Signs And Symptoms Of Anxiety

Medically reviewed by Karen Foster, LPC and Melissa Guarnaccia, LCSW
Updated October 28, 2024by BetterHelp Editorial Team

Stress and anxiety can be a normal part of life, manifesting when we feel nervous, overwhelmed, or under pressure. But when anxiety symptoms arise seemingly out of nowhere and interfere with the ability to function, it could be an indication of an anxiety disorder. 

Here, we’ll explore the symptoms of anxiety in-depth, plus identify some common anxiety disorders and their distinguishing features. You’ll also find a few evidence-based recommendations for managing anxiety symptoms effectively, so you can make informed decisions about how to manage and treat them. 

Overwhelmed by anxiety symptoms?

What is anxiety?

Anxiety is your body’s natural response to stress, characterized by worry, racing thoughts, and physiological changes like increased heart rate, sweating, and trembling. It’s normal to experience brief periods of anxiety when you face challenging or stressful situations. When anxiety becomes persistent and overwhelming, however, it may indicate an anxiety disorder.

Symptoms of anxiety

Everyone may experience anxiety differently, but there tend to be a few hallmark signs and symptoms. If you are experiencing symptoms of anxiety that don’t respond well to self-help techniques, it is advisable that you seek the help of a licensed mental health professional for further evaluation. 

Physical symptoms of anxiety disorder

Anxiety affects the body in various ways, often leading to noticeable physical symptoms. Recognizing these symptoms can help identify anxiety and prompt effective management strategies. Here are some common physical symptoms:

  • Increased heart rate: A noticeable and often uncomfortable rapid heartbeat, sometimes described as palpitations, that occurs even in the absence of physical exertion.
  • Sweating: Excessive perspiration, particularly in stressful situations, that is not related to temperature or physical activity.
  • Trembling or shaking: Involuntary shaking or trembling of the hands, legs, or other parts of the body, which can be more pronounced during anxiety attacks.
  • Shortness of breath: Difficulty breathing, feeling as though you can't get enough air, or a sense of tightness in the chest, which can occur even at rest.
  • Sleep disturbances: Anxiety can impact your ability to fall asleep or stay asleep, and can cause unpleasant dreams or nightmares.

Mental symptoms of anxiety disorders

Anxiety can affect your mental state in profound ways. Recognizing these mental symptoms is crucial for understanding the full impact of anxiety on your well-being. Here's a closer look at some common mental symptoms:

  • Excessive worry: Constant and uncontrollable worry about various aspects of life, such as work, health, or relationships, even when there is little or no reason to worry.
  • Racing thoughts: Rapid and overwhelming thoughts that can make it difficult to focus or relax. These thoughts often jump from one concern to another.
  • Irrational fears: Intense fear of specific situations, objects, or activities that are disproportionate to the actual danger posed. These fears can lead to avoidance behavior.

Behavioral symptoms and signs

Anxiety also influences behavior, often leading to actions and patterns that can disrupt daily life. Recognizing these behavioral symptoms can be key to managing anxiety effectively. Here are some common behavioral symptoms:

  • Avoidance of anxiety-inducing situations: Deliberately steering clear of places, events, or activities that trigger anxiety, leading to a limited lifestyle and missed opportunities.
  • Difficulty concentrating: Finding it hard to focus on tasks or maintain attention, often due to intrusive anxious thoughts that disrupt cognitive processes.
  • Restlessness: Feeling constantly on edge, unable to relax, and experiencing a persistent sense of unease or agitation.

Somatic symptoms of anxiety

Somatic symptoms are physical symptoms that arise from psychological factors rather than direct physical causes. In addition to the physical symptoms associated with the body’s stress response, anxiety can cause a host of somatic symptoms, including:

  • Headaches: Dull, aching head pain; often wrapping around the head (tension headaches)
  • Dizziness or lightheadedness: A sensation of feeling faint, unsteady, or as if the room is spinning, which can be accompanied by nausea.
  • Gastrointestinal issues: Stomachaches, nausea, diarrhea, or irritable bowel syndrome (IBS), which can be caused or exacerbated by anxiety.
  • Chest pain: Sharp or stabbing pain or tightness that can mimic the signs of a heart attack.

Identifying anxiety disorders and their effects on mental health

Anxiety disorders are mental health conditions that cause people to be excessively worried, anxious, or fearful in situations where most others wouldn't feel the same way. 

Generalized anxiety disorder

Generalized anxiety disorder (GAD) is characterized by excessive worry about everyday situations that are disproportionate to the actual danger presented. 

Individuals may find themselves overly concerned about health, finances, or family matters, often expecting the worst even when there is no apparent reason for concern. This constant state of worry can interfere with daily activities and can coexist with other mental health conditions or physical health problems.

Social anxiety disorder

Social anxiety disorder, also known as social phobia, involves an intense fear of social situations due to feelings of embarrassment, self-consciousness, and concern about being judged or viewed negatively by others. 

People with this disorder might avoid social gatherings or public speaking to reduce anxiety, although this avoidance may negatively affect their personal and professional lives. 

Panic disorder

Panic disorder involves unexpected and repeated episodes of intense fear, known as panic attacks, which can last for just a few minutes or longer. These attacks come on suddenly and can be triggered by stress or fear-inducing situations, but sometimes they happen without any obvious reason. People with this disorder often live in fear of the next attack.

Obsessive-compulsive disorder

Obsessive-compulsive disorder involves recurring, unwanted thoughts (obsessions) that lead to repetitive behaviors (compulsions). For example, someone might feel compelled to clean their hands repeatedly due to a fear of germs. These compulsions can take up a lot of time and interfere with daily life. 

Overwhelmed by anxiety symptoms?

Strategies for symptom management

Managing anxiety symptoms effectively generally involves a combination of self-help techniques and professional treatments. Implementing these strategies can significantly reduce symptoms and improve overall well-being.

Self-help techniques for panic disorder and generalized anxiety

Anxiety can often be effectively managed with simple methods aimed at calming the body and mind. Relaxation techniques like deep breathing and progressive muscle relaxation can be a good way to manage acute anxiety and panic attacks. Physical activity, healthy diet, and good sleep habits can also be effective for improving resilience and emotional control. 

Talk therapy for better mental health

Several types of psychotherapy can be effective for learning to manage anxiety. Among the most well-studied are:

Medication to alleviate anxiety symptoms

Medication can be an effective treatment for anxiety, helping to alleviate symptoms and improve daily functioning. Common medications include antidepressants, benzodiazepines, and beta-blockers. These drugs work by altering brain chemistry to reduce anxiety. If a doctor decides to prescribe medication for anxiety, they will typically recommend that you also attend talk therapy.

Learn to manage anxiety symptoms in therapy

If anxiety symptoms are interfering with your mental health and wellbeing, online therapy may be worth considering. Through BetterHelp, you can find a therapist who specializes in treating anxiety and attend weekly therapy sessions from the comfort of your home. 

There is a wide body of evidence to support the use of teletherapy for generalized anxiety disorder (GAD), and some prefer platforms like BetterHelp due to their affordability, flexibility, and convenience. Your BetterHelp membership also includes group therapy, educational webinars, digital therapy worksheets, and guided journaling, which can help you make progress faster and get more out of your mental health investment. 

Takeaway

Anxiety symptoms can involve nervousness, memory problems, racing thoughts, low energy, chills, and sweating, among many others. Treatments for anxiety disorders exist to help you if you find that anxiety is hindering you from your life goals and relationships. Working with a licensed therapist may be one way to address the root of anxiety and develop effective coping skills to manage its symptoms.
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