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Feeling anxious from time to time is a normal part of life. Many people experience anxiety before an important presentation, exam, job interview, or significant life event. In these situations, anxiety is a natural response that can help you stay alert and prepared. However, if anxiety becomes persistent, overwhelming, or begins to interfere with your daily life, it may be a sign of an anxiety disorder. Understanding what anxiety is, recognising its symptoms, and knowing when to seek support are important first steps towards managing it effectively.
In this guide, we'll explain what anxiety is, explore the different types of anxiety disorders, discuss common symptoms and causes, and outline evidence-based treatment options that can help people regain confidence and improve their wellbeing.
Anxiety is a natural emotional and physical response to situations that we perceive as threatening, uncertain, or stressful. It is part of the body's "fight, flight, or freeze" response, which prepares us to react to potential danger. When you feel anxious, your brain signals the release of stress hormones that increase your heart rate, sharpen your attention, and prepare your muscles for action. While this response can be helpful in genuinely dangerous situations, it can also occur when there is no immediate threat. In everyday life, anxiety may arise before:
Speaking in public.
Taking an exam.
Attending a job interview.
Starting a new job.
Facing financial uncertainty.
Waiting for important medical results.
Experiencing anxiety occasionally is completely normal. In fact, it can sometimes improve focus and performance. The difference is that anxiety usually passes once the stressful situation has ended. When anxious thoughts and physical symptoms become persistent, difficult to control, and begin affecting work, relationships, sleep, or daily activities, it may indicate an anxiety disorder.
An anxiety disorder is a mental health condition characterised by excessive or persistent fear, worry, or anxiety that goes beyond normal day-to-day concerns. Unlike everyday anxiety, anxiety disorders are not simply about feeling stressed from time to time. The symptoms are often more intense, last for longer periods, and can significantly interfere with daily life. People with an anxiety disorder may find it difficult to:
Concentrate at work or school.
Sleep well.
Relax.
Attend social situations.
Travel independently.
Make everyday decisions.
Enjoy activities they previously liked.
There are several recognised anxiety disorders, each with its own pattern of symptoms and experiences. Although they differ, all involve anxiety that feels difficult to manage without appropriate support. The good news is that anxiety disorders are common and treatable. Many people benefit from psychological therapies, lifestyle changes, and, in some cases, medication prescribed by a healthcare professional.
People experience anxiety in different ways. Some notice mainly physical symptoms, while others experience racing thoughts, constant worry, or changes in behaviour. Symptoms can range from mild to severe and may vary depending on the situation or type of anxiety disorder.
Common emotional symptoms include:
Excessive worrying.
Feeling constantly on edge.
Irritability.
Feeling overwhelmed.
Difficulty concentrating.
Restlessness.
Feeling that something bad is about to happen.
These feelings may persist even when there is no obvious reason to be worried.
Anxiety often affects the body as well as the mind. Common physical symptoms include:
Rapid heartbeat.
Sweating.
Trembling or shaking.
Shortness of breath.
Muscle tension.
Dizziness.
Nausea or stomach discomfort.
Headaches.
Fatigue.
Difficulty sleeping.
These physical symptoms are caused by the body's stress response and can sometimes be mistaken for other medical conditions.
Anxiety can also influence how people behave. Examples include:
Avoiding situations that trigger anxiety.
Seeking constant reassurance.
Withdrawing from social activities.
Difficulty making decisions.
Trouble completing everyday tasks.
Frequently checking for signs of danger or illness.
For some people, these behaviours provide short-term relief but may reinforce anxiety over time.
There is no single cause of anxiety. Instead, researchers believe it usually develops through a combination of biological, psychological, and environmental factors. Common factors associated with anxiety include:
A family history of anxiety disorders.
Stressful or traumatic life events.
Ongoing work or financial pressures.
Certain personality traits, such as perfectionism.
Long-term physical health conditions.
Substance or alcohol misuse.
Major life changes, such as moving home or becoming a parent.
Brain chemistry also plays a role. Neurotransmitters such as serotonin, noradrenaline, and gamma-aminobutyric acid (GABA) are involved in regulating mood and anxiety. However, anxiety cannot be explained by the level of a single chemical alone. It is a complex interaction between the brain, body, genetics, and life experiences. Because anxiety has many possible causes, treatment is often most effective when it is tailored to the individual's specific needs and circumstances.
