What does Anxiety feel like?
Anxiety is constant worrying, feeling on alert and racing thoughts. Symptoms include sweating, a racing heart, overthinking and difficulty focusing. This can drain energy and is linked with sleep issues, depression and other mental health issues. We’ll explore what anxiety feels like and what techniques can help. (19.5.25.)
What does anxiety feel like?
Anxiety includes constant worries and catastrophising the worst-case scenario. This can lead to negative black-and-white (absolutist) thinking, which doesn’t see grey, nuanced solutions. For example, “I failed so I’m a failure” rather than “I made a mistake, so I’ve learnt how to do it better.”
Anxiety can deeply affect our sense of self, pressuring us to meet high standards. When we fail to meet these standards, this can cause more self-doubt and blame.
Anxiety can threaten our sense of self, as psychologist Rollo May mentions.
Common symptoms of anxiety:
Persistent apprehension: Constant fear of impending negative events.
Sleep disturbances: Difficulty falling asleep or staying asleep.
Physical agitation: Restlessness, rapid heartbeat, and sweating.
Physical discomfort: Dizziness and muscle tension.
Heightened worry and mood changes: Excessive worrying and increased irritability.
Mind: Anxious thoughts
This can be seen as conscientiousness, but is deeply anxiety-inducing for the person with high-functioning anxiety. High-functioning anxiety is when an individual experiences anxiety but can maintain high performance
In a systematic review published in Transcultural Psychiatry, researchers noted that the idiom "thinking too much" is commonly used across cultures to describe experiences of ruminative, intrusive, and anxious thoughts. This can cause various issues and shows how overthinking is a recognised symptom of anxiety (Kaiser et al., 2015).
Examples of anxious thoughts:
Body: Physical symptoms of anxiety
Many experience different anxiety symptoms. Some may get headaches, while others get stomach issues and sweaty palms.
The APA suggests that common anxiety symptoms are: “[…] increased heart rate, muscle tension, gastrointestinal distress, and shortness of breath, reflecting the body's physiological response to perceived threat” (American Psychiatric Association, 2022). More symptoms include:
Chest tightness and breathing difficulties: Experience a constricted chest and shallow breathing patterns
Cardiac sensations: Noticeable heart palpitations or an increased heart rate
Gastrointestinal distress: Manifestations like nausea, upset stomach, or the sensation of "butterflies"
Body tension and fatigue: Widespread or localised muscle tension alongside persistent tiredness
Neurological sensations: Feelings of lightheadedness, tingling, or numbness, particularly in the face
Swallowing and sleep disturbances: Difficulty swallowing or a choking sensation while eating, coupled with trouble falling or staying asleep
Appetite changes: Noticeable loss of appetite or a tendency to overeat or snack excessively
Spirit: Energy and anxiety
When our energy isn’t directed towards clear goals, this leaves us in limbo. Feeling stuck can lead to self-doubt and depressive thoughts.
If left unchecked, this can become a depressive downward spiral, which is isolating. It can result in self-isolation, self-destructive, and numbing out behaviours.
Dr Barbara Fredrickson introduced the terms “downward spiral” and “upward spiral,” linked the the Broaden-and-Build Theory.
Negativity can lead to a person’s downward spiral due to limited thinking, reduced problem-solving, and triggered fight-or-flight reactions. This increases emotional distress, resulting in hopelessness and despair.
“Negative emotions narrow a person’s momentary thought–action repertoire… This effect can snowball into a downward spiral toward depression and despair” (Fredrickson, 2001).
The opposite of the downward spiral is the upward spiral, where positive emotions (such as joy, curiosity, and gratitude) broaden our minds and let us think more creatively, connecting with others. This enhances emotional resilience, strong relationships, and good physical health. This “upward spiral” is where small positive moments lead to more of the same:
“Positive emotions… broaden people’s momentary thought–action repertoires, which in turn serves to build their enduring personal resources” (Fredrickson, 2001).
Simple practices to kick-start the upward spiral are: being aware of negative loops, focusing on the good, connecting with others more, being active, savouring small joys and moments of creativity, and being kind (boosts dopamine - the reward hormone).
Severe anxiety symptoms
When anxiety is ignored or untreated, this can lead to more serious mental health issues, including:
Detachment and distorted perception: Feeling disconnected from yourself or reality (dissociation).
Intense fears and loss of control: Experiencing extreme fear of death or injury, and a feeling of being out of control or "going crazy."
Social withdrawal and self-harm: Socially isolating or shutting down, potentially engaging in self-destructive behaviours.
Paralysing anxiety and hopelessness: A sensation of being stuck or paralysed by anxiety, sometimes accompanied by suicidal thoughts.
Persistent anxiety: Ongoing and chronic anxiety that doesn't seem to have a clear trigger.
Potential for positive effects of anxiety
Pursuing goals and taking action (University of California, 2022) can be positive, but it's important to recognise it may sometimes be driven by fear or a sense of lack or fear.
