Anxiety affects millions of people worldwide. Learn to identify its physical and psychological symptoms to better understand it and know when to seek help.
Racing heart, sweaty palms, a knot in your stomach, thoughts spiraling out of control... Anxiety manifests in many ways and affects about 1 in 5 people at some point in their lives. This guide helps you recognize its symptoms.
Important
This guide is informational and does not replace a medical diagnosis. If you suffer from debilitating anxiety, please consult a mental health professional.
Normal Anxiety vs. Anxiety Disorder
What's the Difference?
Normal anxiety is a healthy reaction to danger or stress. It protects and motivates us.
An anxiety disorder occurs when anxiety:
- Is disproportionate to the situation
- Persists even without a real threat
- Interferes with daily life
- Has lasted more than 6 months
Physical Symptoms
Anxiety isn't "just in your head." It causes very real physical reactions.
Cardiovascular Symptoms
❤️
Palpitations
💓
Racing heart
🫀
Chest pain
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High blood pressure
Why Does the Heart Race?
Anxiety activates the sympathetic nervous system ("fight or flight" mode). The body prepares to face danger by speeding up the heart rate to send more blood to the muscles.
Respiratory Symptoms
- Shortness of breath or feeling of air hunger
- Rapid breathing (hyperventilation)
- Feeling of choking
- Chest tightness
The Hyperventilation Cycle
Anxiety → Rapid breathing → Drop in blood CO2 → Dizziness, tingling → More anxiety → Even faster breathing...
Digestive Symptoms
1
Nausea
Feeling sick to your stomach, sometimes vomiting
2
Stomach Knot
Feeling of a lump or weight in the stomach
3
Digestive Issues
Diarrhea, constipation, or alternating between both
4
Appetite Changes
Loss of appetite or compulsive eating
Muscular Symptoms
- Muscle tension (neck, shoulders, jaw)
- Trembling
- Weak or "wobbly" legs
- Unexplained fatigue
Other Physical Symptoms
| Symptom | Frequency |
|---|---|
| Sweaty hands / sweating | Very common |
| Dry mouth | Common |
| Dizziness | Common |
| Tingling (hands, feet, face) | Common |
| Hot flashes | Moderate |
| Chills | Moderate |
| Frequent urination | Moderate |
Psychological Symptoms
Anxious Thoughts
The Brain on Alert
Anxiety changes our thinking patterns:
- Catastrophizing: Imagining the worst-case scenario
- Rumination: Going over the same thoughts repeatedly
- Negative anticipation: Worrying about what might happen
- Intrusive thoughts: Unwanted ideas that force themselves in
Associated Emotions
- Fear - diffuse or specific
- Unusual irritability
- Feeling overwhelmed
- Feeling like you're "going crazy"
- Fear of dying (during panic attacks)
Behavioral Impact
1
Avoidance
Avoiding situations that trigger anxiety
2
Procrastination
Putting off anxiety-inducing tasks
3
Reassurance Seeking
Constantly asking if "everything is okay"
4
Hypervigilance
Being constantly on alert
Types of Anxiety Disorders
| Type | Main Characteristics |
|---|---|
| Generalized Anxiety (GAD) | Excessive worry about everything, most of the time |
| Panic Disorder | Sudden, intense panic attacks |
| Specific Phobia | Intense fear of a specific object or situation |
| Social Anxiety | Fear of judgment, social situations |
| Agoraphobia | Fear of open spaces or crowds |
Panic Attacks: Recognizing the Emergency
Panic Attack Symptoms
A panic attack comes on suddenly and peaks within minutes. It combines several intense symptoms:
- Violent palpitations
- Sweating, trembling
- Feeling of suffocation
- Chest pain
- Fear of dying or "going crazy"
- Feeling of unreality
Good news: A panic attack, while terrifying, is not dangerous and passes in 10-30 minutes. It cannot cause a heart attack or make you "go crazy."
When to Seek Help
Consult If...
- Anxiety has lasted more than 6 months
- It interferes with your work, relationships, or daily life
- You're avoiding more and more situations
- You're having panic attacks
- You have suicidal thoughts
- Anxiety is accompanied by depression
What Can Help
While Waiting to See a Professional
1
Abdominal Breathing
Inhale 4 seconds, hold 4 seconds, exhale 6 seconds. Repeat 5 times.
2
Sensory Grounding
Name 5 things you see, 4 you touch, 3 you hear, 2 you smell, 1 you taste.
3
Physical Activity
30 minutes of walking significantly reduces anxiety.
4
Limit Stimulants
Reduce coffee, alcohol, and screens before bed.
Treatments That Work
| Treatment | Effectiveness |
|---|---|
| Cognitive Behavioral Therapy (CBT) | Very effective (gold standard) |
| Mindfulness Meditation | Effective as complement |
| Medications (SSRIs, anxiolytics) | Effective depending on case |
| Regular Physical Exercise | Effective for prevention |
| Sleep Hygiene | Important complement |
Conclusion
Anxiety is a common and treatable condition. Recognizing its symptoms is the first step toward well-being. If you recognize yourself in this article, you're not alone and solutions exist.
"Anxiety is not a weakness. It's a malfunction of the brain's alarm system that responds very well to the right tools.
"
Don't hesitate to talk to a general practitioner, psychiatrist, or psychologist. The first consultation is often the hardest step, but also the most important.
anxietymental healthsymptomsstresspsychology
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