Do you often feel tension that just won’t go away?
Does your heart race in situations that seem ordinary to other people?
Do even small difficulties trigger a feeling of unease or panic?
These may be symptoms of anxiety. In this article you will find out what anxiety is, how to recognise it, what its typical symptoms are in the body and mind, and when it is worth seeking support.
What is anxiety and why does it appear?
Anxiety is the body’s natural response to danger, because it prepares the body to defend itself (the fight-or-flight state). However, when anxiety becomes chronic – meaning it shows up in everyday situations or makes life difficult – it may point to anxiety disorders.
The most common symptoms of anxiety in the body and emotions
Physical symptoms
- a racing heart
- muscle tension
- trembling hands
- sleep problems, insomnia
- shortness of breath, tightness in the chest
Psychological symptoms
- a feeling of excessive unease
- difficulty concentrating
- expecting the worst-case scenario
- a sense of being overwhelmed
Behavioural symptoms
- avoiding situations that trigger anxiety
- excessive checking and control
- seeking reassurance from others
How to tell anxiety apart from stress or neurosis?
Not every kind of unease means an anxiety disorder. It is worth paying attention to:
- Frequency: check whether the anxiety appears almost every day, or only in certain situations from time to time.
- Intensity: how strong is this emotion – does it make it hard to function in relationships or at work?
- Duration: do the symptoms that come with the anxiety last for weeks or months?
- Response to relaxation: does rest bring relief or not?
If your answers to the questions above point to high frequency, high intensity, a long duration and no welcome response to relaxation, this may be a sign that your anxiety needs therapeutic support.
The inner critic and heightened anxiety
Anxiety is often kept alive in us by the voice of the inner critic:
I won’t cope.
I shouldn’t be doing this.
Others will do it better.
Although the critic may seem hostile, its original function is to protect you from rejection and mistakes. The problem is that constant self-criticism keeps you in survival mode and intensifies the symptoms of anxiety.
How to cope with anxiety step by step
- Notice your symptoms – write down the situations in which anxiety appears.
- Separate the critic from yourself – the voice in your head does not define your worth.
- Regulating the body – calm breathing, relaxation exercises, connecting with your body.
- Self-empathy – instead of “I can’t cope”, say: “That was hard. I can try a different way.”
- Therapeutic support – you don’t have to cope alone. Professional help is effective and safe.
Symptoms of anxiety are a signal that your body is in a state of constant tension. Don’t ignore them – understanding the mechanisms, working with your inner critic and self-empathy help lower tension and regain a sense of safety.
Remember: anxiety does not define you or your worth. It is a signal that it is worth taking care of yourself and seeking support.