Anxiety Symptoms: What They Look Like and How to Respond

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Anxiety looks and feels different for everyone. Physically, you might notice tight muscles or a sensation of heaviness in your chest. Mentally, you may have racing thoughts. Emotionally, there can be a sense of unease that lingers.

We’re here to help you see how anxiety impacts your body, mind, and emotions. The more you understand what anxiety actually looks like, the easier it is to take that first step toward feeling better. It can help you say, “Okay. That’s what this is.” And that’s powerful.

How do I know if I have anxiety?

It is totally normal to feel anxious in certain situations, like before a big presentation or when something scary is happening. But when anxiety lingers, or shows up in situations that aren’t actually threatening, it might be more than just everyday stress.

For generalized anxiety disorder (GAD), providers often look for at least three of the following symptoms most days for at least six months:

• Feeling restless or constantly on edge
• Getting tired easily
• Trouble concentrating or experiencing a blank mind
• Increased irritability
• Muscle tightness or tension
• Sleep issues (falling asleep, staying asleep, or unrefreshing sleep)

Other types of anxiety have their own criteria, which a licensed provider can help you explore.

Stacy Thiry, LMHC, a Grow Therapy provider, explains that “anxiety doesn’t always come in loud, dramatic ways. Sometimes it whispers. You might notice that you’re snapping at loved ones more easily, or you can’t seem to focus at work or school. You may find yourself needing constant reassurance or overthinking even the smallest decisions.”

Another sign is avoidance. Are you skipping events, dreading social situations, or putting off tasks that feel overwhelming? That urge to avoid is the brain’s way of trying to dodge discomfort, but it often leads to more stress in the long run. But the more we avoid, the more anxious we tend to feel. It can become a loop that’s hard to break.

If you think you might be experiencing anxiety, this online anxiety quiz may help you reflect on your symptoms. Only a licensed healthcare provider can make a diagnosis and recommend treatment. Still, reflecting on your symptoms is an empowering first step toward understanding what you’re feeling.

Physical symptoms of anxiety

The physical symptoms of anxiety are the ones that affect your body. Sometimes it’s in ways you can see, like a red face or shaking, but others are invisible, like an upset stomach. The physical signs of anxiety are often the first to show up and can be the hardest to ignore. They include:

• Rapid heartbeat or pounding heartbeat
• Difficulty breathing
• Tense muscles
• Excessive sweating
• Feeling dizzy or lightheaded
• Chest discomfort or tightness
• Stomach troubles or nausea
• Sensation of choking
• Hot flashes
• Chills
• Tremors
• Shaking
• Feeling unsteady
• Dryness in the mouth

These symptoms are tied to your body’s fight-or-flight response. This response helps protect you from danger. With anxiety, the body responds to perceived threats that aren’t actually dangerous.

Why does anxiety make it hard to breathe?

Anxiety can make it hard to breathe when the body perceives a threat. Breathing often becomes shallow or rapid as part of the fight-or-flight response. Rapid breathing can lead to hyperventilation which can make you feel short of breath, even when you’re getting plenty of air.

If you chronically live with anxiety, this breathing pattern might become a habit. It can start occurring even in the absence of an actual threat. While this response can feel frightening, it’s often not a medical emergency. But because shortness of breath can have many causes, it’s important to speak with a healthcare provider to rule out physical conditions.

Practicing relaxation and breathing techniques can regulate this response. They can help you restore a calm and balanced breathing rhythm.

Can anxiety upset your stomach?

Yes, anxiety can upset your stomach. Your brain and gut are closely connected by a network of nerves called the enteric nervous system. Strong emotions can change how your stomach functions by altering nerve signals and digestion speed. This happens because your body systems are always communicating.

When you feel anxious, your body releases stress hormones like cortisol, which can affect your digestion. At the same time, your nervous system shifts into high alert. This “fight-or-flight” response can disrupt how your stomach and gut function, even if there’s no real danger. That’s why anxiety often shows up physically, with symptoms like:

• Nausea
• Cramping
• Diarrhea
• Bloating

Anxiety is commonly linked to conditions like irritable bowel syndrome (IBS), but it varies from person to person. This is why diet, stress management, and therapy can all help treat anxiety-related digestive issues.

