What Are the Symptoms of Anxiety?

Understanding Anxiety, Stress, Worry, and When It Feels Like Something More Serious

If you’re searching for this article, you might be feeling overwhelmed, tense, or afraid — and you’re not alone.

Maybe your heart is racing. Your chest feels tight. You’re short of breath or dizzy. You might be wondering: Am I having a panic attack? Or could this be a heart attack?

In moments like this, it’s hard to think clearly. That’s why this article is written in simple, calm language. As a psychologist trained in positive psychology, I want to help you understand what anxiety feels like, how to tell the difference between anxiety and a medical emergency, and what you can do to begin calming your body and mind.

What Is Anxiety?

Anxiety is a natural response to perceived danger, uncertainty, or threat. It’s part of your body’s “fight-or-flight” system, designed to keep you safe. But when anxiety is constant, excessive, or triggered too easily — even when you’re not in real danger — it can become overwhelming and interfere with daily life.

Anxiety is emotional, but it shows up physically, mentally, and behaviorally. It can cause your body to react in ways that feel alarming, even if they’re not dangerous.

The Most Common Physical Symptoms of Anxiety

Anxiety often mimics physical illness — which is why it can feel so scary.

You may notice:

• A racing or pounding heart

• Tightness in the chest

• Shallow or rapid breathing

• Dizziness or lightheadedness

• Feeling faint or unsteady

• Tingling in the hands, feet, or face

• Cold sweats

• Nausea or stomach upset

• Muscle tension, jaw clenching, or tremors

• Fatigue or restlessness

• Hot flashes or chills

All of these symptoms are caused by your body’s alarm system being switched “on.” Adrenaline is released. Your muscles tense. Your blood flow shifts to help you escape or fight. But if there’s no actual threat, this physical response can feel confusing — and frightening.

Mental and Emotional Symptoms of Anxiety

Anxiety also affects how you think and feel.

You might experience:

• Racing thoughts or constant worrying

• Feeling “on edge” or unable to relax

• A sense of impending doom or fear that something bad is about to happen

• Difficulty concentrating or focusing

• Feeling disconnected from your body (like you’re watching yourself from the outside)

• Trouble sleeping or waking up too early

• Irritability or agitation

Emotionally, anxiety can feel like being trapped in your own thoughts. You may play out worst-case scenarios or become hyperaware of physical sensations, fearing they signal something serious.

What Does a Panic Attack Feel Like?

A panic attack is a sudden, intense surge of fear or discomfort. It usually peaks within 10 minutes and can happen without warning. During a panic attack, many people feel like they are dying or losing control.

The symptoms may include:

• Heart palpitations or chest pain

• Shortness of breath or a choking sensation

• Dizziness or nausea

• Sweating or chills

• Numbness or tingling

• Feeling detached from reality (called derealization)

• Fear of going crazy, passing out, or dying

Because panic attacks can feel so extreme, it’s not uncommon for people to go to the emergency room believing they’re having a heart attack — especially the first time it happens.

Panic Attack or Heart Attack? How to Tell the Difference

This is one of the most common concerns people have. And it’s an important one. If you’re unsure, it’s always safest to get medical attention.

But here are some general differences that can help guide you:

Again: If there is any doubt, seek medical care. It’s not overreacting to get checked out. But if doctors rule out heart problems, that’s your sign that anxiety is likely the cause — and that it’s time to seek help and tools for managing it.

Understanding Stress, Worry, and Fear

These words are often used interchangeably, but they each describe a different piece of the anxiety puzzle.

Stress

Stress is the body’s response to pressure or demand. You might feel stressed before a big presentation, a job interview, or a major life change. Stress can be helpful in small doses, giving you energy and focus. But when it’s constant, it can wear down your body and mind — leading to chronic anxiety.

Worry

Worry happens in the mind. It’s the mental habit of thinking about “what ifs.” Worry is often about the future — imagining what could go wrong. While occasional worry is normal, chronic worry can lead to insomnia, headaches, and ongoing muscle tension.

Fear

Fear is an emotional response to a real or perceived immediate threat. It’s what you feel when you hear a loud noise in the dark or when you think you’ve lost your child in a store. Fear is sharp, intense, and rooted in the present moment. Anxiety, on the other hand, is often fear of something that might happen.

All three — stress, worry, and fear — are natural. But when they take over your thoughts, interrupt your sleep, or hijack your ability to function, they may point to an anxiety disorder.

When to Seek Help

If your anxiety is…

• Affecting your ability to work, drive, or be in public

• Disrupting your relationships

• Causing you to avoid situations or people

• Interfering with your sleep, appetite, or ability to concentrate

• Leading to panic attacks or emergency room visits

• Making you feel hopeless or overwhelmed

…it’s time to reach out. You don’t have to manage this alone.

Therapists trained in anxiety treatment can help you understand what’s happening in your brain and body — and teach you ways to reset your system. From cognitive-behavioral therapy to breathing techniques, cranial electrotherapy stimulation (CES), and phototherapy patches, there are effective, drug-free ways to feel better again.

What Anxiety Feels Like in the Body

If you’ve never had anxiety before, or you didn’t realize it could cause physical symptoms, this can be the most alarming part. You may feel like your body is failing you — and that makes you even more anxious.

But remember: your body is not broken. It’s responding to a false alarm — one that can be reset.

Here’s what’s happening inside:

• Your brain’s amygdala (the alarm center) gets activated

• It sends messages to the hypothalamus to release stress hormones

• Your body shifts resources away from digestion and rest

• Your heart beats faster to prepare for action

• Your muscles tense up, your pupils dilate, your breath quickens

This is all natural. The problem isn’t the system — it’s that it’s stuck in the “on” position. Learning how to turn that system off, or at least turn the volume down, is a huge step forward.

What Helps Calm Anxiety

In the moment of anxiety, thinking your way out isn’t always effective. That’s because anxiety is not just a mental state — it’s a physical one. To calm it, you often need to start with the body.

Here are some body-to-brain strategies that can help:

• Slow, intentional breathing (try 4-4-6: inhale for 4, hold for 4, exhale for 6)

• Tapping or EFT (stimulates calming acupressure points)

• Grounding techniques (focus on what you see, hear, and feel in the moment)

• Vagus nerve stimulation (gentle devices like CES CalmBox, humming, or singing)

• Movement (even walking helps discharge adrenaline)

• Phototherapy patches like Aeon or X39 (shown to calm the nervous system and support cellular repair)

Over time, these practices can retrain your nervous system to respond differently — with less panic, less fear, and more resilience.

Final Thoughts: You’re Not Broken — Your Body Is Just Trying to Protect You

If you’re reading this and feeling anxious, know this: what you’re feeling is real, but it’s not dangerous. Your body is doing what it was designed to do — it’s just reacting to a false alarm.

With education, support, and the right tools, you can calm your system, clear your mind, and begin to feel like yourself again. Anxiety doesn’t have to control your life. You can learn to navigate it, soften it, and even grow stronger because of it.

Take a deep breath. You’re not alone — and you’re going to be okay.