?
Anxiety doesn’t just come out of nowhere. It’s often the result of a mix of different factors — some that you can see clearly and others that might be less obvious.
1. Genetics: Your genes can play a role in how your brain responds to stress. Think of it like inheriting eye color or height — some traits are passed down, and anxiety can be one of them.
2. Brain chemistry: Your brain uses chemicals (called neurotransmitters) to send signals that help regulate your mood, emotions, and stress response. When these chemicals are out of balance, anxiety may become more intense or occur more frequently.
3. Stress and life experiences: Big life changes, trauma, or prolonged stress can trigger anxiety. Even positive changes, like starting a new job or moving to a new city, can bring on anxious feelings. (Struggling with change? These nine tips can help.)
4. Personality and temperament: Some people are naturally more sensitive to stress or more prone to worrying. If you’re someone who tends to overthink things or feels deeply about situations, you might be more likely to experience anxiety.
5. Health conditions: Certain medical conditions, like heart problems, thyroid issues, or chronic pain, can either cause or worsen anxiety. Sometimes, the physical symptoms of these conditions—like a racing heart or shortness of breath—can mimic anxiety, making it hard to tell what’s causing what.
6. Lifestyle factors: Loud, chaotic environments, unsafe living conditions, or a lack of support can increase stress and lead to anxiety over time. Even things like poor sleep, lack of exercise, or an unhealthy diet can make anxiety worse.
7. Substance use and withdrawal: Caffeine, alcohol, and certain drugs might seem like they provide short-term relief from anxiety, but can make anxiety worse in the long run. Withdrawal from certain medications or substances can also lead to increased anxiety.
Understanding your triggers
Keeping track of when feelings of anxiety heighten can help you identify triggers. Whether you jot it down in a small journal or use an app to track your thoughts, noting what was happening, how you felt, and any physical sensations helps you become more aware. And over time, as your awareness grows, you may start to notice patterns that can help you manage anxiety and feel more in control when it arises. These tips can help you pinpoint specific triggers.
How to treat anxiety: 9 mindful tips to help you cope
Now that you know all the possible symptoms and triggers of your anxiety, it’s time to move on to the good stuff — actionable ways you can start feeling better today. And whether you’re dealing with occasional anxiety or something more persistent, a combination of these lifestyle changes, relaxation techniques, and professional support can help you wake up feeling like you’ve got a handle on your mind and body.
You don’t have to make huge changes all at once, just choose a few of the tips that speak to you and go from there.
1. Practice deep breathing to calm your thoughts
When anxiety hits, your breathing can become shallow and fast, which can make you feel even more on edge. Deep breathing is a good way to calm your nervous system and bring your focus back to the present.
Try this: Sit or lie down in a comfortable spot. Inhale deeply through your nose for four counts, hold for four, then exhale slowly through your mouth for four counts. Repeat this for a few minutes until you feel your body start to relax.
💙 Need more guidance? Learn how to Calm Anxiety with help from Tamara Levitt during this breathing meditation.
2. Start moving to get out of your mind
Physical activity isn’t just good for your body — it’s one of the most effective natural ways to manage anxiety too. Exercise helps to release feel-good chemicals, burn off nervous energy, and shift the focus away from your mind.
Try this: Aim for at least 30 minutes of movement a few times a week. Go for a 20-minute walk (bonus points if you can get out into nature), try yoga, dancing, or cycling — whatever is fun for you. These 10 tips can help you build—and stick to—an exercise routine.
3. Prioritize sleep and unwinding
Not getting enough sleep can worsen anxiety, and anxiety can make it harder to sleep. It’s a vicious cycle, but creating a calming bedtime routine can help you unwind and set you up for a good night’s rest.
Try this: No matter how badly you want to stay up late on the weekend, sticking to a consistent sleep schedule can make a bigger difference than you might think. Turn off screens an hour before bed and spend that time doing calming activities, like reading your favorite book or light stretching. Read these eight tips for beating restless sleep for more ways to prep your mind for rest.
4. Limit caffeine and alcohol as they can be triggering
Caffeine and alcohol can make anxiety symptoms worse. Caffeine can increase heart rate and jitteriness, and while alcohol might initially relax you, it can disrupt sleep and might heighten anxiety the next day.
Try this: Try swapping your afternoon coffee for decaf and your nightcap for a soothing chamomile tea.
