2. Avoiding Activities out of Fear Skipping a networking event at work or repeatedly canceling plans because of fear can signal that anxiety is interfering with your life, says Dawn Potter, PsyD , a clinical psychologist at Cleveland Clinic in Ohio, where she specializes in treating depression, anxiety, and obsessive-compulsive disorder in adults. “There’s a big difference between saying, ‘I’ve had a busy week, and I just feel like staying in on Friday night’ and ‘I can’t cope with going out because it’s going to be too scary for me,’” Dr. Potter says. The reason for avoiding something matters. With social anxiety disorder , you may fear being judged or embarrassed around others.e60dc2a1-f33c-4a05-9b50-8e3e8e59762976605587-2f1f-45b4-b43e-a81f3ac2a8c9 Someone with panic disorder may avoid places where they’ve previously had a panic attack .e60dc2a1-f33c-4a05-9b50-8e3e8e597629d1ab4888-066e-44c8-a1b9-2bfeb38ff0fc Consider what, how often, and why you’re saying no to things, says Noah Clyman, LCSW-R , the director of NYC Cognitive Therapy, a private psychotherapy practice in New York City. For example, “Being nervous before a presentation is common. Turning down a promotion to avoid presentations is a reason to look more closely,” he says. Avoidance may bring relief in the moment, but it may limit your quality of life. “When fear starts shrinking your life or managing your calendar, it’s worth seeking help,” Clyman says.e60dc2a1-f33c-4a05-9b50-8e3e8e59762990406740-5b62-4a67-a921-18411d81ba49
3. Trouble Falling or Staying Asleep If you’re exhausted but find yourself wide awake worrying as soon as your head hits the pillow, tell your healthcare provider. Difficulty falling asleep, waking during the night, and struggling to get back to sleep can be symptoms of anxiety, Potter says.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292e4aeaec-f8de-4189-83cb-a40e56b02bdc Research suggests that insomnia may even be a warning sign that often precedes anxiety disorders.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290429238f-41a3-45b1-8d49-2be9e0af3edc “Anxiety and sleep problems can feed into each other — worry interferes with sleep, and poor sleep can make the next day harder to manage,” Kissen says. If you’re having trouble sleeping, keep a weeklong sleep diary to pick up on patterns. Include your approximate bedtime, how long it takes to fall asleep, nighttime awakenings, and daytime sleepiness, Kissen says. Then discuss the patterns with your doctor to see if anxiety could be the cause. Depression, medication side effects, and a sleep disorder could all be linked to disrupted sleep, which is why it’s important to discuss your symptoms with your doctor to rule out other possible causes, Kissen says.
6. Relying on Unhealthy Coping Habits Some people may try to escape feelings of anxiety through unhealthy coping habits, such as overeating, excessive shopping, and drinking too much alcohol, Potter says. These behaviors can have other causes, but pay attention to whether you’re using them to distract yourself from worry. “What we want to look at is not just what we’re worrying about but what we are doing about those worries that we have,” Potter says. Over time these habits can take a toll on your health, finances, and ability to function at work and in relationships, she says.
7. Feeling Hopeless or Trapped, or Having Thoughts of Suicide Feeling hopeless, helpless, or trapped by anxiety deserves attention, even if you aren’t having thoughts of suicide, Potter says. Any thoughts of self-harm or suicide should always prompt you to seek help.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e89cc237-fc8d-4457-83be-96a7fc3ab5fc “Sometimes people associate these thoughts with being depressed. But when a person gets so anxious that they feel trapped, these thoughts can happen,” Potter says. “Even if you’re not having really dark thoughts, it can be tough. And it’s a sign that you need support to find a way out of these problems you’re experiencing.” If you or a loved one is experiencing significant distress and needs immediate support, call or text 988 to reach the 988 Suicide & Crisis Lifeline , available 24/7. For more help and information, see these Mental Health Resources and Helplines .
