Signs of Anxiety: How to Recognize Them and Start Coping Today
“Why Do I Feel Like This All the Time?”
Your heart races for no clear reason. You lie awake at night replaying conversations or worrying about what tomorrow might bring. Even small tasks feel overwhelming, and you can’t seem to shut your brain off.
You wonder: “Is this just stress… or is it anxiety?”
Anxiety is one of the most common mental health struggles—and yet, so many people question whether what they’re feeling is “real” enough to count. The truth? If it’s impacting your life, it matters.
In this blog, we’ll walk through the most common signs of anxiety, why it shows up the way it does, and practical ways to start coping today.
What Is Anxiety?
Anxiety is your body’s alarm system. It’s designed to keep you safe in moments of real danger. But sometimes, that system gets stuck on overdrive—ringing the alarm even when there isn’t a real threat.
That’s when anxiety goes from helpful to overwhelming.
Common Signs of Anxiety
1. Physical Symptoms
Anxiety doesn’t just live in your thoughts—it shows up in your body.
Racing heart or tight chest
Shortness of breath
Sweaty palms
Stomach problems or nausea
Trouble sleeping
Feeling restless or jittery
2. Mental Symptoms
Anxiety often feels like your brain is on a hamster wheel.
Constant worrying
Racing thoughts you can’t turn off
Trouble concentrating
Overthinking every decision
3. Emotional Symptoms
Anxiety can also feel like:
Fear that something bad will happen
Feeling “on edge” all the time
Irritability or mood swings
Sense of dread, even about small things
4. Behavioral Symptoms
When anxiety builds, it often changes what you do day-to-day.
Avoiding situations that make you nervous
Canceling plans at the last minute
Procrastinating because you feel overwhelmed
Checking or seeking reassurance over and over
How to Know If It’s Anxiety or Just Stress
Everyone feels stressed sometimes. The difference is:
Stress usually has a clear cause (work deadline, argument, busy week). Once the stressor passes, you feel relief.
Anxiety can stick around even when nothing obvious is wrong. It can make small things feel huge, or show up out of the blue.
If you can’t “turn it off” even after the stressful moment has passed, that’s a sign you may be dealing with anxiety.
The Hidden Signs People Don’t Talk About
Not all anxiety looks like panic attacks. Some signs are more subtle:
Always needing to stay busy to avoid your thoughts
Replaying conversations and worrying you said the “wrong” thing
Feeling like you need to be perfect to be safe
Constantly scanning for danger in social settings
A sense of being disconnected from your body (like you’re on autopilot)
These quieter signs still matter. Anxiety isn’t about how “big” the symptoms are—it’s about how much they impact your life.
Why Anxiety Shows Up This Way
Anxiety isn’t weakness—it’s biology. Here’s why it can feel so overwhelming:
Your brain is wired for survival. The amygdala (fear center) can go into overdrive, flooding you with stress hormones.
Your body gets stuck in fight-or-flight. Heart racing, shallow breathing, tense muscles—it’s your body preparing for danger, even when none is there.
Your thoughts try to make sense of it. Racing thoughts or “what ifs” often show up as your brain tries to find the cause.
Knowing this can be freeing: your anxiety isn’t “all in your head.” It’s your nervous system doing its job—just a little too well.
How to Start Coping with Anxiety Today
1. Ground Your Body
When your body feels safe, your mind starts to calm down.
Try the 5-4-3-2-1 technique: name 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, 1 thing you taste.
Place your hand on your chest and breathe slowly until your heart rate eases.
2. Challenge the “What Ifs”
When your brain spirals with “what if,” gently ask: “What’s most likely to happen?” This shifts your focus from fear to reality.
3. Move Your Body
Exercise, stretching, or even a short walk can release stress energy and calm your nervous system.
4. Limit Triggers Where You Can
Too much caffeine, lack of sleep, or constant news scrolling can all fuel anxiety. Notice what makes it worse and set boundaries.
5. Practice Self-Compassion
Instead of “Why am I like this?” try: “This is hard, and I’m doing my best.” That small shift matters.
When Anxiety Becomes Too Much to Handle Alone
It’s time to reach out for support if:
Anxiety is stopping you from living your daily life
You avoid things you want to do because of fear
Your sleep, work, or relationships are being affected
You feel hopeless about ever feeling better
Therapy can help you sort through what’s happening, learn coping tools, and feel less alone in the process.
Online Anxiety Therapy in Chicago & Illinois
At Mindful Healing Counseling, we see you. Anxiety can feel exhausting—like your mind never gives you a break. You don’t have to live that way forever.
Our therapists provide online therapy across Chicago and Illinois, offering tools to calm your nervous system, challenge anxious thoughts, and create more peace in your daily life.
Whether your anxiety shows up as racing thoughts, overthinking, or just feeling “on edge,” we’ll meet you where you are—with no judgment, only support.