Professor Tracey Dennis-Tiwary (2022) uses the metaphor of anxiety being like a smoke alarm. When it goes off it tells us we need to investigate for a possible threat.
We care about our future, and that’s why we respond. Anxiety can also increase oxytocin (the bonding hormone), so we often seek social support, suggesting a better connection with others.
Positives of anxiety:
Good stress, also called eustress, can keep us motivated and excited about life (Parker & Ragsdale, 2015). It’s similar to seeing the “silver linings” to tough situations.
Anxiety can show you that you deeply care about something, but that your coping strategies need to be improved.
Anxiety can trigger dopamine (the brain chemical that helps people stay motivated toward their goals). Feeling slightly anxious can help you prepare and anticipate problems.
Being anxious can also help you empathise with others going through similar struggles.
Other anxiety disorders
Generalised Anxiety Disorder (GAD)
Involves constant, uncontrollable worry about daily life, often with fatigue, restlessness, or tension.Panic Disorder
Characterised by sudden, intense panic attacks with symptoms like chest pain, rapid heartbeat, or shortness of breath.Social Anxiety Disorder (Social Phobia)
Marked by an intense fear of social situations involving judgment or embarrassment.Specific Phobias: Intense, irrational fear of specific objects or situations, leading to avoidance.
Agoraphobia: Fear of situations where escape feels difficult, often causing avoidance of public places.
Separation Anxiety Disorder: Excessive fear of being away from attachment figures, seen in both children and adults.
Selective Mutism: Inability to speak in certain social settings despite speaking comfortably elsewhere.
Do I have anxiety, or am I just anxious?
It’s normal to feel anxious when stress strikes, but how do you know if you have anxiety or are just nervous?
Asking yourself these questions may help:
The key difference between anxiety and being anxious is that anxiety tends to be constant, intense and disrupts daily life.
It can also lead to negative thought loops, depressive thinking and a sense of dread or doom.
Please seek therapy to gain better coping strategies to deal with anxiety and stress. You can book a free 30-minute therapy session here.
Anxiety across life stages
Anxiety affects everyone differently based on factors like age, gender, life stage, and social roles. If it feels persistent or chronic, it's important to seek professional support.
Men (Ages 25–65):
Work-related pressures and expectations to provide.
Balancing family responsibilities and personal relationships.
Societal norms around emotional expression and masculinity.
Women (Ages 25–65):
Navigating societal expectations regarding appearance and behaviour.
Tendency towards people-pleasing, leading to internalised stress.
Teenagers (Ages 13–19):
Academic pressures and future career uncertainties.
Body image concerns and social media influences.
Developing identity amidst peer dynamics.Verywell Mind
Children (Ages 6–12):
Adjusting to school environments and peer relationships.
Understanding and managing emotions.
Responding to family dynamics and expectations.
Babies (Ages 0–5):
Experiencing separation anxiety and forming attachments.
Reacting to unfamiliar environments and people.
Developing basic trust and security through caregiver interactions.BioMed Central
Treatment for anxiety
When anxious, seeking help and support via therapy or professional healthcare advice is important.
Anxious?
Book your free 30-minute therapy call here. Ask questions, share your struggles and get help.
Medication: If you believe medication may help it’s good to speak to your healthcare professional. Anti-anxiety medications and antidepressants are often used in collaboration with lifestyle changes. Talk to see if this is the right choice for you.
Support: Find a strong support system through loved ones. If this isn’t the case, try seeking out online support from those who are on a similar journey. This could be an anxiety, burnout or depression support group. If this is uncomfortable, there are lots of podcasts, books and educational tools to help with anxiety.
Sources:
American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.; DSM-5-TR). American Psychiatric Publishing.
Fredrickson, B. L. (2001). The role of positive emotions in positive psychology: The broaden-and-build theory of positive emotions. American Psychologist, 56(3), 218–226. https://doi.org/10.1037/0003-066X.56.3.218
Kaiser, B. N., Haroz, E. E., Kohrt, B. A., Bolton, P. A., Bass, J. K., & Hinton, D. E. (2015). "Thinking too much": A systematic review of a common idiom of distress. Transcultural Psychiatry, 52(4), 453–470. https://doi.org/10.1177/1363461515599321PubMed Central
Keltner, D., & Newman, K. M. (2022, September 7). How we misunderstand anxiety and miss out on its benefits. University of California. https://www.universityofcalifornia.edu/news/how-we-misunderstand-anxiety-and-miss-out-its-benefits
May, R. (1950). The Meaning of Anxiety. New York: W.W. Norton & Company.
Parker, K. N., & Ragsdale, J. M. (2015). Effects of distress and eustress on changes in fatigue from waking to working. Applied Psychology: Health and Well‐Being, 7(3), 293–315. https://doi.org/10.1111/aphw.12049
Peterson, T. (2016, December 22). Conquer Anxiety at Any Time in Life Using Development Stages. HealthyPlace. Retrieved May 2, 2025, from https://www.healthyplace.com/blogs/anxiety-schmanxiety/2016/12/conquer-anxiety-at-any-age-use-stages-of-development
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