5. Practice mindfulness and meditation to soothe your mind
Mindfulness helps you stay grounded by focusing on the present moment. Meditation, even for just a few minutes a day, can reduce anxiety and improve how you respond to stress.
Try this: New to mindfulness? Just try sitting quietly, closing your eyes, and trying to focus on your breath for a few minutes. When your mind wanders, gently bring it back to your breathing.
💙 Learn how to Slow the Swirl in Your Mind with guidance from Jay Shetty.
6. Stay connected with others and share how you’re feeling
Spending time with people you trust can help you feel more supported and less alone. And even though it might seem scary to vocalize, talking things through with a friend or family member can ease anxiety. When you let your loved ones know you’re experiencing anxiety, you give them the opportunity to show up for you, even if it just means being present as you share what’s on your mind.
Try this: Make plans to catch up with a friend when you find yourself needing some emotional support.
7. Set small, realistic goals to feel more in control
Anxiety can make tasks feel bigger and more intimidating than they really are. But when you break down tasks into mini tasks, it becomes a whole lot more manageable. And if you’re looking for goals that improve your wellbeing, this step-by-step guide to setting mental health goals is a great place to start.
Try this: Write down the steps needed to complete a task. Focus on completing one step at a time. And don’t forget to celebrate the small wins along the way!
8. Create a calming routine for your body and mind
Daily routines create a sense of predictability, which can reduce anxiety. These eight examples of mindful daily rituals can help you find inspiration for what feels best for you.
Try this: Start your morning with a few minutes of quiet reflection. Maybe you choose to spend a moment breathing deeply, listening to a guided meditation, or journaling your thoughts out. Experiment with different practices to see what you enjoy.
9. Know when to seek professional help
Sometimes, anxiety needs more than self-care. If it feels too heavy to manage on your own, reaching out to a mental health professional can provide the support you need. Therapy, medication, or a combination of both can be life-changing.
Consider professional help if:
Anxiety feels constant or interferes with your daily life
Self-help strategies aren’t enough to reduce symptoms
You’re experiencing panic attacks or avoiding important activities
Symptoms of anxiety FAQs
What are 5 common symptoms of anxiety?
Five of the most common symptoms of anxiety include:
Excessive worry that feels constant and out of proportion to the situation
Restlessness that makes it hard to relax or sit still
Fatigue, even if you haven’t done much physically
Difficulty concentrating, which may present as brain fog or a lack of focus
Sleep disturbances, such as trouble falling asleep or waking frequently
These five mindfulness practices can help you manage anxiety symptoms and feel calmer.
What is the 3 3 3 rule for anxiety?
The 3-3-3 rule is a grounding technique that helps calm anxiety by bringing your focus back to the present. It involves naming three things you see, three things you hear, and three things you can touch.
This simple exercise shifts your attention away from racing thoughts and reconnects you with your surroundings. It’s a quick and easy way to interrupt anxious feelings, and you can use it anytime you feel overwhelmed.
Can lifestyle changes alone manage anxiety?
Lifestyle changes like regular exercise, mindfulness, and better sleep can significantly reduce anxiety, especially if symptoms are mild. Small adjustments, such as limiting caffeine and creating a calming bedtime routine, can also help.
For more persistent or intense anxiety, professional help like therapy or medication might be necessary. Combining lifestyle changes with treatment often leads to the best long-term results.
How long does treatment for anxiety typically take?
The length of anxiety treatment varies, but many people notice improvements within a few weeks of therapy or starting medication.
Cognitive-behavioral therapy (CBT) is considered one of the most effective therapeutic approaches to managing anxiety, and initial treatment typically lasts 12 to 20 sessions. Medication may take a few weeks to reach full effect. A combination of approaches may suit your needs best, and some people continue treatment for months to ensure symptoms stay manageable — your healthcare professional or licensed therapist will tailor your treatment plan.
Progress can take time, and occasional setbacks are normal. But with consistent care, anxiety often becomes easier to manage.
When should I seek professional help for anxiety?
If anxiety starts interfering with your daily life, work, or relationships, it’s a good idea to seek professional help.
Signs that it’s time to reach out include constant worry, physical symptoms like chest tightness, or avoiding situations due to fear.
You don’t need to wait until things feel severe — even mild but persistent anxiety can benefit from therapy or counseling. Seeking help is a proactive step and can provide you with the support you need to start feeling better.
Calm your mind. Change your life.
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