Signs of Anxiety: When Worry Becomes an Anxiety Disorder

Common signs of anxiety include constant worry that is hard to control, restlessness, irritability, poor concentration, muscle tension, and trouble sleeping. Everyone feels anxious sometimes, but when worry is present most days, lasts for months, and gets in the way of work, study, or relationships, it may be an anxiety disorder that responds well to treatment.

Normal worry or an anxiety disorder?

Anxiety is a normal response to stress, such as before an exam, a job interview, or a difficult shift. Mayo Clinic explains that this kind of anxiety is usually short-lived and fades once the situation is resolved.

With generalized anxiety disorder (GAD), the worry is extreme, ongoing, and difficult to control. It may focus on many everyday things, such as health, money, family, or work, and it can appear even when nothing is wrong.

Emotional and mental signs of anxiety

• Worrying most of the time about many different things
• Finding it hard to control or stop the worry
• Feeling restless, on edge, or keyed up
• Irritability
• Trouble concentrating, or your mind going blank
• Planning for the worst, and finding uncertainty very hard
• Low mood

Physical symptoms of anxiety

• Muscle tension, aches, or headaches
• A racing or pounding heart (palpitations)
• Sweating, trembling, or twitching
• Feeling light-headed, dizzy, or short of breath
• Stomach aches, nausea, or other stomach problems
• Tiredness and trouble falling or staying asleep
• Needing to pass urine more often

Anxiety can also come as sudden waves of intense fear with a pounding heart and breathlessness. These are panic attacks, which we explain in panic attack symptoms and what to do. Because some physical symptoms can also come from medical conditions, a doctor may examine you to rule out other causes.

When anxiety may be GAD

The U.S. National Institute of Mental Health (NIMH) describes GAD as difficulty controlling worry on most days for at least 6 months, together with at least three symptoms such as restlessness, tiredness, poor concentration, irritability, muscle tension, or sleep problems. Only a qualified professional can make a diagnosis.

Anxiety disorders are common and are not a sign of weakness. Stressful environments, past traumatic events, and family history can all raise the risk, and anxiety often occurs alongside depression.

How to cope with anxiety: practical steps

1. Talk to someone you trust. Saying your worries out loud to a friend, family member, or colleague can ease their weight.
2. Practise slow breathing. Breathe in gently through your nose, then out slowly through your mouth, for a few minutes. Yoga, pilates, mindfulness, and relaxation exercises can also help.
3. Move your body. The HSE suggests at least 2.5 hours a week of activity that raises your heart rate, such as brisk walking, swimming, or cycling.
4. Protect your sleep. Keep regular sleep times where you can, including on rotating shifts.
5. Cut down on caffeine and alcohol. Both can make anxiety worse; avoid using alcohol, smoking, or gambling to cope.
6. Face, rather than avoid. Gradually facing situations that make you anxious, with support, works better than avoiding them.
7. Try guided self-help. CBT-based books, online courses, and support groups can help, and many health services offer them free.

Shift work and long hours can make anxiety harder to manage. See our sleep hygiene tips and guide to managing stress for more ideas.

Treatment for anxiety

Anxiety disorders are very treatable. NIMH describes cognitive behavioural therapy (CBT) as the most studied talking therapy for GAD; it teaches new ways of thinking about and responding to worry. Medicines such as SSRI or SNRI antidepressants may also be prescribed, and some take several weeks to work. Many people do best with a combination, chosen with their doctor.

When to get help

See a doctor or mental health professional if:

• Worry or fear is present most days and is hard to control
• Anxiety is affecting your work, studies, relationships, or sleep
• You are avoiding places or people because of anxiety
• You are using alcohol or other substances to cope
• Treatment you have tried is not helping

Get urgent help if you feel unable to keep yourself safe, are having thoughts of ending your life, or are worried about someone else’s safety. Use the contacts below or your local emergency number.

Frequently asked questions

What does anxiety feel like?

Anxiety often feels like a constant sense of worry, dread, or being on edge that is hard to switch off. Many people also notice physical signs, such as a racing heart, tight muscles, an upset stomach, sweating, or poor sleep. Some describe it as their mind always planning for the worst, even when things are going well.

Can anxiety go away on its own?

Everyday anxiety usually eases once a stressful situation passes. An anxiety disorder such as GAD tends to last longer and may come and go, especially during stressful periods. Self-help can make a real difference, but if anxiety continues for weeks or affects daily life, talking therapy, medicine, or both usually work better than waiting.

How can I help someone with anxiety?

Listen calmly without judging or telling them to stop worrying. Ask what helps them, encourage small steps rather than avoidance, and gently suggest they speak to a doctor or counsellor. Offer practical help, such as finding a service or going with them to an appointment, and look after your own wellbeing too.

Related on Nurses Notes

• Panic attack symptoms: what they feel like and what to do
• How to manage stress: signs, coping tips, and when to get help
• Signs of nurse burnout and how to recover
• All mental health articles

Sources

• Generalized Anxiety Disorder: When Worry Gets Out of Control. National Institute of Mental Health, revised 2025.
• Generalised anxiety disorder (GAD): Symptoms. NHS, reviewed October 2024.
• Anxious or anxiety disorder? Here’s how to tell. Mayo Clinic, accessed October 2026.
• Generalised anxiety disorder in adults: self-help. HSE (Health Service Executive, Ireland), reviewed September 2025.
• National Mental Health Week. Quezon City Government (NCMH Crisis Hotline numbers), accessed October 2026.
• 988 Suicide & Crisis Lifeline fact sheet. SAMHSA, accessed October 2026.
• Talk to us on the phone. Samaritans, accessed October 2026.

This article is for education only and does not replace advice from your own doctor, nurse, or other qualified health professional.