10 Common Signs of Anxiety You Shouldn’t Ignore

What is anxiety?

Anxiety is one of the most common mental health challenges people face today. While it’s normal to feel anxious occasionally, ongoing or severe anxiety can interfere with daily life. According to the National Institute of Mental Health (NIMH), anxiety disorders are among the most prevalent mental health conditions worldwide. Recognizing the signs early can help you seek the right support and treatment.

10 common signs of anxiety (what to watch for)

Below are ten signs that anxiety may be more than temporary stress. If several of these occur regularly and interfere with work, relationships, or sleep, consider seeking professional support.

1. Persistent, excessive worry

Worry that is hard to control and happens most days — worrying about many different things, even when there is no immediate problem — is a hallmark of anxiety disorders. This feeling often lasts months rather than hours or a few days.

2. Racing thoughts or an inability to “switch off”

Your mind jumps from one worry to another, making it hard to focus or make decisions. Racing thoughts can be exhausting and make simple tasks feel overwhelming.

3. Physical tension and muscle tightness

Chronic tension in the neck, shoulders, or jaw, frequent headaches, or unexplained aches and pains can be linked to ongoing anxiety. These physical signs are real and deserve attention.

4. Sleep problems

Difficulty falling asleep, waking frequently at night, or waking up still tired are common with anxiety. Poor sleep also makes anxiety worse — a cyclical pattern that is important to break.

5. Restlessness or feeling “on edge”

A constant sense of nervous energy, being unable to sit still, or a low tolerance for frustration are typical features when anxiety is present.

6. Panic attacks

Sudden episodes of intense fear with strong physical symptoms (racing heart, shortness of breath, dizziness, chest tightness) are panic attacks. They are frightening but treatable — learning how to manage them is part of many therapy plans.

7. Avoidance behaviour

Avoiding places, people, or activities out of fear can provide short-term relief but tends to reinforce anxiety over time. Gradual, guided exposure is a common therapeutic strategy to reverse avoidance.

8. Digestive issues

Upset stomach, nausea, diarrhea, or bloating are often linked to anxiety. The gut and brain communicate closely — treating anxiety can improve many digestive symptoms.

9. Difficulty concentrating or memory problems

Anxiety can make it hard to concentrate, follow conversations, or remember details — problems which often reduce work or academic performance and increase frustration.

10. Irritability, low mood, or emotional overwhelm

Small stresses feel overwhelming, patience is reduced, and mood may dip. Anxiety frequently coexists with low mood or depression, so it’s important to look at symptoms together.

Common causes and triggers

Anxiety often arises from a mix of factors — stressful life events (work pressure, financial problems, relationship difficulties), chronic health issues, family history, or learned patterns of thinking. Sometimes anxiety appears after a period of high pressure or during major life changes. Identifying triggers helps shape effective treatment plans.

Practical steps you can try right away

• Breathing exercises: Try 4–4–8 breathing (inhale 4s — hold 4s — exhale 8s) for several minutes to calm your nervous system.
• Sleep hygiene: Keep a regular sleep-wake schedule, avoid screens an hour before bed, and create a restful bedroom environment.
• Move your body: Even short daily walks reduce stress hormones and improve mood.
• Limit stimulants: Cut back on caffeine and nicotine — these amplify anxious feelings in many people.
• Small exposure steps: If you’ve been avoiding something, try tiny, manageable steps toward it rather than all-or-nothing attempts.

When to seek professional help

Reach out to a mental health professional if anxiety:

• Occurs most days for several weeks or months,
• Prevents you from performing at work, school, or within relationships,
• Causes panic attacks or physical symptoms that worry you, or
• You rely on alcohol/other substances to cope or have thoughts of harming yourself.

Early help can shorten recovery time and reduce long-term impact. If you’d like professional support, see MindCare’s anxiety services: Anxiety Therapy, or explore our full list of services: Therapy Services.

How therapy helps

Evidence-based therapies — such as Cognitive Behavioral Therapy (CBT), exposure techniques, mindfulness, and relaxation training — give you practical tools to reduce symptoms and prevent relapse. Therapy is collaborative and tailored to your needs: your clinician will work with you to set goals, practice skills, and track progress.

When anxiety overlaps with other issues

Anxiety commonly co-occurs with stress, sleep problems, and depression. If you notice overlapping symptoms (for example, persistent low mood plus anxiety), it’s helpful to address them together. See our pages on Depression and Stress Management for related support options.

Finding the right support at MindCare

At MindCare we provide paid, confidential therapy sessions with licensed clinicians experienced in anxiety treatment. If you’re ready to take the next step, you can learn more about our anxiety services or book a session with a therapist.

Conclusion

Anxiety is common and treatable. Recognising the signs early — from sleep issues and chronic worry to avoidance and panic attacks — is the first step toward reclaiming calm and control. If symptoms are affecting your life, please seek support. You don’t have to manage it alone.