It’s easy to feel stressed by the fast-paced world we live in. Trying to balance work, relationships, and personal goals can go off the rails, making us feel tense and nervous. People of all ages and walks of life feel anxious from time to time. It’s normal to feel anxious sometimes, but too much or constant worry can get in the way of your daily life and health. Knowing how to spot the signs of anxiety in ourselves and others is important for getting help and handling this difficult feeling well.
What is stress?
Anxiety is a normal reaction to stress, and it’s often caused by new situations, looming deadlines, or threats that we think are real. This is the fight-or-flight reaction, which is our body’s way of getting ready for a challenge or danger. Anxiety that doesn’t go away can be helpful sometimes, but anxiety that gets in the way of daily life may be a sign of an anxiety condition.
How to Tell If You Have Anxiety:
Symptoms in the body: Having different physical symptoms can be a sign of anxiety, such as
Heartbeat too fast
Getting sweaty
Shaking or trembling
Being unable to breathe
Tension in muscles
Feeling tired or worn out
Issues with digestion
Having headaches or migraines
Emotional Signs:
Pay attention to how you feel because worry can change your mood and behavior. Some signs could be:
Getting angry or irritable
Getting restless
Anxiety or fear Feelings of not being able to focus
Thoughts that race
Not wanting to lose control
Too much worry about daily things
Expecting the worst to happen
Changes in Behavior:
Anxiety can change the way you act and the things you do every day. Keep an eye out for:
Staying away from certain situations or actions
Having trouble going asleep or staying asleep
Any changes in your eating or hunger
Too much drinking or drug use
Biting your nails or other bad habits that make you feel stressed
Often looking for support from other people
Making too many plans or getting too ready for things
Cognitive Signs:
Anxiety can change the way you think, which can lead to
Thinking about the worst-case situation, or catastrophizing
Thinking or ruminating too much about the past
Having trouble making choices
Bad thoughts and doubts about oneself
Try to be perfect
Thoughts or fears that bother you
How to Spot Anxiety in Others:
Changes in how people act:
Watch out for changes in habits or behavior that could mean you’re feeling anxious. Such things could be:
Withdrawal from social events
Getting more irritable or sensitive
Changes in your sleep or eating habits
Having trouble focusing or making choices
Being antsy or fidgeting
Signs in the body:
Even if they aren’t always clear, some body signs may show that someone is anxious. Some of these are:
Moving or pacing around
Jerks in the jaw or tight muscles
Breathing too little or too much
Having sweat or shaking
Having trouble keeping eye contact
Clues in words:
Pay attention to what the other person is saying and how they are saying it. They might show:
Too much worry or sadness
Looking for encouragement a lot
expressing fear or a sense that bad things are about to happen
Having trouble putting thoughts or ideas into clear words
Bringing up worries or fears over and over
Performance or Productivity Changes:
Anxiety can make it harder for someone to do well at work, school, or other places in their life. Watch out for:
Less work getting done or of lower quality
Putting things off or avoiding doing them
Having trouble focusing or concentrating
Not keeping meetings or deadlines
How to Help Someone Who Has Anxiety:
Don’t judge them when you listen. Be there for them and acknowledge their feelings without downplaying or ignoring them.
Encourage self-care by suggesting things to do that will help you relax and deal with stress, like going for a walk, meditating, or spending time in nature.
Tell them you back and encourage them, and remind them that it’s okay to ask for help and that they’re not the only ones going through this.
Help them out. Get Professional Help: If their anxiety is getting in the way of their daily life or giving them a lot of stress, tell them to see a mental health professional.
Ways to deal with and control anxiety:
Being mindful means learning to stay in the present moment and watch your thoughts and feelings without judging them.
Exercises for Deep Breathing: Learn how to do deep breathing to calm your body’s stress reaction and help you relax.
Physical Activity:
Regular exercise can help lower stress and lift your mood by releasing endorphins.
Avoid Stimulants: Limit your intake of caffeine and alcohol, as they can make your nervousness worse.
Set Goals That Are Doable:
Divide big jobs into smaller ones that you can handle, and enjoy the little wins along the way.
Set up a routine: Stick to the same daily routine to give yourself order and stability, which can help ease your anxiety.
Looking for Professional Help:
If you’re having trouble dealing with your worry on your own, don’t be afraid to get help from a mental health professional. You might be told to try therapy, medication, or a mix of the two to help you understand and deal with your worry better.
Finding out how to spot the signs of anxiety in others and ourselves is the first thing that needs to be done to get help and handle this difficult feeling well. We can better understand how anxiety affects our lives and take steps to deal with it if we pay attention to physical, emotional, behavioral, and mental signs. We can deal with the problems that come with worry and find more peace of mind in many ways, such as by taking care of ourselves, getting help from friends and family, or seeing a professional.
