Anxiety Awareness: Signs and Symptoms Across Body and Mind
Anxiety disorder is the world’s most common mental health condition, often interfering with daily life and causing immense distress. Research suggests 301 million people were diagnosed with anxiety in 2019, and approximately 1 in 4 people with anxiety have received professional treatment (World Health Organization, 2023).
Anxiety is characterized by excessive worry or fear about specific events or everyday situations (Medical News Today, 2020). The symptoms of anxiety can be debilitating, intense, and persistent. There are various types of anxiety conditions, like generalized anxiety disorder, panic attacks, social anxiety disorder, separation anxiety disorder, specific phobias, etc. Understanding the distinction between a diagnosis of an anxiety condition and feelings of mild nervousness, fear, worry, or shyness is crucial. An anxiety disorder can lead to extreme behavioral responses like avoidance of situations, people, and experiences. For instance, an individual with social anxiety or social phobia may avoid meeting friends and family or attending social gatherings. They might also struggle with work relationships and refrain from celebrating festivals and other special occasions. Physical, cognitive, psychosocial, and behavioral changes often accompany anxiety symptoms (Mayo Clinic, 2023).
Signs of Anxiety
Anxiety can show up in many ways. Below are some of the most common signs to look out for.
1. Physical Signs of Anxiety
Common physical signs of anxiety include increased heart rate, sweating, palpitations, trembling, chest pain, and muscle tension. People may also experience difficulty sleeping, shortness of breath, light-headedness, numbness, or fatigue.
Before an important event like a presentation, someone may experience panic, including shortness of breath, sweating, and feeling overwhelmed.
2. Cognitive Signs of Anxiety
Cognitive signs of anxiety may include difficulty concentrating, overthinking, or obsessively focusing on negative thoughts. People may also struggle with decision-making, forgetfulness, mental blankness, or irrational fears.
It can change the way a person sees the world. They may become consumed by worst-case scenarios, finding it difficult to focus on the positive aspects of life.
Some individuals feel as though they can’t get their minds to stop racing, constantly moving from one worry to the next, like being on a mental rollercoaster.
3. Psychosocial Signs of Anxiety
Anxiety can lead to feelings of helplessness, worthlessness, self-doubt, erratic mood swings, uneasiness, flashbacks, and discomfort.
Individuals with anxiety may often struggle with self-doubt, thinking, “I’m going to mess up this relationship,” or feeling as though no matter what they do, they’ll never be good enough.
4. Behavioural Signs of Anxiety
Anxiety can show up as frustration, agitation, irritability, crying, restlessness, or hypervigilance. It may also lead to social withdrawal, difficulty managing responsibilities at home or work, and, in some cases, reliance on substances like alcohol or drugs.
For some people, anxiety can make it hard to enjoy things they once cared about — like spending time with friends, going to work, or doing hobbies they used to love. Over time, this can lead to pulling away from everything and everyone.
They may avoid social interactions out of constant worry that they might say something wrong or upsetting, eventually choosing to isolate themselves altogether.
Difference Between Nervousness and Anxiety
We all experience some level of worry, nervousness, or tension when faced with new or challenging situations in life. For instance, many of us have felt nervous before an exam result, a job interview, or during life changes like starting a new role or moving to a new country. These feelings are normal and expected during periods of transition. This brings to light that not all nervousness and stress is bad; some of it can actually be good and constructive for us. For example, nervousness before a job interview motivates us to prepare better.
However, anxiety can be a lot more intense and pervasive. Usually, nervousness stems from or before a particular situation, whereas anxiety may have its triggers but can also be more generalized. Furthermore, anxiety can sometimes also be based on irrational fears and worries. The signs and symptoms of anxiety can sometimes be very severe and prolonged, interfering with the smooth functioning of one’s life. Anxiety can lead to serious consequences, such as avoiding activities you once enjoyed. In contrast, nervousness is usually short-lived and doesn’t prevent you from doing what you love.
Treatment for Anxiety
Therapeutic interventions like mindfulness, cognitive-behavioral therapy, and narrative therapy can help reduce symptoms of anxiety (American Psychiatric Association, 2023; ResearchGate, 2020). The aim of therapy is to help people recognize and work through their trauma, irrational fears, and worries, and develop healthy coping strategies. For instance, systematic desensitization practices support an individual in taking small steps to challenge and overcome their fears, such as those associated with social anxiety disorders or specific phobias (WebMD, 2023).
Group therapy has also been a useful modality of support for those who struggle with anxiety, as it can provide a safe space to acknowledge one’s experiences, share coping skills, and experience shared resonance. It also reiterates the idea that one is never alone (WebMD, 2024).
Medications prescribed by a doctor can help relieve anxiety symptoms and make daily life more manageable. For instance, benzodiazepines can help reduce panic and worry. On the other hand, beta-blockers have the potential to alleviate the physical symptoms of anxiety, such as trembling and breathlessness (Cleveland Clinic, 2023).
You Don’t Have to Manage Anxiety Alone
Please keep in mind that the signs listed above are warning signs of anxiety, but they are not conclusive of a diagnosis. If you notice you have been experiencing these signs for a few days to a week, please consult a psychologist or a psychiatrist; do not self-diagnose or self-medicate. Your mental health care provider will tailor a plan based on your needs. Talking to a therapist, taking prescription anti-anxiety pills, or both can help you. You do not need to live with anxiety forever; you can seek support and feel better.
