Is It Anxiety? Common Signs and When to Get Help

Everyone feels anxious sometimes. A big presentation, a hard conversation, or a sick child can all set off worry. But for many people, anxiety doesn’t fade when the stressful moment passes. It hums in the background, shaping how they sleep, work, and relate to others.

Anxiety is also easy to miss, because it doesn’t always look like panic. Here are some common signs, a few things you can try, and how to know when it’s time to get support.

Common signs of anxiety

In your mind

• Constant worry, or worry that jumps from one topic to the next
• Racing thoughts, especially at night
• Expecting the worst or imagining “what if” scenarios
• Trouble concentrating or making decisions

In your body

• Tight muscles, headaches, or jaw clenching
• A racing heart, shortness of breath, or an upset stomach
• Trouble falling or staying asleep
• Feeling tired all the time, even after rest

In your behavior

• Avoiding people, places, or tasks that feel stressful
• Perfectionism, over-preparing, or procrastinating
• Seeking reassurance again and again
• Irritability or snapping at loved ones

Physical symptoms can have other causes too, so it’s a good idea to check in with your doctor if you’re experiencing them.

Things you can try today

• Slow your breathing. Try breathing in for a count of four and out for a count of six. A longer exhale helps signal your body that it’s safe.
• Ground yourself. Name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.
• Move your body. A short walk can help burn off stress energy.
• Schedule “worry time.” Set aside 15 minutes a day to write down worries, and gently postpone them the rest of the day.
• Notice caffeine and sleep. Both can make anxiety noticeably better or worse.

When to talk to a therapist

It may be time to reach out if anxiety:

• Has been around most days for several weeks or longer
• Is getting in the way of work, school, sleep, or relationships
• Leads you to avoid things that matter to you
• Shows up as panic attacks

Anxiety is one of the most treatable mental health concerns. Approaches like Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness can help you understand your patterns and build tools that work.

Anxiety therapy in Spanish Fork and Orem

You don’t have to wait until anxiety feels unmanageable. Learn more about our anxiety therapy, or call or text us at 801-515-2282. We see clients in Spanish Fork, in Orem, and online.