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Signs of anxiety: How it shows up in the body and mind

Find out how anxiety feels, what mental and physical signs to look for, and when persistent symptoms are worth discussing with a professional.

September 4, 2026

By Kat Boogaard • Clinically reviewed by Caitlin Pugh, LCSW

7 min read

By Kat Boogaard • Clinically reviewed by Caitlin Pugh, LCSW

You’ve been irritable for weeks. You’ve made a habit of avoiding plans you’d normally look forward to. You keep rereading the same email because you don’t quite trust yourself to send it yet.

Sure, these experiences are annoying — but they don’t feel dramatic enough to call “anxiety,” so you keep writing them off as normal stress.

The signs of anxiety don’t always show up with flashing lights. Sometimes they’re subtle enough to brush off or explain away. But without addressing them, they’ll eventually add up to something you can’t keep ignoring.

This guide breaks down the common signs of anxiety so you can get a better idea of what’s going on and whether it’s worth talking to someone about what you’re dealing with. It isn’t meant to diagnose anything — only a licensed mental health professional can do that. Think of it as a starting point to help you understand your experiences, or the experiences of others, a little better.

What to know

1

Anxiety is the body's alarm system responding to a threat that may not be there. It's the same fight-or-flight response you'd have in real danger, and it becomes an anxiety disorder when the worry is persistent, hard to control, and out of proportion to what's actually happening.

2

Anxiety can show up as racing thoughts, irritability, trouble concentrating, a pounding heart, muscle tension, digestive issues, trouble sleeping, avoiding certain situations, and/or seeking constant reassurance.

3

Anxiety disorders are highly treatable. Talk therapy, especially cognitive behavioral therapy (CBT), is a first-line treatment, and some people also benefit from medication such as an SSRI or SNRI, prescribed and monitored by a licensed prescriber.

What is anxiety?

Anxiety is your body’s way of preparing for a threat, even when there isn’t one right in front of you. It’s the same fight-or-flight response that would kick in if you were in real danger. Except, with anxiety, that response can get triggered by things that aren’t particularly dangerous — like a looming deadline, an awkward interaction, or an intrusive thought.

Put another way, your nervous system has a hard time distinguishing between “this is dangerous” and “this feels dangerous.” So, neurotransmitters put your body on high alert either way, leading to a speedy heart rate, tense muscles, and a mind that keeps churning over worst-case scenarios.

Everyone experiences anxiety from time to time. That’s normal and even beneficial — it’s what helps you double-check the stove before you leave the house or prepare for a tough conversation.

But for some people, anxiety becomes more persistent and shows up even when there’s no clear trigger (or a seemingly small trigger). When that happens, it could point to an anxiety disorder such as:

  • Generalized anxiety disorder (GAD): Ongoing, excessive worry about everyday things (health, work, finances, etc.) that’s hard to control and lasts for six months or more
  • Panic disorder: Repeated, sudden episodes of intense fear (commonly called “panic attacks”) that peak within minutes
  • Social anxiety disorder: Intense fear of being judged or embarrassed in social situations

If you think you have an anxiety disorder, you’re far from alone. Anxiety disorders are the most common mental health condition in the United States. According to the National Institute of Mental Health, 19.1% of adults experience an anxiety disorder in a given year, and about 31.1% will experience one at some point in their lives.

Common symptoms and signs of anxiety

Anxiety isn’t all in your head. It shows up in real ways through emotional signs, behavioral changes, and even physical symptoms. Recognizing them — especially if and when they show up together — is the first step in understanding what’s going on.

Of course, everyone’s experience with anxiety can look a little different. But here are some of the most common symptoms to pay attention to.

Mental and emotional symptoms of anxiety

  • Persistent worry or racing thoughts
  • Irritability or restlessness
  • Difficulty concentrating or feeling like your mind goes blank
  • Sense of dread or impending doom
  • Fear that feels bigger than the situation calls for

Physical symptoms of anxiety

Remember, anxiety triggers your body’s stress response. So, when your nervous system senses a threat (regardless of whether it’s real or not), it releases stress hormones like cortisol and adrenaline that prepare your body to react. That's why the physical symptoms of anxiety can often be just as noticeable as the mental ones, including:

  • Rapid or pounding heartbeat
  • Shortness of breath
  • Muscle tension, aches, or trembling
  • Sweating, especially in your palms or underarms
  • Digestive issues like nausea, stomachaches, or changes in appetite
  • Fatigue or dizziness
  • Trouble falling or staying asleep

Behavioral signs of anxiety

  • Avoiding people, places, or situations that trigger worry
  • Withdrawing from social activities
  • Seeking constant reassurance from others
  • Difficulty completing tasks or making decisions
  • Changes in sleep or eating patterns

If you’re experiencing more severe physical symptoms, especially chest pain or shortness of breath, it’s worth taking seriously. Anxiety symptoms can look a lot like symptoms of a heart attack or other medical emergency. So, if you’re ever unsure whether what you're feeling is anxiety or something else, it’s worth seeking immediate medical care and calling 911.

Where does anxiety come from?

