Feeling anxious before a job interview or a big exam is completely normal. But when worry becomes constant, hard to switch off, and starts to shape your days, it may be more than ordinary stress. “Anxiety symptoms” and “how to stop anxiety” are among the most common health searches in the US, UK, Canada and Australia, and for good reason: anxiety disorders are very common and very treatable. This guide explains what anxiety looks like, what can cause it, what you can do at home, and when it is time to get professional help.
Normal worry or an anxiety disorder?
Everyone worries sometimes. Anxiety becomes a problem when it is difficult to control and gets in the way of daily life. The NHS describes generalised anxiety disorder (GAD) as feelings of stress or worry that affect your daily life and are hard to control. A GP may consider a diagnosis if you worry about many things, find it hard to control, and feel anxious most of the time for at least six months. Mayo Clinic adds that anxiety disorders involve more than temporary worry, and that symptoms can interfere with work, relationships and sleep.
Common symptoms of anxiety
Anxiety affects both the mind and the body. Based on the NHS and Mayo Clinic, typical signs include:
- Mental and emotional: restlessness, feeling tense or on edge, irritability, trouble concentrating, difficulty controlling worry, and a sense of impending danger.
- Physical: a fast or pounding heartbeat, rapid breathing, sweating, trembling, muscle tension, tiredness, dizziness and an upset stomach.
- Behavioural: avoiding people, places or situations that trigger worry, and trouble sleeping.
Because these symptoms overlap with other health problems, it is wise to talk to a doctor if you are unsure what is causing them.
The main types of anxiety disorder
“Anxiety” is an umbrella term. Mayo Clinic lists several distinct conditions:
- Generalized anxiety disorder: persistent, hard-to-control worry about everyday matters.
- Panic disorder: repeated panic attacks and a fear of having more.
- Social anxiety disorder: fear and avoidance of social situations because of worry about embarrassment or judgment.
- Specific phobias: intense fear of a particular object or situation.
- Agoraphobia: fear of places where escape might feel difficult if panic strikes.
- Separation anxiety disorder: excessive anxiety about being apart from a caregiver, usually in childhood.
What does a panic attack feel like?
A panic attack is a sudden wave of intense fear. Mayo Clinic lists a sense of doom, fear of losing control or dying, a pounding heart, sweating, shaking, shortness of breath, chest pain, nausea, dizziness and numbness or tingling. Symptoms usually peak within minutes, and you can feel exhausted afterwards. Many people have only one or two attacks in their lifetime. Panic disorder is diagnosed when attacks keep coming unexpectedly and you live in fear of the next one.
Panic attacks are frightening, but they are not dangerous in themselves. Still, the symptoms can resemble a heart attack. If you have chest pain and are not sure what is causing it, or the pain is severe or sudden, do not wait: call your local emergency number.
What causes anxiety?
There is rarely a single cause. The NHS says there is no one obvious reason, and Mayo Clinic notes that the exact causes are not fully understood. Known risk factors include:
- A family history of anxiety, depression or other mental health conditions.
- Stressful or traumatic experiences in childhood or adulthood.
- Ongoing pressure from work, money or relationships, or the stress of a serious illness.
- Another mental health condition, such as depression.
- Alcohol or drug use, misuse or withdrawal.
Physical conditions can also play a part. Mayo Clinic lists heart disease, diabetes, an overactive thyroid, asthma or COPD and chronic pain among possible medical causes, and some medicines can trigger anxiety too. That is why a check-up is worthwhile, especially if your anxiety appeared suddenly.
Self-help: what you can do today
Self-care is not a replacement for treatment when anxiety is severe, but it can make a real difference. The NHS and Mayo Clinic suggest these steps:
- Slow your breathing. Calming breathing exercises can settle a racing body. Try our guide to box breathing.
- Keep a worry diary. The NHS suggests noting what you were doing and how you felt. Over time you may see what triggers your anxiety and what helps.
- Set aside “worry time”. Choose a fixed slot each day to go through your concerns, so they do not take over the whole day.
- Face fears gradually. Avoiding situations tends to make anxiety worse. Slowly approaching them can make them feel manageable.
- Move your body. Regular exercise is recommended by the NHS. Even a daily stroll helps; see the benefits of walking.
- Protect your sleep. Poor sleep and anxiety feed each other. Read why in our post on quality sleep.
- Cut back on caffeine and avoid alcohol as a crutch. The NHS warns that caffeine from coffee, tea, cola and energy drinks can worsen anxiety and sleep, and that alcohol, cigarettes and drugs should not be used to cope.
- Eat regular, balanced meals. Long gaps between meals can leave you feeling shaky and on edge.
Another helpful trick from the NHS is to look at the bigger picture: ask yourself what advice you would give a friend in the same situation. And do not carry it alone. Talking to someone you trust can lighten the load. If you often feel low as well, our posts on improving your mood and understanding depression may help. Headaches are another common companion of stress, so see our guide to why you keep getting headaches.
Professional treatment that works
The NHS says talking therapies, usually cognitive behavioural therapy (CBT), are typically suggested first. CBT helps you spot and change unhelpful thought patterns, and it can be done one-to-one or in a group. If therapy is not enough, a doctor may suggest medicine, usually a type of antidepressant called an SSRI. Treatment can take time to work, so keep going and keep your doctor informed. In England, adults can self-refer to NHS Talking Therapies without seeing a GP first.
When to see a doctor
Book an appointment if your worry is upsetting, hard to control, or interfering with work, relationships or daily life. See a doctor too if you also feel depressed, have problems with alcohol or drugs, or suspect a physical condition is behind your symptoms. Mayo Clinic notes that anxiety can get harder to treat the longer it goes untreated, so getting help early is easier.
If you ever have thoughts of harming yourself or feel unable to keep yourself safe, seek help straight away. In the US or Canada, call or text 988. In the UK, call Samaritans on 116 123. In Australia, call Lifeline on 13 11 14. If you are in immediate danger, call your local emergency number.
The bottom line
Anxiety is common, it is not a weakness, and it is treatable. Learn your triggers, build calming habits like slow breathing, movement, good sleep and less caffeine, and reach out for professional support when worry starts running your life. You do not have to wait until things feel unbearable to ask for help.
This article is for general information and is not medical advice. Please read our Medical Disclaimer and talk to a qualified professional about your own symptoms and treatment.