Unfortunately, these reactions can mimic serious health problems. Make sure to see your doctor for any physical health issues. Don’t forget to consider mental health as a possible cause, too.

Emotional symptoms of anxiety

Emotional symptoms of anxiety are the ones that affect your mood. Anxiety can bring a persistent sense of unease or dread. This often creates the feeling that something bad is about to happen. It can manifest as these emotional symptoms:

• Feeling irritable or on edge
• Feeling restless or uneasy
• Nervousness
• Freezing or becoming motionless
• Sudden mood swings
• Feeling overwhelmed
• Tension, fear, or a sense of being frightened
• Feeling jumpy, jittery, or overly alert
• Impatience or frequent frustration
• Intense fear of losing control, something bad happening, or even dying
• Feeling detached or experiencing a sense of unreality

These emotions can be hard to describe. You might not look anxious on the outside, but still feel like you’re walking around with a storm inside. Talking to someone you trust can make a big difference. Feeling unsure about starting the conversation? Let us help guide you with our article that discusses how to talk about anxiety with others.

“Anxiety doesn’t always come in loud, dramatic ways. Sometimes it whispers. You might notice that you’re snapping at loved ones more easily, or you can’t seem to focus at work or school. You may find yourself needing constant reassurance or overthinking even the smallest decisions.”

– Stacy Thiry, LMHC, Grow Therapy provider

Cognitive symptoms of anxiety

Cognitive symptoms affect the way you think and process information. Anxiety can make your thoughts feel scattered, stuck, or overly negative, even when you try to think logically. You might notice:

• Not being able to stop worrying or overthinking a situation
• Expecting the worst possible outcome (catastrophizing)
• Struggling to focus, make decisions, or remember things
• Worrying about being judged or evaluated negatively by others
• Having disturbing thoughts, vivid mental images, or troubling memories
• Being constantly on alert for danger (hypervigilance)
• Confusion, distractibility, or difficulty expressing thoughts clearly

You might feel stuck in a loop of ‘what ifs,’ constantly imagining worst-case scenarios. It can feel like your mind is spinning and like you just want to turn it off. That mental noise can make daily tasks feel much harder than usual.

Behavioral symptoms of anxiety

It’s common to miss behavioral symptoms. They often blend in with your daily routine or personality. Even subtle behaviors can have a big impact on your life and relationships. Some of the common behavioral symptoms of anxiety include:

• Avoiding social situations, specific places, or threat cues
• Withdrawing from family, loved ones, or social interactions
• Excessive checking, reassurance-seeking, or pursuit of safety
• Difficulty starting or completing tasks due to fear or overwhelm
• Nervous habits like nail-biting, pacing, restlessness, or agitation
• Turning to unhealthy coping mechanisms, such as substance misuse or self-harming behaviors

Some behavioral symptoms serve as coping mechanisms, whether intentional or subconscious. Over time, these behaviors might make anxiety feel even harder to manage. These behaviors are often misunderstood as laziness or avoidance, but that’s not the case.

What does anxiety feel like?

Anxiety doesn’t always announce itself in textbook ways. Stacy explains that “one of the earliest red flags is emotional exhaustion. You might feel like you’re always ‘on,’ constantly trying to manage everything, with no room to breathe. People often describe it as feeling ‘wired and tired,’ restless, yet depleted. You may find that your body is in a near-constant state of tension, even when nothing’s wrong.”

People describe anxiety in a wide range of ways, depending on how it shows up for them. Some common descriptions include:

• “A weight on my chest.”
• “My mind is racing and I can’t seem to shut it off.”
• “Butterflies, but in a bad way.”
• “Like I’m crawling out of my skin.”
• “I’m drowning and can’t catch my breath.”

Others describe it as:

• Feeling disconnected from your body or surroundings
• A buzzing under the skin or a knot in your stomach
• The sense that something bad is about to happen, even if nothing’s wrong
• A loop of self-doubt or second-guessing every decision

The experience of anxiety can shift depending on your environment, your body, and the type of anxiety you’re dealing with. For some, it comes and goes. For others, it’s a near-constant hum in the background. But no matter how it shows up, putting words to it can help you make sense of what you’re feeling.

