What is anxiety, and
when should you get help?

Anxiety is a normal emotion everyone feels. The question is how long and how strongly it disrupts your daily life. This is a short guide to the signs, how to check yourself, and when a professional can help.

Common signs of anxiety

Anxiety shows up in the body as well as the mind. Here are the typical signs.

• Body — racing heart, tightness, dizziness, tingling, muscle tension, sleep problems
• Mind — nonstop worry, restlessness, being easily on edge, expecting the worst
• Behavior — feeling unable to sit still, trouble concentrating, avoiding certain situations

Normal anxiety vs. an anxiety disorder

Feeling tense before an exam or shaky before a presentation is normal anxiety — it fades once the situation passes. But if worry lasts two weeks or more without a clear reason, and it disrupts your sleep, focus, relationships, or work, it is worth looking at. The standard tool professionals use for this is GAD-7.

Small habits that help

• Sleep & caffeine — too little sleep and too much coffee amplify anxiety. Start by cutting afternoon caffeine.
• Breathing — a few minutes of slow breathing (inhale 4 seconds, exhale 6) calms the body.
• Movement — a short walk or stretch releases tension.
• Writing — putting worries on paper quiets the spin in your head.

Signs you should get professional help

If any of these apply, it is worth talking with a mental-health professional rather than pushing through alone.

• Worry lasts two weeks or more and disrupts daily life
• Repeated physical symptoms like a racing heart or panic
• Trouble falling asleep or frequent waking
• You keep avoiding situations because of anxiety

This article and the check are for wellness reference only and are not a medical diagnosis. Diagnosis and treatment must come from a qualified professional. Reference: Spitzer RL, et al. GAD-7, Arch Intern Med, 2006.