What are 5 common symptoms of anxiety?

A person experiencing anxiety/ panic attack

Anxiety can sneak up on you when you least expect it. One moment you’re fine, and the next, you feel like you’re spiralling out of control. I’ve seen it happen time and time again—not just in my clients, but in my own life. I remember a few years ago, I had just dropped my child off at school, and suddenly, a wave of panic hit me out of nowhere. My chest tightened, my thoughts raced, and for a moment, I was convinced something terrible was about to happen. That’s the thing about anxiety—it doesn’t knock politely before it barges in.

If you’ve ever found yourself in a similar situation, feeling overwhelmed by stress or panic, you’re not alone. Whether you’re a parent struggling to juggle work, kids, and life, or a teenager feeling the pressure from school or social situations, anxiety can show up in many forms. But recognising the symptoms is the first step to managing anxiety effectively. Let’s dive into five common signs of anxiety, so you can better understand and manage what’s happening when those feelings arise.

5 Common Symptoms of Anxiety:

Anxiety can manifest differently for everyone, but there are some telltale signs that many people experience. Whether you're a parent juggling daily stress or a teenager dealing with school pressure, recognising these symptoms is key to managing anxiety before it takes control.

1. Constant Worrying

Have you ever found yourself stuck in a loop of "what ifs"? That overwhelming sense of worry that lingers, even when nothing seems wrong, is a classic sign of anxiety. For parents, this can look like constantly worrying about your child’s safety or future. Teenagers, on the other hand, might worry about upcoming exams, friendships, or family issues. If you're spending more time thinking about worst-case scenarios than living in the moment, this may be a sign of anxiety.

Example: I remember when my child first started kindergarten, I couldn’t stop worrying if he would be fine or adjust well. Every quiet moment turned into a spiral of thoughts about what could go wrong.

2. Physical Symptoms: Tight Chest, Rapid Heartbeat

Anxiety isn’t just mental; it can physically affect your body too. One of the most common symptoms is a tightness in your chest or a racing heart. This can happen out of nowhere, making you feel like you're on the verge of a panic attack.

Example: I had a client, a teenager, who would often describe feeling like they were about to faint whenever they had to present in class. Their heart would race, and they couldn’t catch their breath—classic anxiety symptoms.

3. Irritability and Restlessness

Ever notice how you feel edgy or easily frustrated when you're anxious? That’s your body on high alert. Anxiety makes it hard to relax, so you’re constantly feeling on edge or agitated. For parents, this might show up as snapping at your children over small things, while teenagers might feel like they can’t sit still or concentrate on homework.

Example: A parent I worked with shared how, during particularly stressful periods, they would get irritated with their kids for the smallest things, only to realise later it was their own anxiety spilling over.

4. Sleep Disturbances

Anxiety often creeps into your sleep, leaving you tossing and turning, unable to switch off. This could mean trouble falling asleep or waking up in the middle of the night with your mind racing. For both parents and teenagers, sleep is crucial, and anxiety can severely disrupt it.

Example: When my workload piled up, I’d lie in bed thinking about all the things I needed to get done the next day. No matter how exhausted I was, my brain wouldn’t let me rest.

5. Avoidance of Situations

One of the most subtle symptoms of anxiety is avoidance. Whether it's avoiding social situations, skipping school, or putting off important tasks, anxiety often convinces us that avoiding the problem will make the discomfort go away. However, the longer we avoid, the more the anxiety grows.

Example: I once worked with a teenager who started missing school because of anxiety. What began as occasional absences turned into full-blown avoidance because facing school became too overwhelming for them.

Managing Anxiety: What’s Next?

If any of these symptoms sound familiar, you're already one step closer to understanding your anxiety. Recognising the signs is key to managing your emotions. Whether it's through breathing exercises, mindfulness, or seeking support from a therapist, there are many strategies to help regain control.

Remember, you don’t have to navigate anxiety alone. Whether you’re a parent trying to manage stress or a teenager dealing with pressure, help is available. Start by understanding your anxiety symptoms, and from there, you can take action to reduce their impact on your life.

Have a look here at my FREE “5 minute Anxiety Relief Toolkit” for some techniques on managing anxiety.