How symptoms can vary between people

Anxiety isn’t a one-size-fits-all experience. There are many different types of anxiety disorders. Each one can affect you differently. Common anxiety disorder diagnoses include:

• Generalized anxiety disorder (GAD)
• Panic disorder
• Social anxiety disorder
• Separation anxiety disorder
• Specific phobias

Two people with the same diagnosis might experience anxiety in completely different ways. That’s why treatment plans are often tailored to fit your unique needs. One person with social anxiety might fear public speaking. Another may dread casual conversations or small talk. Symptoms can range from mild tension and restlessness to intense fear. This shows the many ways anxiety can impact you.

How culture affects symptoms

Your cultural background and community can influence how you experience and express anxiety. For example, taijin kyofusho (Japan) involves intense fear of offending others, while ataque de nervios (Latin America) may include shouting or crying during stress. These cultural patterns highlight how deeply our environment and upbringing shape anxiety.

How age affects symptoms

Children and teens

In adolescents and teens, anxiety might show up as frustration or sudden tears. They may have trouble focusing or complain of stomachaches. Avoiding school or social activities is another way this can show up. Many face growing pressure from school, social media, and significant life changes. This can make it harder to cope with strong emotions.

Adults

In adults, anxiety often shows up as burnout, irritability, or pulling away from others. It may also cause sleep problems, trouble focusing, or constant worry. Adults usually juggle work stress, family responsibilities, and financial concerns. All of these can make anxiety harder to manage without support.

How to manage anxiety symptoms

Managing anxiety begins with awareness, recognizing your symptoms, and learning what triggers them. This insight empowers you to make informed choices and seek support that fits your needs. Once you understand these patterns, you can explore treatments that offer lasting relief.

What helps with anxiety symptoms?

Managing anxiety often involves two key approaches: lifestyle changes and professional support. Both can make a real difference in reducing symptoms and improving your well-being.

Lifestyle changes

Small, consistent adjustments to your daily routine can help reduce symptoms of anxiety. These changes work by helping your nervous system regulate more effectively over time. It also gives your mind and body more of the support they need to feel steady. Some helpful practices include:

• Breathing techniques and relaxation techniques – Slow, steady breathing activates your body’s calming system and helps reduce stress in the moment.
• Regular exercise – Physical activity helps regulate mood, reduce stress hormones, and improve sleep quality.
• Mindfulness practices – Yoga, meditation, and grounding exercises can help calm the mind.
• Limiting alcohol and substance use – These can worsen anxiety symptoms and interfere with sleep and emotional regulation.
• Healthy sleep and nutrition habits – Good sleep and healthy food, like meals with omega-3s, can help keep your energy and mood steady.

Gentle reminder: Lifestyle changes don’t need to be drastic to be effective. What matters most is consistency, self-compassion, and giving yourself credit for the small shifts you make.

If you’re looking for more ways to feel better day-to-day, our full article on how to relieve anxiety offers practical, evidence-based ideas. However, if your symptoms are starting to feel hard to manage on your own, knowing when to seek help for anxiety can be an important next step.

Professional help for anxiety

For many people, professional treatment is a key part of managing anxiety, especially if symptoms are severe or persistent. Therapy can help you process emotions and feel less alone, both individually and in a group.

Therapy for anxiety

Psychotherapy is a helpful way to manage anxiety. It can teach you how to notice and change negative thoughts, build coping skills, and feel more in control. Talking with a therapist can also help you understand your anxiety and feel less alone.

In our article, Treatment for anxiety, we break down different types of therapy that work well. Some of these include cognitive behavioral therapy (CBT), exposure therapy, and mindfulness-based approaches.

Medication for anxiety

In some cases, doctors prescribe medications such as selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs). Benzodiazepines may also be used in limited situations. However, these are generally recommended for short-term use due to the risk of dependence and side effects. Buspirone or beta-blockers may also be used, depending on your symptoms and medical history. Your provider can help you explore whether medication is a good fit.

What makes anxiety symptoms worse?

Certain factors can make anxiety symptoms more intense, more frequent, or harder to manage. These influences can affect your brain chemistry, stress levels, or coping capacity. Sometimes, without you even realizing it. Some common triggers include:

Lack of sleep

When you’re sleep-deprived, your brain has a harder time regulating emotions and managing stress. Even one or two nights of poor rest can make anxiety feel louder and harder to cope with.

