Signs of Anxiety

You might be wondering: Why do I have a constant nauseating feeling in my stomach, yelling at my closest friends and avoiding them, and overwhelming fear? While the signs do not necessarily mean you have anxiety they are signs to look out for especially if things become more extreme. However, these signs can be subtle. Anxiety looks different for everyone; it doesn't always appear as fear or panic. It can look like procrastination, a constant tug-of-war between wanting to do something and feeling paralyzed by the fear of failing or making a mistake. Anxiety can show up in everyday actions and feelings making it crucial to take notice of your behaviors and self. Recognizing anxiety signs is the first step to the right support and tools.

Let’s dive deeper into the physical signs and symptoms of anxiety, starting with the most common ones. Many experience nausea or stomach aches, particularly before school or important events (Mayo Clinic; NHS; UC Davis Health). Along with this, headaches and even migraines can occur, adding to the discomfort. Appetite changes and fatigue—despite getting enough sleep—are also key indicators that something might be wrong, and anxiety could be the cause. In more severe cases, physical symptoms can become even more pronounced. For instance, a racing heartbeat or chest tightness might signal an anxiety or panic attack. If you experience any of these symptoms, it's crucial to seek immediate help by dialing 911 or consulting your doctor (Mayo Clinic; National Institute of Mental Health). 

Recognizing these physical symptoms can provide clarity about why you’re feeling a certain way. If you notice that you often feel sick when you're nervous or stressed, have unexplained headaches, or experience changes in appetite based on your mood, it could be a sign of anxiety. It's worth discussing with a professional or trusted adult for further guidance. If you're uncertain whether anxiety is the cause of your symptoms, try tracking them and sharing your observations with someone you trust. They can help you navigate the next steps toward understanding what’s going on (UC Davis Health). 

But anxiety isn’t just physical; it can impact how we think, act, and connect with others too. Therefore, you may not experience physical symptoms or physical symptoms paired with emotional or behavioral symptoms. These mental and emotional signs are just as important to recognize when understanding how anxiety shows up in daily life. Do you overthink or imagine the worst outcomes, racing thoughts and the feeling that something bad might happen, or hyper-vigilance, which is a common symptom that helps professionals diagnose anxiety in which someone is always scanning for danger, even in safe situations (UC Davis Health; NIMH)? On the other hand, maybe you struggle with irritability, are quick to get angry, or even have trouble keeping focus, and can't help but zone out. If this is the case, you can try taking small, manageable steps in breaking everything down to help you get through your day. (Mayo Clinic Health System)

Additionally, there's perfectionism or fear of failure. It can also be a symptom of anxiety. Reflect on how you’re feeling. Do you feel immense pressure or fear of mistakes? Checking in on your mental health helps you in all aspects of life. So, check in on yourself. If you notice any signs of anxiety, try journaling, a positive mindset with affirmations, and most importantly, ask for help (Mayo Clinic Health System; NIMH).

If a friend, family member, or someone close to you has commented that your behavior seems different or that you might need help, it could be a sign of behavioral symptoms related to anxiety. One typical behavior is avoidance—such as canceling plans or steering clear of social situations (AACAP; Mayo Clinic Health System). Do you find yourself regularly avoiding people or events? This kind of behavior, while often a way to cope, can be damaging in the long run (AACAP; UC Davis Health). If this has become a pattern, it’s important to reach out to someone you trust. In contrast, constant apologizing and people-pleasing are also signs of anxiety. One of the most helpful, yet challenging, skills to develop is the ability to say “no” when needed, even if it feels uncomfortable at first (Mayo Clinic). 

Procrastination is another behavioral sign. When tasks pile up and feel overwhelming, it can lead to more stress. A helpful strategy is to break things down into small, manageable goals such as making your bed or completing your English homework and rewarding yourself afterward. Sometimes, when life feels too heavy, it's tempting to escape into our phones or spend hours on screens. While this might feel like a relief at the moment, excessive screen time can increase anxiety just like procrastination. It becomes a vicious cycle. Ask yourself: Am I using too much screen time? Do I need a break (UC Davis Health; Mayo Clinic Health System)?

While these signs may seem normal, they often correlate with anxiety. No matter your symptoms, check-in, and if you have or think you have anxiety, take action. Recognizing these signs is the first step in a better state of health (NHS; Mayo Clinic Health System). You are not alone, and support is out there. Reaching out could be the first step toward healing.

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Works Cited

"Anxiety Disorders." National Institute of Mental Health, https://www.nimh.nih.gov/health/topics/anxiety-disorders.

"Anxiety Disorder Signs." NHS,

https://www.nhs.uk/mental-health/feelings-symptoms-behaviours/feelings-and-symptoms/anxiety-disorder-signs/.

"Addressing Your Mental Health by Identifying the Signs of Anxiety and Depression." Mayo Clinic Health System, https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/addressing-your-mental-health-by-identifying-the-signs-of-anxiety-and-depression.

"Symptoms of Anxiety and How to Know When You Need Help." UC Davis Health, 2024, https://health.ucdavis.edu/blog/cultivating-health/symptoms-of-anxiety-and-how-to-know-when-you-need-help/2024/08.

"Your Adolescent – Anxiety and Avoidant Disorders." American Academy of Child and Adolescent Psychiatry, https://www.aacap.org/aacap/Families_and_Youth/Resource_Centers/Anxiety_Disorder_Resource_Center/Your_Adolescent_Anxiety_and_Avoidant_Disorders.aspx.

"Anxiety Disorders: Symptoms and Causes." Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961.