Healthy Coping Toolkit
Coping with Anxiety

Learning about Anxiety Symptoms

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Anxiety is more than just feeling stressed or worried; it’s how your mind and body respond when they think something isn’t safe. For many people, anxiety shows up in ways that feel confusing or overwhelming, and it can be hard to tell where “normal worry” ends and anxiety begins.

Learning about anxiety symptoms helps you make sense of experiences like constant overthinking, feeling on edge, racing thoughts, tight muscles, a fast heartbeat, trouble sleeping, or avoiding things that feel too hard. These symptoms are common and real, and they’re not a sign of weakness.

This page is here to help you understand how anxiety can show up in everyday life. When you can name what’s happening, it becomes easier to respond with tools, support, and compassion instead of feeling stuck or controlled by fear.

  1. Read More about Anxiety Disorders

  2. Review how Anxiety Symptoms show up with your mental health provider

Below is a helpful list to understand how anxiety may be showing up for you right now. These symptoms can fluctuate, and noticing changes over time can guide your treatment.

Physical Symptoms

  • Rapid heartbeat or feeling your heart “pound”

  • Shortness of breath or difficulty taking a full breath

  • Shaking, trembling, or feeling jittery

  • Sweating or feeling overheated

  • Nausea, stomach pain, or digestive issues

  • Muscle tension, tight chest, or headaches

  • Feeling dizzy, lightheaded, or like you may faint

  • Fatigue or tiredness after anxiety episodes

Cognitive (Thinking) Symptoms

  • Constant or excessive worry

  • Feeling like “something bad is going to happen”

  • Difficulty controlling or stopping anxious thoughts

  • Racing thoughts or mental “fog”

  • Trouble concentrating or staying focused

  • Catastrophic thinking (assuming worst-case scenarios)

Emotional Symptoms

  • Feeling on edge, restless, or keyed up

  • Irritability or becoming easily frustrated

  • Feeling overwhelmed or unable to calm down

  • Sudden waves of fear or panic

  • Feeling disconnected from your surroundings or yourself

Behavioral Symptoms

  • Avoiding situations that trigger anxiety

  • Difficulty starting or completing tasks

  • Reassurance seeking (asking others for repeated confirmation)

  • Fidgeting, pacing, or other restlessness

  • Canceling plans or withdrawing from activities

  • Compulsions or rituals used to “relieve” anxiety

Panic Symptoms (if applicable)

  • Sudden intense fear or discomfort

  • Chest tightness or choking sensation

  • Feeling like you’re losing control

  • Feeling like you’re going to faint or die

  • Fear of having another panic attack

Daily Functioning

  • Trouble sleeping (trouble falling asleep, staying asleep, or restless sleep)

  • Difficulty managing school, work, or home responsibilities

  • Frequent worry affecting decision-making

  • Anxiety causing delays in completing tasks or avoiding them

  • Anxiety interfering with relationships or communication

Safety

  • Feeling emotionally overwhelmed to the point of distress

  • Any increase in harmful coping behaviors

  • Feeling unable to control panic or severe anxiety episodes