You might notice your heart racing for no clear reason, or find it hard to slow your thoughts down. These anxiety symptoms can show up in ways that feel confusing, especially when they’re not tied to a specific situation.

Everyone feels stress at times, but ongoing signs of anxiety can feel different. When worry sticks around, affects your focus, or changes how you move through your day, it may be more than temporary stress.

This guide explains some common symptoms of anxiety, what may be causing them, and when it may help to talk to a professional.

What is anxiety?

Anxiety is your body’s response as it anticipates impending danger, catastrophe, or misfortune. The body often responds to this threat by tensing muscles, breathing faster, or experiencing a rapid heartbeat.¹

An anxiety disorder develops when that response doesn’t settle down. Worry may feel constant, difficult to control, or out of proportion to what’s happening. It can affect your sleep, focus, and daily routines.

One of the most common anxiety disorders is generalized anxiety disorder (GAD). This involves ongoing, excessive, and uncontrollable worry about various areas of life, even when there isn’t a clear reason, for at least six months.² For people with GAD, symptoms can fluctuate over time and even worsen during stressful experiences or events.

Common signs and symptoms of anxiety

People experience anxiety symptoms in different ways. You may notice changes in your body, your thoughts, or your daily habits. The signs of anxiety often show up across more than one area at the same time.

Physical symptoms

Anxiety may show up physically before you fully recognize it. These symptoms of anxiety can feel sudden or ongoing.

You might experience:

• A racing or rapid heartbeat
• Shortness of breath
• Muscle tension
• Stomach discomfort or nausea
• Headaches
• Fatigue
• Trouble sleeping
• Sweating or trembling

These symptoms can resemble other health concerns, making them harder to identify at first.

Emotional and mental symptoms

Anxiety can affect how you think and feel throughout the day. These signs of anxiety can make it harder to relax or concentrate.

You may notice:

• Ongoing worry that feels hard to control
• Feeling tense or on edge
• Irritability
• Racing or repetitive thoughts
• A sense that something is wrong
• Difficulty focusing

These patterns may come and go or be present most of the time.

Behavioral symptoms

As you experience anxiety symptoms over time, they can start to influence your behavior. You may begin to adjust your routines to avoid discomfort.

You might:

• Avoid certain situations or people
• Put off tasks or responsibilities
• Withdraw from social activities
• Feel restless
• Seek reassurance more often

These changes can happen gradually and become more noticeable with time.

What causes anxiety?

The cause or causes of anxiety can’t be pinpointed to one factor or event. An anxiety disorder can usually develop from a combination of influences.

These influences may include:

• Genetics and family history
• Brain chemistry
• Life experiences, including trauma
• Ongoing stress
• Medical conditions
• Substance use

These factors can interact in different ways, and each person’s experience with anxiety is different.

Is it stress or anxiety?

It can be difficult to tell the difference between stress and anxiety. Understanding how stress shows up can help you recognize what you’re experiencing and how to respond if it’s stress, anxiety, or both.

According to the American Psychological Association, stress involves changes that affect nearly every system of the body, influencing how a person feels or behaves.³ It’s usually connected to a specific situation. It may come from work demands, relationships, or life changes. Stress symptoms often improve when the situation changes.

Anxiety tends to last longer. It can continue even when there isn’t a clear cause. The signs of stress may ease, while anxiety can remain or return unexpectedly. Over time, chronic stress can increase the likelihood of developing anxiety.

When to seek help for anxiety

Some anxiety symptoms can improve with time. Others may continue or become harder to manage.

You may want to seek support if:

• Anxiety affects your work, relationships, or daily life
• Your signs of anxiety last for several months
• You have physical symptoms without a clear medical cause
• You avoid activities you used to do
• You rely on substances to cope

If you relate to any of these experiences, it may help to talk to a mental health provider.

In some cases, anxiety can overlap with other conditions, such as attention difficulties or focus challenges.⁴ You can learn more about recognizing common signs of ADHD to better understand how different symptoms may show up.

You can also explore what the best treatment for someone with anxiety is to learn more about what you’re experiencing and what support may look like through a personalized treatment plan.

Treatment options for anxiety

Treatment for anxiety focuses on helping you understand your symptoms and develop ways to manage them. Many people benefit from using more than one approach.

Therapy

Therapy is a common and effective option for anxiety. Cognitive-behavioral therapy (CBT) is widely used and focuses on identifying and changing thought patterns.

Other approaches include:

• Exposure therapy
• Acceptance and commitment therapy (ACT)
• Other methods based on your needs

Therapy can help you build skills and learn how to manage your anxiety symptoms.

Medication

Some people can benefit from medication for their anxiety. A psychiatric provider may recommend medication based on your symptoms and medical history.

Common types of medications can include:

• Selective serotonin reuptake inhibitors (SSRIs)
• Serotonin-norepinephrine reuptake inhibitors (SNRIs)
• Benzodiazepines for short-term use

Medication is usually used alongside therapy. A psychiatric provider can help you decide what may work best for you and provide ongoing monitoring of the medication.

Lifestyle and self-help strategies

Daily habits can support your overall mental health and help reduce anxiety symptoms.

Helpful strategies include:

• Regular physical activity
• Consistent sleep routines
• Mindfulness practices
• Limiting caffeine and alcohol intake
• Stress management techniques

These types of strategies can support your progress, but they work best when combined with professional care.

Get help for anxiety at Columbia Mental Health

If you’re experiencing anxiety symptoms, Columbia Mental Health offers support across the Washington, D.C. metro area, Virginia, and Maryland. Our team works with adults experiencing a wide range of signs of anxiety and anxiety disorders, including generalized anxiety disorder.

Your care may include therapy, medication for anxiety, or a combination of both. Your provider will work with you to build a plan that fits your needs and goals.

Mental health counseling shouldn’t be stressful or feel like another worry. It’s a space where you can talk openly, ask questions, and get support that’s tailored to you. Columbia Mental Health is here to help you better understand what you’re experiencing and take steps toward caring for your mental health.

If you’re ready to take the next step in your mental health journey, please click here to schedule an appointment. For existing clients, please click here and find your office location to contact your office directly.

Sources:

1. American Psychological Association. Anxiety. Accessed April 2026.
2. NIH – National Institute of Mental Health. Generalized Anxiety Disorder: What You Need to Know. Accessed April 2026.
3. American Psychological Association. Stress. Accessed April 2026.
4. Children and Adults with ADHD (CHADD). When ADHD and Anxiety Coexist. Accessed April 2026.