Do I Have Anxiety? Signs, Symptoms, and Ways to Find Relief

It’s common to feel nervous before a big presentation, stressed about money, or worried about your health. But if you’ve found yourself feeling debilitating levels of fear, worry, overthinking, or decision paralysis on a regular basis, you may be wondering if what you’re experiencing is more than everyday stress.

Anxiety is one of the most common mental health conditions. In the U.S., around 18% of adults and 13% of children experience an anxiety disorder each year (World Health Organization, 2025). That means millions of people struggle with the same questions you might be asking yourself right now.

The good news: anxiety is highly treatable, and with the right care, you don’t have to feel stuck living in constant worry.

What Is Anxiety?

Anxiety is your body’s natural stress response. It’s the feeling of fear, nervousness, or unease about something you perceive as threatening, whether that’s an immediate danger or a future worry. The average person can experience a reasonable level of anxiety in stressful situations, but anxiety becomes a problem when:

• It feels constant or overwhelming.

• It interferes with your daily life (work, school, relationships, or sleep).

• It shows up even when there’s no clear reason for it.

  
  

There isn’t one single cause of anxiety. It often develops from a mix of factors, such as:

• Experiencing a traumatic event or repeated exposure to stressful environments

• Ongoing medical conditions

• Family history or hereditary risk

• Co-occurring mental health challenges like depression

  
  

Understanding these influences can help explain why anxiety looks and feels different for everyone.

Signs and Symptoms of Anxiety

Anxiety can affect both your mind and body, and can often present itself in unexpected ways. People often notice a mix of emotional, physical, and behavioral symptoms.

Common emotional symptoms include:

• Persistent worry that feels hard to control

• Feeling restless, on edge, or keyed up

• Irritability or difficulty concentrating

• Repetitive, negative intrusive thought loops

Physical symptoms can include:

• Racing heart or chest tightness

• Shortness of breath

• Nausea and upset stomach

• Muscle tension or headaches

• Sweating, trembling, or dizziness

• Trouble sleeping

Behavioral patterns may include:

• Avoiding situations that might trigger worry

• Overchecking things (like emails, locks, or health symptoms)

• Needing constant reassurance

If you recognize several of these symptoms in yourself and they’ve been present for weeks or months, you may be experiencing an anxiety disorder.

What Treatments Work for Anxiety?

Many people feel shame around their anxiety and blame themselves for not being able to control their worry. But anxiety is not something you can simply think your way out of. The most effective treatment plans for anxiety are usually a combination of therapy, lifestyle changes, and sometimes medication.

Therapy for Anxiety

• Cognitive Behavioral Therapy (CBT): The gold standard for anxiety. CBT helps you identify and reframe unhelpful thought patterns, while practicing new coping skills.

• Exposure Therapy: Gently and gradually helps you face fears in a safe environment, reducing avoidance behaviors over time.

• Acceptance and Commitment Therapy (ACT): Teaches you to accept anxious thoughts and feelings instead of fighting them, while focusing on what matters to you.

• Mindfulness-Based Therapies: Reduce reactivity to anxious thoughts through meditation and present-moment awareness.

Medication

Sometimes medication such as SSRIs, SNRIs, or short-term anti-anxiety medications is recommended as part of a treatment plan. Medication can help reduce symptoms so therapy and coping strategies are more effective.

Tips for Managing Anxiety Day-to-Day

Even if you’re not ready to start therapy yet, there are steps you can take on your own that can make a real difference:

• Practice deep breathing or grounding techniques when anxiety spikes.

• Stay active. Exercise reduces stress hormones and boosts mood-regulating chemicals.

• Limit caffeine and alcohol, which can make anxiety worse.

• Keep a routine sleep schedule to support your brain and body’s recovery.

• Challenge anxious thoughts by asking: “Is this worry realistic, or is my anxiety talking?”

When to Seek Professional Help

If anxiety is keeping you from living the life you want, whether that’s making it hard to work, maintain relationships, or simply feel at ease, it may be time to talk to a mental health professional. A therapist or psychiatrist can provide an accurate diagnosis and create a treatment plan tailored to your needs.

At Professional Psychiatric Services, we help people every day who come in asking the same question you might be asking right now: “Do I have anxiety?” Together, we work toward relief, understanding, and long-term tools for managing life’s challenges.

If you see yourself in these symptoms and want support, reach out to our team. With the right care, anxiety is manageable, and you don’t have to face it alone.

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