Recognizing Anxiety: Common Signs and When to Get Help

Everyone feels anxious sometimes, before a job interview, a medical test, or a big decision. That kind of anxiety is a normal part of life. But for millions of Americans, anxiety doesn't go away and can get worse over time. According to the National Institute of Mental Health, anxiety disorders are among the most common mental health conditions in the United States, affecting an estimated 19% of adults in a given year.

Recognizing the signs is the first step toward feeling better.

Normal anxiety vs. an anxiety disorder

Emotional and mental signs

• Excessive worry that's hard to control
• Feeling restless, on edge, or keyed up
• A sense of dread or that something bad will happen
• Trouble concentrating or your mind "going blank"
• Irritability
• Avoiding situations that trigger anxiety

Physical signs

Anxiety isn't just in your head. It often shows up in your body:

• Racing or pounding heart
• Shortness of breath or feeling like you can't get enough air
• Muscle tension, headaches, or jaw clenching
• Stomach problems, nausea, or diarrhea
• Sweating, trembling, or shaking
• Fatigue
• Trouble falling or staying asleep

Common types of anxiety disorders

• Generalized anxiety disorder (GAD): persistent, excessive worry about everyday things, such as health, work, or money, on most days for at least six months.
• Panic disorder: repeated, unexpected panic attacks, which are sudden surges of intense fear with physical symptoms like a pounding heart, sweating, chest pain, and feeling of losing control.
• Social anxiety disorder: intense fear of being judged or embarrassed in social or performance situations.
• Specific phobias: intense fear of a specific object or situation, such as flying, heights, or needles.

What causes anxiety?

Anxiety disorders likely result from a combination of factors, including genetics, brain chemistry, personality, life events (such as trauma or major stress), and other health conditions. Some medications, caffeine, and substances can also trigger or worsen anxiety symptoms.

Effective treatments

Anxiety disorders are highly treatable. Common options include:

Psychotherapy

Cognitive behavioral therapy (CBT) is one of the most researched treatments for anxiety. It helps you recognize and change thought patterns and behaviors that fuel anxiety. Exposure therapy, a type of CBT, gradually and safely helps people face feared situations.

Medication

Doctors may prescribe medications such as certain antidepressants (SSRIs or SNRIs) or other anti-anxiety medications. A health care provider can discuss benefits, side effects, and what's right for you.

Lifestyle support

While not a replacement for treatment, these habits can help reduce symptoms:

• Regular physical activity
• Consistent, adequate sleep
• Limiting caffeine and alcohol
• Mindfulness and relaxation techniques, like those in our stress management guide
• Staying connected with supportive people

When to get help

Reach out to a doctor or mental health professional if anxiety:

• Lasts for weeks or keeps coming back
• Interferes with work, school, sleep, or relationships
• Leads you to avoid important activities
• Causes panic attacks
• Comes with depression or substance use

A primary care doctor is a good place to start. They can screen for anxiety, check for medical causes, and refer you to a specialist. Our guide on how to find a therapist can help with next steps.

The bottom line

Anxiety disorders are common, real medical conditions, not personal weaknesses. If anxiety is affecting your life, help is available and treatment works. Reaching out is a sign of strength.