Anxiety is something most of us experience from time to time. Whether it’s the night before a big presentation, waiting for important news, or facing uncertainty, feeling nervous is a natural part of life. But for some people, those anxious feelings don’t go away. They stick around, intensify, and start interfering with daily life — relationships, work, sleep, even physical health.
In this post, we’ll explore what anxiety really feels like, how it affects the body and mind, and what you can do about it if you’re noticing symptoms in your own life.
Understanding Anxiety: It’s More Than Just Worry
Anxiety is a mental health condition that causes persistent worry, fear, or nervousness. It’s your brain’s way of reacting to stress or perceived danger — often called the “fight or flight” response. But when this system is activated too often or too strongly, it can start affecting your physical and emotional wellbeing.
Common Symptoms of Anxiety
Anxiety can show up in many ways. The symptoms can be different for each person, but they usually fall into three main categories: physical, emotional, and behavioral.
1. Physical Symptoms
These symptoms can be confusing because they often feel like something is wrong with your body. Common physical signs include:
- Rapid heartbeat or palpitations
- Shortness of breath
- Tightness in the chest
- Upset stomach, nausea, or diarrhea
- Muscle tension, especially in the shoulders, jaw, or neck
- Sweating, even when you’re not hot or exercising
- Dizziness or lightheadedness
- Headaches
- Fatigue, even after resting
Some people even visit the emergency room thinking they’re having a heart attack, only to learn it’s a panic attack — a sudden surge of intense anxiety.
2. Emotional & Mental Symptoms
These can be harder to notice because they happen inside your head. You might feel:
- Constant worry, even about things that seem small or unlikely
- Irritability or impatience
- Restlessness — like you can’t sit still or relax
- Overthinking — replaying conversations or imagining worst-case scenarios
- Difficulty concentrating or feeling mentally “foggy”
- Fear of losing control or going “crazy”
3. Behavioral Symptoms
Anxiety often influences your choices and behaviors. You might:
- Avoid certain situations (like social events, public speaking, or flying)
- Over-prepare for things in an attempt to feel more in control
- Procrastinate because a task feels overwhelming
- Seek reassurance constantly from others
- Engage in compulsive behaviors (like checking things repeatedly)
Types of Anxiety Disorders
If anxiety symptoms are persistent and intense, they may be part of a specific anxiety disorder. Some of the most common include:
- Generalized Anxiety Disorder (GAD): Ongoing, excessive worry about everyday issues.
- Panic Disorder: Sudden, intense panic attacks that feel like something terrible is about to happen.
- Social Anxiety Disorder: Intense fear of being judged or embarrassed in social situations.
- Phobias: Extreme fear of specific things (heights, spiders, flying, etc.).
- Health Anxiety: Preoccupation with having or developing a serious illness.
Why Anxiety Happens
Anxiety is influenced by a mix of factors, including:
- Genetics: Anxiety tends to run in families.
- Brain chemistry: Imbalances in neurotransmitters like serotonin and dopamine.
- Life experiences: Trauma, chronic stress, or significant life changes.
- Personality traits: People who are perfectionists or highly sensitive may be more prone.
It’s important to remember that anxiety is not a weakness. It’s a common, treatable condition — and you’re not alone.
Actionable Plan: What to Do If You Recognize These Symptoms
1. Track Your Symptoms
Start a daily log of how you’re feeling. Include:
- What symptoms you experienced
- What was happening at the time
- What you did that helped or made it worse
This can help you spot triggers and patterns, and it’s also helpful if you decide to speak with a therapist.
2. Use Grounding Techniques
When symptoms start to build, try grounding yourself in the present:
- Box Breathing: Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4.
- 5-4-3-2-1 Technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste.
- Progressive Muscle Relaxation: Tense and release each muscle group one at a time.
3. Make Lifestyle Adjustments
- Sleep: Aim for 7–9 hours a night. Anxiety often gets worse with sleep deprivation.
- Movement: Gentle exercise (like walking or yoga) helps regulate your nervous system.
- Nutrition: Balanced meals and staying hydrated can reduce physical symptoms.
4. Reduce Stimulants
Caffeine, alcohol, and even too much sugar can increase anxiety symptoms. Try cutting back or switching to calming teas like chamomile or peppermint.
5. Reach Out for Help
If anxiety is interfering with your life, consider speaking to:
- A therapist or counselor
- Your family doctor for possible treatment options
- A support group (many exist online and in-person)
You don’t need to wait for things to get “bad enough” — early support makes a big difference.
Helpful Resources
- Anxiety Canada – Tools and Strategies
- CAMH: Understanding Anxiety
- MindShift CBT App
- Therapy Directory – Psychology Today