What are the symptoms of anxiety? How to identify them quickly and easily.

For many years I suffered from anxiety symptoms without even realizing it!

I was so accustomed to feeling like that, that I missed the forest for the trees: I had anxiety, not just a million of individual problems.

When I realized the real problem, I was then able to address it. 

I’m now living a much calmer, more peaceful and more exciting life – with no medication or therapy.

So, what are the symptoms of anxiety?

Let’s explore what anxiety really feels like in your body and mind.

What are the symptoms of anxiety Body-wise

Just like a car’s warning lights tell you something needs attention, your body sends signals when anxiety kicks in. 

These physical signs are totally normal – they’re just your body’s ancient alarm system doing its job (sometimes a bit too well!):

Your heart might race like you’ve just finished a workout, even when you’re sitting still. Your palms might get sweaty, making it tricky to hold your phone or cup of coffee. Many people feel this tight feeling in their chest or butterflies in their stomach – kind of like being on a roller coaster, except you didn’t choose to get on this ride!

You might also notice:

• Muscles getting super tense, especially in your neck and shoulders (hello, anxiety headaches!)
• Feeling shaky or jittery, like you’ve had way too much coffee
• Getting dizzy or light-headed
• Having trouble sleeping, even when you’re exhausted (that’s my main symptom!)
• Feeling like you can’t catch your breath

What are the symptoms of anxiety Mind-wise

Ever notice how anxiety doesn’t just live in your body? 

It likes to mess with your thoughts too. One minute you’re fine, and the next, your mind is racing faster than a car on the highway. This is super common!

Personally, I usually feel overwhelmed by many thoughts – all at once. 

I’ve learned to use the Pause and Plan technique to deal with this. Read more here: How to overcome anxiety with just 6 mental skills

Here’s what might be happening in your head:

• Your brain keeps playing “what if” scenarios on repeat
• You might feel like everyone’s watching you (even though they’re probably just checking their phones)
• Simple decisions feel impossibly hard (indecisiveness!)
• You keep expecting the worst to happen
• Your mind goes blank at the worst possible moments

These two symptom categories often stem from from the two types of anxiety: cortex- and amygdala based anxiety.

Read more about the two here: 50 shades of anxiety: How to identify and destroy yours?

Changes in Your Daily Life

Anxiety has a way of changing how we live our lives. 

Maybe you’ve started:

• Avoiding certain places or situations that make you nervous
• Checking things multiple times (did I lock the door? Better check again…)
• Forgetting whether you’ve done certain things (e.g. lock the door)
• Eating more or less than usual
• Finding excuses to skip social events
• Over-preparing for everything, just in case

Simple Ways to Track Your Anxiety

Think of this like being a detective in your own life. 

The more clues you gather, the better you’ll understand your anxiety:

• Keep a super simple note on your phone about when anxiety hits
• Notice what situations make you feel more anxious
• Pay attention to how your body feels throughout the day
• Write down what helps you feel better

I find that the Pause and Plan technique as well as relaxation techniques help you get better at identifying how you feel.

Then, you can take steps to consciously change how you feel, or solve the problem that’s causing your distress.

Read more about relaxation techniques How I Stood Up To A Bully (and Won!) Using These 4 Techniques For Anxiety

When to Take Action

Here’s the truth – some anxiety is normal. But when it starts interfering with your life, that’s when you need to take action.

For example:

• Your anxiety is getting in the way of your relationships or work
• You’re having trouble sleeping most nights
• The physical symptoms are really bothering you
• You’ve been feeling this way for several weeks (or longer!)
• Your usual coping strategies aren’t helping

Remember this: having anxiety doesn’t mean anything is wrong with you. 

You’re not broken, and you’re definitely not alone!

You can learn more by reading these articles: Can’t Overcome Anxiety? Why Not Outsmart It Instead?,

Or visit this page to learn about the Outsmart Anxiety course