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Anxiety symptoms: physical, emotional and when to see someone

ALIVIA Team · Updated October 8, 2026

Anxiety is not just feeling nervous: it can show up in your body, your thoughts and your behaviour. Knowing the signs helps you recognise it, but this list is informational and cannot diagnose anything. Only a health professional can assess you.

Physical symptoms

• A racing heart or palpitations.

• Shortness of breath or a tight chest.

• Muscle tension, jaw clenching, neck and back pain.

• Trembling, sweating, cold hands.

• Stomach upset, nausea or frequent trips to the bathroom.

• Dizziness, tiredness and trouble sleeping.

Emotional and mental symptoms

• Constant worry that is hard to switch off.

• A sense that something bad is about to happen.

• Irritability or restlessness.

• Trouble concentrating or a "blank" mind.

• Thoughts that go around and around, especially at night.

Changes in behaviour

• Avoiding places, people or tasks that make you nervous.

• Putting off decisions or needing lots of reassurance.

• Checking things again and again.

Normal worry or something more?

Feeling anxious before an exam or interview is normal. It is worth talking to someone when anxiety is intense, lasts for weeks, appears without a clear cause or gets in the way of your life. Physical symptoms can have other causes: if they are new or severe, especially chest pain, see a doctor first.

What you can do today

Slow breathing, movement, better sleep and writing down how you feel can ease the intensity. If you feel you can't go on or you are thinking about harming yourself, don't wait: contact your local emergency number right away, go to the nearest emergency room, or find a helpline for your country at findahelpline.com.

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