Anxiety Symptoms: What They Feel Like and When to Seek Support

Anxiety is one of the most commonly searched mental health topics in the U.S., and not just because people hear the word often — it’s because many are actively trying to understand what their body and mind are experiencing. When the world feels stressful or unpredictable, it’s natural to wonder, “Is this anxiety?” and “Why do I feel this way?”

What Are Anxiety Symptoms?

Simply put, anxiety symptoms are your mind and body’s response to perceived threat or stress. Sometimes this is short-lived (like before a big presentation), and sometimes it shows up more often or feels more intense than expected.

People searching for anxiety treatment usually want to know:

• What anxiety feels like

• How anxiety shows up in the body

• Whether their experiences are “normal”

• What to do next

Common Physical Symptoms of Anxiety

When anxiety shows up in the body, it often looks like:

• Racing or pounding heartbeat

• Shallow or rapid breathing

• Muscle tension or tightness

• Upset stomach or nausea

• Trembling or shaking

• Feeling restless or keyed up

  
  

These physical sensations are real — and they’re your nervous system signaling heightened alertness. That doesn’t mean something is wrong with you; it means your body is responding to stress. Anxiety isn’t just an emotional experience, it’s physiological too.

Common Emotional and Mental Symptoms

Anxiety doesn’t just feel physical; it can show up in thought patterns and emotions, such as:

• Persistent worry

• Difficulty concentrating

• Feeling “on edge”

• Irritability

• Anticipating the worst

• Feeling overwhelmed

Is It Stress or Anxiety?

Sometimes people wonder whether what they’re feeling is stress or anxiety. Stress is usually tied to a specific circumstance — a deadline, a conflict, or a life event. Anxiety can feel more persistent and may continue even when the stressor isn’t present. Both can feel uncomfortable, and both impact the same body systems — but understanding the difference can help you choose the right strategies and support.

What Recent Research Tells Us

A 2024 study in Current Psychology examined how health, cognitive, and psycho-social factors relate to anxiety symptoms in adults. Researchers found that anxiety symptoms are influenced by a combination of physical health, life stressors, and thinking patterns — emphasizing that anxiety isn’t just “in your head” but is a human experience shaped by many interacting parts of life. This research supports the idea that anxiety symptoms don’t arise from a single cause, but from the interplay of life, body, and mind. That means there isn’t one single “fix” — but there are many evidence-based strategies that help.

Practical Ways to Understand and Support Anxiety Symptoms

Here are supportive steps to help people regulate anxiety symptoms without minimizing how real they feel:

1. Notice Your Body First

Anxiety often shows up physically before you even recognize it mentally. Try gently noticing:

• Where tension collects

• How your breath feels

• Whether your shoulders are tight

2. Use Slow, Intentional Breathing

Slowing your breath signals your nervous system that you’re safe, helping reduce the fight-or-flight response many people feel with anxiety.

Try a simple pattern:Inhale for 4 seconds → Exhale for 6 seconds → Repeat 5 times.

3. Track Thoughts Without Judgment

Instead of asking “Why do I feel this way?” try “What thoughts are here right now?”This shifts from struggling with the feeling to understanding it, which helps reduce emotional overload.

4. Connect With Supportive People

Talking to a trusted friend or therapist can help clarify what’s happening inside and reduce the sense of isolation that often comes with anxiety.

5. Understand When to Get Professional Help

It may be time to consider professional support if anxiety:

• Interferes with daily life

• Makes it hard to sleep

• Impacts relationships or work

• Feels overwhelming or out of your control

  
  

Working with a therapist doesn’t mean you’re broken — it means you’re building tools to better understand and regulate your nervous system, especially during prolonged stress. Anxiety isn’t a character flaw — it’s a response built into the nervous system that served humans for thousands of years. Modern life, uncertainty, and constant demand on attention can keep that system activated longer than it was ever meant to be.

If any of this resonates with you, you don’t have to navigate it alone. Working with a therapist can help you better understand your anxiety symptoms and learn ways to support your nervous system. If you’re in Richmond, Virginia and would like to explore therapy, you’re welcome to reach out when it feels right for you.