There’s no single cause of anxiety. Instead, it usually comes from a mix of life experiences, psychological factors, and environmental factors. Common contributing causes include:

  • Traumatic or stressful life events: A difficult childhood, major loss, or ongoing stressful situation (like financial strain or a health scare) can all increase the risk of developing anxiety.
  • Genetics and family history: Research shows that anxiety disorders can run in families. If a parent or sibling has struggled with anxiety, you might be more likely to as well.
  • Medical conditions: Certain health issues (like thyroid problems, heart conditions, or chronic pain) can trigger anxiety or produce symptoms that closely resemble it.
  • Substance use and withdrawal: Alcohol, caffeine, and certain drugs can cause or worsen anxiety. Withdrawal from substances like alcohol or benzodiazepines can trigger anxiety symptoms, too.
  • Personality and temperament: Some people are simply more prone to anxiety than others, particularly those who tend more toward perfectionism or have a harder time tolerating uncertainty.

You’ll rarely point to just one of these risk factors on its own. More often than not, it’s a combination — like a genetic predisposition that’s activated by a stressful life event, or a medical condition that piles on to an already anxious temperament.

You don’t need to pinpoint exactly where your anxiety comes from to recognize it in yourself. However, it can be useful information to bring to a mental health professional who can help you connect the dots and figure out what might help you most.

Is anxiety normal or a sign of a disorder?

Everyone feels anxious sometimes — that’s normal, and not necessarily something you need to jump on fixing. The harder question to answer is whether your normal stress response has shifted into something that could benefit from some professional support. Here are a few questions to help you spot the difference.

Does anxiety interfere with your daily life?

Occasional anxiety might be annoying, but it doesn’t get in the way of much. If your anxiety is starting to affect your work, relationships, or ability to get through an average day, it’s worth consulting a mental health professional.

How severe and persistent are your symptoms?

Anxiety that comes and goes with a stressful moment is pretty normal. But if your symptoms are constant, severe, exhausting, or generally feel like more than you can deal with on your own, that’s a sign your anxiety might have moved beyond everyday stress.

Is your anxiety out of proportion to the situation?

It’s completely normal to feel anxious about something that’s generally stressful, like a job interview or a medical test. It’s a different story when your anxiety is significantly bigger than what the situation calls for. When you recognize that your reactions are exaggerated but you still can’t get them under control, you could be dealing with an anxiety disorder.

How often are you experiencing anxiety attacks?

You might have heard the term “anxiety attack” to describe a sudden wave of intense fear. It’s not an official clinical term — clinicians use the term “panic attack” to describe a brief and intense episode of fear that peaks within minutes, often with physical symptoms like a racing heart, shortness of breath, or dizziness.

So, what does an anxiety attack feel like? It comes on fast and usually feels overwhelming, like your body is reacting to an imminent threat you can’t identify. These symptoms can also look different depending on your sex. Research on anxiety attack symptoms female patients experience shows women tend to report more severe and more frequent physical symptoms than men do.

An occasional panic attack, especially during a stressful stretch, isn’t automatically a cause for concern. But frequent ones that seem to come totally out of the blue could point to panic disorder.

FAQs about anxiety

What is the difference between anxiety and fear?

Fear and anxiety are closely related, but they’re not exactly the same thing. Fear is a response to a threat that’s happening right now, like slamming on your brakes to avoid a car accident. Anxiety is more future-focused. It’s worrying about something that hasn’t happened yet (or might not happen at all). Both trigger a similar fight-or-flight response in your body, but fear tends to fade once the threat passes while anxiety can stick around even when there’s nothing immediately wrong.

What is unspecified anxiety disorder?

Sometimes a person’s anxiety symptoms don’t match the exact criteria for generalized anxiety disorder, panic disorder, or social anxiety disorder. Yet their symptoms are still significant enough to cause real distress and problems. In that case, a clinician might diagnose unspecified anxiety disorder. It means your symptoms don’t fit neatly into a more specific category, but it’s still a valid diagnosis — and one worth treating.

What is the difference between anxiety and depression?

Anxiety and depression share some symptoms (like trouble sleeping, difficulty concentrating, and fatigue) and frequently occur together. However, they are different conditions. Anxiety tends to center on worry and a sense of danger, while depression tends to center on persistent sadness or loss of interest.

What is high-functioning anxiety?

Some people manage to keep their anxiety mostly hidden. They appear okay on the outside, but struggle with worry, perfectionism, or dread underneath. This is often described as high-functioning anxiety. It’s not an official diagnosis, but still a common and relatable experience.

How is an anxiety disorder treated?

Anxiety disorders are highly treatable, usually through a combination of therapy and medication. Cognitive behavioral therapy (CBT) is one of the most well-researched approaches for helping people identify and change thought patterns that fuel their anxiety.

Anti-anxiety medications like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) can also be effective. However, they need to be prescribed and monitored by a licensed doctor, psychiatrist, or psychiatric nurse practitioner. The right treatment depends on your specific symptoms, so you’ll want to discuss your options directly with a provider.

How Headway can help

If you recognize any of these signs of anxiety in yourself, reaching out for support is a great next step — even if it feels a little intimidating. Headway connects you with a network of over 80,000 licensed mental health care providers, many of whom specialize in treating anxiety. With a quick search, you can find and book an appointment with a therapist who accepts your insurance.

It’s a little ironic that seeking help for anxiety can be a little anxiety-inducing in and of itself. But that first step is often the toughest part. After that, you have the support you need (and deserve) from a trained professional who can help you understand what you’re experiencing — and build a plan to help you feel better.

This content is for general informational and educational purposes only and does not constitute clinical, legal, financial, or professional advice. All decisions should be made at the discretion of the individual or organization, in consultation with qualified clinical, legal, or other appropriate professionals.

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Mental health conditions