1. Worry That Feels Impossible to Switch Off Ruminating about money, work, or your relationships can become so consuming that it’s difficult to concentrate on anything else, says Debra Kissen, PhD , a clinical psychologist and the founder of Light on Anxiety Treatment Centers in Chicago. “Anxiety-related worry can feel like an endless game of mental whack-a-mole. You resolve one concern, and your brain immediately produces the next ‘what if?’” Dr. Kissen says. The worry can be about ordinary things, but its persistence and impact on your life set it apart. You may feel on edge, distracted, or fatigued from the relentless worry.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b2faa321-9de1-4c9d-ab47-edcb42e48d2f These could be symptoms of generalized anxiety disorder (GAD) . For a diagnosis of GAD, excessive worries must occur most days for at least six months alongside three or more symptoms, such as difficulty concentrating, trouble with sleep, panic attacks, and having a sense of impending danger or doom.e60dc2a1-f33c-4a05-9b50-8e3e8e5976298b553723-efb9-470c-8fff-0b2525cce36d But that doesn’t mean you should wait for all of these symptoms to crop up to seek help. “A useful question is: How much of my life is anxiety getting to decide?” Kissen says. “If worry is making life difficult now, reach out now.”
5. Persistent Digestive Symptoms, Headaches, or Muscle Tension Anxiety can manifest in physical symptoms. Some people experience nausea, sweating, headaches, even muscle tension.e60dc2a1-f33c-4a05-9b50-8e3e8e597629cde98f15-2b3c-441d-9849-1337c0423561e60dc2a1-f33c-4a05-9b50-8e3e8e5976298c8686a3-b096-48c7-929d-23221b6cacdf Sometimes anxiety can trigger digestive symptoms, such as stomachaches, diarrhea, constipation or a suppressed appetite, Potter says. “People will commonly complain of unexplained aches and pains that can happen a lot with GAD. Due to feeling tense all the time, people might also have neck and back pain, or symptoms that may not be explained by a medical condition,” she says. Flag any new physical symptoms to your doctor. Don’t assume anxiety is responsible because other causes may be at play, but you can look for clues. Pay attention to when symptoms happen, how long they last, and what was happening beforehand. “Do they appear before meetings? After caffeine? During nighttime worry?” Kissen says.
Lying awake running through tomorrow’s problems, routinely turning down opportunities because you’re worried about what might happen, or feeling your heart race without warning — anxiety can affect far more than your thoughts. When symptoms start interrupting your sleep, relationships, or everyday responsibilities, it’s time to talk to a healthcare professional.e60dc2a1-f33c-4a05-9b50-8e3e8e59762921950220-28fe-4ac7-99ad-fdbcc6dc54e4 Occasional anxiety is a normal part of life. But anxiety disorders involve feelings of fear, worry, or nervousness that are persistent and hard to control. They can also trigger physical symptoms, such as nausea, headaches, shakiness, and shortness of breath.e60dc2a1-f33c-4a05-9b50-8e3e8e597629806e31b0-6d0f-45f1-98d4-dae33afc834ce60dc2a1-f33c-4a05-9b50-8e3e8e59762932c2fe68-4d0b-4d17-8f5e-48d926c2de91 You don’t have to wait until you’re struggling to get through the day to seek help. Here are seven symptoms worth discussing with your doctor or a mental health professional — and when to seek immediate help.
4. Sudden Panic Attacks While panic attacks are the hallmark symptom of panic disorder, they can also occur with other anxiety disorders and phobias.e60dc2a1-f33c-4a05-9b50-8e3e8e5976297d5e00b9-b558-4a80-9ce5-18ab46f807b8 A panic attack can feel like a pounding heart, trouble breathing, sweating, dizziness, or chest discomfort. Some people mistake a panic attack for a heart attack, Potter says. They’re triggered by a wave of fear even if there is no clear danger present.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fb573c20-1c15-4753-836f-8dd986daacaa Panic attacks don’t have to look like overt hyperventilating, Kissen says. “Someone may also feel detached from their body or as though their surroundings are unreal. They may appear composed while experiencing intense internal distress,” she says.e60dc2a1-f33c-4a05-9b50-8e3e8e597629fb83582c-8ba5-4335-989d-99fa17f47062 And one panic attack doesn’t automatically mean you have panic disorder. A diagnosis involves recurring, unexpected attacks, with at least one followed by a month or more of worrying about having more panic attacks, fear about what they mean, or changing your routine to avoid them.e60dc2a1-f33c-4a05-9b50-8e3e8e59762906797e94-788f-44ad-9811-a6394c9b118c New or severe chest pain, fainting, or difficulty breathing requires urgent medical assessment rather than assuming it’s a panic attack, Clyman says.
Resources We Trust Cleveland Clinic: Anxiety DisordersMayo Clinic: Anxiety Disorders Symptoms and CausesNational Institute of Mental Health: Generalized Anxiety Disorder: What You Need to KnowAmerican Psychiatric Association: What Are Anxiety Disorders?Anxiety and Depression Association of America: Tips and Strategies to Manage Anxiety and Stress

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