Do I Have Anxiety? Understanding Symptoms & Next Steps

Anxiety is a natural part of being human. It’s our brain’s way of preparing us for challenges. But when anxiety starts interfering with daily life, relationships, or our health, it might be time to take a closer look.

If you have ever asked yourself, “Is this normal stress or something more?” – this guide is for you.  Take the quiz at the end to see if what you are experiencing is anxiety.

Common Signs of Anxiety

Anxiety can look different for everyone, but here are some of the most common signs:

Physical Symptoms:

·       Racing heart or palpitations

·       Muscle tension or tightness

·       Fatigue or insomnia

·       Shortness of breath or shallow breathing

·       Upset stomach, nausea, or digestive issues

·       Headaches or dizziness

Emotional and Mental Symptoms:

·       Excessive worry, even about small things

·       Feeling on edge or restless

·       Trouble concentrating or focusing

·       Irritability or quick to frustration

·       Fear of losing control or something bad happening

Behavioral Symptoms:

·       Avoiding situations or people that trigger worry

·       Procrastination due to overwhelm

·       Reasurance-seeking or overanalyzing

·       Difficulty making decisions

When to Seek Professional Help

While everyone experiences anxiety from time to time, it may be time to seek support if:

·       Your anxiety interferes with work, school, or relationships

·       You feel anxious most days of the week for several months or more

·       You experience panic attacks

·       You’re avoiding activities or responsibilities due to anxiety

·       You feel like anxiety is taking over your life

·       You’re using substances, food, or other coping mechanisms to manage stress

A therapist can help you identify the root of your anxiety, develop coping skills, and learn techniques to manage symptoms effectively.

Ways to Lessen Anxiety

Grounding Techniques for Immediate Relief

If you’re feeling overwhelmed by anxiety, these grounding exercises can help bring you back to the present moment:  

• 5-4-3-2-1 Grounding Method

  • 5 things you can see

  • 4 things you can touch

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste

• Deep Belly Breathing

  • Inhale through your nose for 4 seconds, hold for 4, exhale through your mouth for 6 seconds. Repeat several times.

• Cold Water Splash or Ice Trick

  • Run cold water over your hands/face or hold an ice cube—this helps shift your nervous system out of “fight or flight.”

    
    

Journaling Prompts to Explore Your Anxiety

Writing can help you organize your thoughts and create space between you and your worries. Try one of these prompts:

• What am I feeling right now?

• What’s the worst that could happen? What’s the most likely outcome?

• Have I felt this way before, how did I get through it?

• What is one small think I can control today?

Could It Be Anxiety? A Quick Self-Checklist

Check all that apply:

☐ I often feel nervous, restless, or tense

☐ I overthink situations and imagine the worst-case scenario

☐ I avoid certain people, tasks, or places due to fear or worry

☐ I have trouble sleeping or staying asleep

☐ I struggle to “turn off” my thoughts at night

☐ I feel irritable or easily overwhelmed

☐ I’ve had physical symptoms (nausea, chest tightness, etc.) without a clear cause

☐ I often feel like something bad is going to happen

☐ I’ve stopped doing things I used to enjoy because of worry or fear

☐ My stress or worry feels out of proportion to the situation

If you checked 4 or more, it may be worth exploring further with a mental health professional. Anxiety is highly treatable, and you don’t have to navigate it alone.

Final Thoughts

Anxiety doesn’t mean you are broken. It means your nervous system is working overtime and it needs your attention. With awareness, tools and support you can feel more grounded and at peace.

If you think anxiety may be impacting your life, reaching out to a professional can be a powerful first step toward healing. You don’t have to wait until it gets worse.

If you live in Mississippi, I would be happy to offer help in guiding you towards greater understanding and new ways to cope. Reach out to schedule a session, in person or teletherapy, liza@lizayoungcounselig.com.

~ Liza Young, LPC-S, CPCS