Anxiety Symptoms: 19 Signs in Your Body and Mind

Anxiety is the feeling of worry, unease or fear that everyone experiences at times, especially when facing something stressful or uncertain. It becomes a problem when it is intense, lasts a long time, feels out of proportion or starts to affect daily life. Anxiety affects the body as much as the mind, which is why many people first notice it as a physical symptom.

This guide explains the symptoms of anxiety in the body, mind and behaviour, the main types of anxiety disorder, conditions that can mimic anxiety and when to get help.

When to get help: if anxiety is affecting your sleep, work or relationships, or has lasted more than a few weeks, speak to your GP or refer yourself to NHS Talking Therapies. If you ever feel unable to keep yourself safe, call 999 or NHS 111. Alongside that care, some people use acupuncture for anxiety and stress to help them relax and sleep. At our Chiswick clinic a 60-minute acupuncture session is £80. Book online or call 020 4515 0000.

Quick answer

Anxiety symptoms include a racing heart, fast breathing, sweating, trembling, muscle tension, dizziness, nausea and poor sleep, along with constant worry, restlessness, irritability and difficulty concentrating. Many people also start avoiding situations that trigger anxiety. If anxiety is affecting your daily life, it is very treatable: speak to your GP or, in England, refer yourself to NHS Talking Therapies.

Is anxiety a mental illness?

Feeling anxious is a normal emotion, not an illness. Anxiety disorders, where anxiety is persistent, hard to control and affects daily life, are recognised mental health conditions. They are among the most common, affecting millions of people in the UK, and most people improve with treatment.

What does anxiety feel like?

Anxiety often feels as though your body is on high alert when there is no obvious danger. People describe a knot in the stomach, a tight chest, a racing heart or a sense that something bad is about to happen. Thoughts may race or loop on the same worry, and it can be hard to sit still, relax or switch off at night.

For some people anxiety builds slowly, as constant tension and tiredness over weeks or months. For others it arrives in sudden waves, which may be panic attacks. Both are common, and both respond well to treatment.

Physical symptoms of anxiety

• A fast, pounding or irregular heartbeat
• Fast or shallow breathing, or feeling short of breath
• Sweating, trembling or hot flushes
• Muscle tension, aches, tension headaches and jaw clenching
• Dizziness or light-headedness
• Nausea, butterflies, stomach upset or needing the toilet more often
• Tiredness and difficulty sleeping
• Pins and needles, or a dry mouth

Psychological signs of anxiety

• Constant worry that is hard to control
• Feeling restless, tense or on edge
• Difficulty concentrating, or your mind going blank
• Irritability
• Expecting the worst, or a sense of dread
• Feeling detached from yourself or your surroundings

Changes in behaviour: signs of anxiety others may notice

• Avoiding places, people or situations
• Seeking frequent reassurance from others
• Checking things repeatedly
• Using alcohol, smoking or other substances to cope
• Withdrawing from work or social life

Types of anxiety disorder and their symptoms

• Generalised anxiety disorder (GAD). Excessive, hard-to-control worry about many everyday things, on most days for at least six months.
• Panic disorder. Repeated, unexpected panic attacks and fear of having more. See what a panic attack is.
• Social anxiety disorder. Intense fear of being judged or embarrassed in social situations.
• Health anxiety. Persistent worry about being seriously ill, despite reassurance.
• Phobias. Intense fear of a specific object or situation, such as flying or needles.

Obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) also involve high levels of anxiety and are treated by specialist therapies.

Conditions that can mimic anxiety

Some physical problems cause symptoms similar to anxiety, so it is worth having them checked, especially if symptoms are new. These include an overactive thyroid, heart rhythm problems, low blood sugar, too much caffeine, alcohol withdrawal, the perimenopause and side effects of some medicines. Your GP may suggest blood tests.

How anxiety is assessed

Your GP will ask about your symptoms, how long you have had them and how they affect your life, and may use a short questionnaire such as the GAD-7. They will also check for physical causes. You do not need a formal diagnosis to start helpful self-help or talking therapy. For practical steps, see how to cope with anxiety.

When to get help

See your GP or refer yourself to talking therapy if:

• Anxiety has lasted several weeks or keeps coming back
• It is affecting your work, relationships or daily life
• You are avoiding situations or having panic attacks
• You also feel low or hopeless

Call 999 if you have chest pain and are not sure whether it is anxiety.

Get urgent help if you feel unable to keep yourself safe. Call 999 or go to A&E. For urgent mental health support, call NHS 111 and choose the mental health option, or call Samaritans free on 116 123, day or night.

Frequently asked questions

Can anxiety cause physical symptoms?

Yes. Anxiety triggers the body's stress response, which can cause a racing heart, breathlessness, dizziness, stomach problems and muscle tension.

Can anxiety make you feel dizzy?

Yes, especially with fast breathing. It is still worth having other causes checked. See why you might feel dizzy.

How do I know if I have anxiety?

If worry or physical symptoms of anxiety are frequent, hard to control and affect your daily life, speak to your GP, who can assess you and rule out physical causes.

Does anxiety cause aches and pains?

It can. Long periods of anxiety keep muscles tense, which can lead to aches in the neck, shoulders, back and jaw, as well as tension headaches. Relaxation techniques and gentle, regular movement such as walking, yoga or tai chi can ease muscle tension. New, severe or unexplained pain should still be checked by your GP.

What are the symptoms of chronic anxiety?

When anxiety continues for months, it often shows as persistent worry, tiredness, poor sleep, muscle tension, irritability and difficulty concentrating. Generalised anxiety disorder is diagnosed when worry is excessive and hard to control on most days for at least six months. Read more about generalised anxiety disorder.

Can anxiety affect sleep?

Yes. Anxiety commonly makes it hard to fall asleep or causes early waking, and poor sleep in turn makes anxiety worse.

Anxiety support in Chiswick

Support for stress and anxiety is available at Omnia Lifestyle, 8 to 9 Bedford Corner, The Avenue, Chiswick W4 1LZ, close to Turnham Green station, on bus routes 94, E3 and 272. Limited parking is available on request when booking. This includes clinical psychology with Prof (Dr) Diwakar Sukul, Chartered Clinical Psychologist, in person or by secure video, alongside calming therapies such as yoga, tai chi and acupuncture.

Clinical psychology gives you time to talk through your symptoms, understand what keeps your anxiety going and agree an approach that suits you, whether you have a diagnosis or not. Many people also find that regular, gentle practice helps them manage day-to-day stress: tai chi group classes are £15, and one-to-one tai chi or yoga sessions are £50. You can use private support alongside your GP or NHS Talking Therapies.

Read more about stress and anxiety and depression support, see how stress affects your body and whether acupuncture can help anxiety, explore clinical psychology, tai chi and acupuncture, or book an appointment.

This article is general information, not medical advice. If you have any of the warning signs listed above, seek help.