What is Anxiety?

Anxiety is your body’s natural alarm system. It kicks in when something feels uncertain or threatening—like before a presentation, during a tough conversation, or when life feels overwhelming. That rush of worry or tension is designed to help you stay alert and respond.

In small doses, it’s completely normal and even useful. But when the alarm stays on too long, triggers without clear reason, or starts making daily life harder, it can feel exhausting.

What Does Anxiety Feel Like?

Everyone experiences it differently, but many people notice some of these:

Physical signs

Racing or pounding heart
Tight chest or shortness of breath
Sweaty palms, trembling, or shaky feeling
Upset stomach, nausea, or “butterflies”
Tense muscles, headaches, or unusual fatigue

Mental and emotional signs

Excessive worry that’s hard to switch off
Racing or repetitive thoughts
Feeling on edge, restless, irritable, or overwhelmed
Difficulty concentrating or mind going “blank”
Sense of dread or something bad about to happen

Behavioral signs

Avoiding situations that trigger discomfort
Trouble falling or staying asleep
Needing extra reassurance
Procrastinating or checking things repeatedly

If several of these have been around most days for a couple of weeks, it might be more than everyday stress.

Am I Experiencing Anxiety—or Could It Be Something Else?

Many of these symptoms can also come from other causes (too much caffeine, lack of sleep, thyroid problems, other medical conditions). If symptoms are new, sudden, or severe, it’s wise to check with a doctor to rule out physical causes.

A quick, private way to get a clearer picture of anxiety severity: take the GAD-7 anxiety test (takes ~2 minutes). It’s a widely used, validated screening questionnaire that looks at the past two weeks. Results stay private, and you can share them with a clinician if you choose.

Common Types of Anxiety

Anxiety can show up in different ways:

Everyday worry – short-term stress about real situations (normal)
Generalized anxiety – ongoing, hard-to-control worry about many things
Social anxiety – strong discomfort in social or performance situations
Panic disorder – repeated panic attacks plus fear of more attacks
It can also overlap with depression or bipolar mood swings

Why Does Anxiety Happen?

There’s rarely just one cause—it’s usually a mix:

Genetics and family history
Brain chemistry and stress hormone responses
Past experiences (trauma, chronic stress, major life changes)
Current pressures (work, money, relationships, health worries)
Lifestyle factors (sleep, caffeine, physical activity)

Tracking mood, distress (SUDS), sleep, and energy in MoodScale often helps spot your personal triggers.

Simple Ways to Manage Anxiety Right Now

You don’t need big changes to start feeling better. Try these when tension rises:

Box breathing exercise – Try 4-4-4-4 breathing: inhale 4 seconds, hold 4, exhale 4, hold 4. Repeat a few rounds.
5-4-3-2-1 grounding – Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.
Gentle movement – A short walk, stretch, or shaking out your limbs releases built-up tension.
Write it down – Jot worries in the app notes—getting them out of your head often helps.
Reduce amplifiers – Cut evening caffeine and late-night screens when possible.

Longer-term habits that help many people:

Consistent sleep and eating routines
Regular movement you enjoy
Talking to someone you trust
Mood tracking, to better understand patterns

When to Seek Extra Support—and Where

Consider reaching out to a professional if anxiety:

Happens most days for several weeks
Stops you from doing things that matter to you
Noticeably affects sleep, work, relationships, or energy
Includes frequent panic attacks
Leads to unhelpful coping habits

Effective options include therapy (CBT is well-studied), lifestyle changes, or medication—many people use a combination that works for them.

You're not alone, and things can feel more manageable with the right support.