What Does Anxiety Feel Like? Symptoms And How To Cope

You know that feeling when your stomach somersaults before a big presentation or when your heart races because you think you sent a text to the wrong person? That mini freakout? That’s anxiety tapping you on the shoulder.

Now imagine if that feeling decided to set up camp in your body and stay for a while, like a clingy villain who refuses to leave. Think Joe Goldberg from You, but instead of stalking you outside a bookstore, it's your own thoughts whispering, “Did you lock the door? Are you sure they’re not mad at you? Better overthink that text again.”

It's more than just "nerves", though nerves and anxiety are definitely in the same weird little club. Let's talk about the feelings of anxiety, what the signs of an anxiety attack might look like, and most importantly, what you can do when your brain decides to spiral into overdrive.

Understanding the feelings of anxiety

Anxiety is like that uninvited party guest who shows up, eats all your chips, and won’t leave even when the music stops. It's your body’s natural response to stress, a survival mechanism that kept our ancestors from being eaten by saber-toothed tigers.

Today, though, the “tigers” are more like deadlines, social events, or simply overthinking what someone meant by “k” in their texts. 

So, what do you do when you feel anxious?

First, breathe. Then, recognise that you're not alone. Over 300 million people across the world suffer from anxiety. It is one of the most common mental health experiences, and it’s not just in your head; it’s in your body, your thoughts, and your reactions.

How does anxiety manifest physically?

Let’s start with the body, because it gets creative.

When anxiety rolls in, your body flips the fight-or-flight switch. You might notice:

• Feeling short of breath (because your body thinks it’s prepping to sprint from danger)

• Tight chest or heart palpitations

• Sweating (even if it’s cold outside)

• Shaky hands or legs

• Dizziness or light-headedness

• Stomach issues (nausea, cramps, butterflies, or a full-on rebellion)

The emotional rollercoaster: Emotional signs of nerves anxiety

The emotional rollercoaster is real. And while “nerves anxiety” might sound like something that only happens before a first date, it can actually pop up anytime your brain feels overwhelmed.

Here are some emotional signs that anxiety might be making a guest appearance:

• Racing thoughts (a.k.a. the mental hamster wheel)

• Irritability or feeling on edge

• Restlessness or the inability to “just relax” (if only it were that simple, right?)

• Overthinking every interaction (yes, even that one from 2009)

• Fear of losing control or that something terrible is about to happen

These emotional symptoms can be just as exhausting as the physical ones, and often harder to explain to other people. But don’t worry, we've got you covered. We’ll tell you what to do if you feel anxious in just a bit. 

When anxiety attacks: The signs you shouldn’t miss

Picture this: you’re minding your own business, maybe scrolling through your phone, or standing in line for coffee, and bam! Your heart’s racing, your chest feels tight, and it suddenly seems like the world is closing in. You’re not dying (even though your brain might be trying to convince you otherwise). That’s what an anxiety attack feels like. It’s your body’s emergency alarm going off without a real fire. Understanding the signs of an anxiety attack can help you recognise what’s happening and take back a little control when everything feels like it’s spinning. Here are some signs of an anxiety attack: 

• Sudden and intense panic or dread

• Rapid heartbeat

• Feeling short of breath or like you can’t get enough air

• Sweating and chills

• Feeling like you’re choking

• Nausea or dizziness

• A sense that you’re “detached” from reality (called derealisation)

• The fear that you're dying or going insane (spoiler: you're not)

These episodes can be terrifying, but they are survivable. They usually peak within 10–20 minutes and then start to subside. Knowing that can help you ride the wave, even when it feels like you’re drowning.

What it feels like to have anxiety as your daily companion

While anxiety attacks are common, they last for a while and then go away until they are ready to make their next surprise appearance. But for some people, anxiety is like that one annoying colleague who won't leave you alone even when you ask them to. Such people experience anxiety as a constant hum in the background of their lives. It’s not always a full-blown attack, it might just be:

• Dreading everyday tasks

• Feeling constantly tense or on edge

• Struggling to concentrate (because your brain is juggling 37 tabs)

• Insomnia or weird sleep patterns

• Avoiding certain people, places, or situations

Living like this can be exhausting, and the worst part is that you might start to believe it’s just who you are. But no! These are just the symptoms, not your personality.

What to do if you feel anxious?

Here’s what to do when anxiety starts to creep in like a cat at 3 am. 

• Breathe like you mean it: Try the 4-7-8 method. Inhale for 4 seconds, hold for 7, exhale for 8.

• Move your body: Go for a walk if you can. Stretch. Do five jumping jacks. Or simply walk around in your house. Movement tells your brain you’re safe.

• Name it to tame it: Acknowledge your feelings. Tell yourself, “This is anxiety. It’s uncomfortable, but it will pass.”

• Distract your brain: Play some music, put on your favourite movie, hum a tune, look out the window. Anything that shifts your focus.

• Talk to someone: Text a friend or call your therapist. Sharing lightens the load.

Long-term ways to manage anxiety

Coping in the moment is one thing, but what about the long game? Here’s what you can do to heal yourself and manage anxiety better. 

• Therapy: The best way to deal with any mental health disorder is to get in touch with a professional to get to the root cause and deal with it.  

• Journalling: Writing down or recording your thoughts at the moment can help you track patterns and triggers. 

• Meditation and mindfulness: Yes, even if your brain hates sitting still, it helps. Meditation is not about having zero thoughts. It’s about allowing yourself to have all the thoughts while staying calm and not reacting to them or letting them impact your emotions immediately and in a negative way. 

• Cutting caffeine: Limiting your morning tea and coffee intake can surely help as caffeine is known to supercharge anxiety.

• Routine: Create routines that give your day structure, and try sticking to them as much as possible. 

• Medication: If recommended by a professional psychiatrist, take your meds, as mentioned and on time. 

And above all, practise self-compassion. Anxiety is not a flaw or a failure. It’s a signal, a message from your nervous system saying, “Hey, something’s off.” So, focus on yourself and put yourself first for once. 

Parting thoughts 

Feeling anxious doesn’t mean you’re weak. It means you’re human.

Whether it shows up as sweaty palms before a date, a full-blown anxiety attack, or just a gnawing pit in your stomach, know this - it can be managed, it can get better, and you’re not alone.

So the next time you feel those feelings of anxiety creeping in, remember, you’ve got tools. You’ve got resilience. And you’ve got a whole community of people learning to live with it, just like you.

So, take a deep breath now. You've got this!

Frequently Asked Questions

1. Can lifestyle changes help with anxiety?

Yes, adopting a healthier lifestyle, including regular exercise, limiting caffeine, practising relaxation techniques, and getting enough sleep, can significantly reduce signs of anxiety. 

2. Can anxiety affect physical health?

Anxiety can lead to physical symptoms like headaches, digestive issues, muscle tension, and sleep disturbances. Over time, it may also increase the risk of developing other health conditions, such as heart disease.

3. What causes anxiety?

Anxiety can be triggered by various factors, including stress, genetics, trauma, or certain health conditions. Environmental factors, such as work pressures or personal relationships, can also contribute.

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