High caffeine or alcohol use

Caffeine can overstimulate your nervous system, leading to jitteriness or racing thoughts. Alcohol, while it might initially feel calming, often disrupts sleep and worsens anxiety the next day.

Chronic stress or overwhelming social situations

Long-term stress or repeated exposure to high-pressure environments can keep your body in a heightened state of alert. This wears down your resilience over time and can make everyday anxiety harder to shake.

Avoidance behaviors

Avoiding situations that trigger anxiety may bring short-term relief. But over time, it can actually reinforce fear and shrink your comfort zone. This can make anxiety more persistent and more intense.

Hormonal changes, physical illness, or poor nutrition

Hormonal shifts can all affect your mood and anxiety levels. Certain medical conditions and inconsistent nutrition can also play a role. Because your brain and body are deeply interconnected, changes in one often ripple into the other.

Lack of support or resisting help

Trying to manage everything on your own can create a sense of isolation or shame, especially if you’re struggling silently. Opening up to others or getting professional support can ease that pressure and help you feel more grounded.

Frequently asked questions

What are the most common signs of anxiety?

The most common signs of anxiety include:

• Racing thoughts
• Irritability
• Restlessness
• Difficulty sleeping
• Muscle tension
• Trouble concentrating
• Rapid heart rate
• Upset stomach
• Shortness of breath

Can anxiety make me feel physically ill?

Yes, anxiety can feel like a physical illness. Panic attacks can sometimes be mistaken for heart attacks since they can cause chest pain, shortness of breath, and dizziness. That’s why it’s important to speak with a doctor to rule out medical conditions. You and your doctor can explore anxiety as a possible cause.

How do I know if my anxiety is a disorder?

If your anxiety is persistent, excessive, and interferes with daily life, it may be an anxiety disorder. Signs include constant worry, irritability, fatigue, sleep problems, and avoidance behaviors. Only a licensed mental health professional can provide a diagnosis and recommend treatment.

What does anxiety feel like day-to-day?

Day-to-day, anxiety can feel like you’re constantly “on,” even when nothing is wrong. You may feel on edge and exhausted, emotionally drained, or like your thoughts won’t slow down. Some people describe it as a weight on their chest or a sense of dread that lingers throughout the day.

Can anxiety cause stomach problems?

Yes, anxiety can cause stomach and digestive problems. Anxiety can trigger nausea, cramping, bloating, or diarrhea due to the gut-brain connection. Chronic anxiety has been linked to conditions like irritable IBS, though other factors often play a role. Stress management and therapy can help ease both anxiety and digestive symptoms.

Why do I feel like I can’t breathe when I get anxiety?

Anxiety can lead to breathing changes by setting off your body’s fight-or-flight response. It often causes rapid, shallow breathing or even hyperventilation. This can lead to chest tightness and the sensation of not getting enough air. Breathing techniques and calming exercises can help regulate this response.

Are anxiety symptoms the same for everyone?

No, anxiety symptoms are not the same for everyone. You may experience trembling or stomach issues, dread, or racing thoughts. Factors like age, personality, and cultural background also affect how symptoms show up.

What behaviors can contribute to anxiety feeling worse?

You might avoid social situations, ask for reassurance often, or have trouble starting tasks because of fear or stress. You may also notice habits like nail-biting, fidgeting, or pacing. In some cases, you might turn to substances or other unhealthy ways to cope.

What makes anxiety symptoms worse?

Anxiety symptoms can worsen due to several factors.

These include:

• Not getting enough sleep
• Drinking too much caffeine
• Ongoing stress
• Hormonal changes
• Avoiding anxiety triggers

Each of these can increase feelings of anxiety. Understanding your unique triggers is a powerful first step in reducing symptom severity.

What helps relieve anxiety symptoms?

You can ease your anxiety by:

• Practicing breathing exercises
• Moving regularly
• Being mindful
• Cutting back on alcohol and caffeine
• Focusing on rest and nutrition

For many, therapy and sometimes medication are important parts of long-term symptom management. Learn more in our article, ‘How to relieve anxiety’.