There are several different anxiety disorders, each with its own characteristics. Although they share many similarities, understanding the differences can help people recognise their symptoms and access the most appropriate support.
Generalised Anxiety Disorder (GAD) involves persistent and excessive worry about a wide range of everyday situations, such as work, health, finances, or family life. People with GAD often find it difficult to control their worries, even when there is little reason for concern. Common symptoms include:
Constant worrying.
Feeling restless.
Muscle tension.
Difficulty sleeping.
Irritability.
Trouble concentrating.
These symptoms are usually present for several months and can significantly affect daily life.
Social anxiety disorder involves an intense fear of being judged, embarrassed, or negatively evaluated in social situations. People with social anxiety may worry about:
Speaking in meetings.
Meeting new people.
Eating in public.
Giving presentations.
Attending social events.
As a result, they may avoid situations that could trigger anxiety, which can affect work, education, and relationships. It's important not to confuse social anxiety disorder with antisocial personality disorder. Despite the similar wording, they are entirely different conditions. Social anxiety involves fear of social situations, whereas antisocial personality disorder is characterised by persistent patterns of disregarding the rights of others.
Health anxiety involves excessive worry about having or developing a serious illness. People may frequently:
Check their body for symptoms.
Search the internet for health information.
Seek repeated medical reassurance.
Misinterpret normal bodily sensations as signs of illness.
This cycle of worry can become distressing even after medical tests show no serious health problem.
Although often associated with children, separation anxiety can also affect adults. People with separation anxiety experience excessive fear or distress when separated, or anticipating separation, from someone they feel strongly attached to. They may worry about:
Loved ones coming to harm.
Being alone.
Travelling independently.
Sleeping away from home.
These fears can interfere with work, education, and everyday activities.
The following terms are also widely recognised and, although they are not official diagnoses, they can help identify certain common patterns of anxiety:
Sleep anxiety refers to persistent worry or fear related to falling asleep, staying asleep, or the consequences of not getting enough sleep. People with sleep anxiety may dread bedtime because they anticipate lying awake or worry that poor sleep will affect their health, work, or daily functioning. This cycle can become self-perpetuating. The more someone worries about sleep, the harder it may become to relax, making it even more difficult to fall asleep.
Common signs include:
Feeling anxious as bedtime approaches.
Racing thoughts at night.
Frequently checking the time.
Difficulty falling asleep despite feeling tired.
Worrying about the effects of poor sleep the next day.
Improving sleep habits, reducing stress, and addressing the underlying anxiety can often help break this cycle.
High-functioning anxiety is a term commonly used to describe people who appear successful and capable while experiencing significant anxiety internally. Someone with high-functioning anxiety may seem organised, productive, and reliable, while privately experiencing:
Constant overthinking.
Perfectionism.
Fear of making mistakes.
Difficulty relaxing.
Excessive self-criticism.
Persistent worry about performance.
Because these individuals often continue meeting their responsibilities, their anxiety may go unnoticed by others. However, the emotional impact can still be considerable.
Anticipatory anxiety is the fear or worry experienced before an event or situation takes place. Rather than responding to what is happening in the present, the mind focuses on what might happen in the future. Examples include worrying about:
Giving a presentation.
Attending a social event.
Flying.
Medical appointments.
Job interviews.
Travelling.
While some anticipation is normal, persistent worry about future events can affect sleep, concentration, and everyday wellbeing.
Financial anxiety involves persistent worry about money, debt, job security, or future financial stability. Although many people experience financial concerns occasionally, ongoing anxiety about finances can affect both mental and physical health. People experiencing financial anxiety may:
Constantly check bank accounts.
Avoid opening bills.
Lose sleep worrying about money.
Feel overwhelmed by financial decisions.
Find it difficult to concentrate at work.
Seeking practical financial advice alongside psychological support can sometimes help reduce this type of anxiety.
Somatic anxiety refers to the physical symptoms of anxiety rather than the anxious thoughts themselves. These physical sensations may include:
Increased heart rate.
Muscle tension.
Sweating.
Trembling.
Stomach discomfort.
Shortness of breath.
Dizziness.
Although these symptoms can feel alarming, they are often part of the body's natural stress response. If physical symptoms are new, severe, or persistent, it's important to seek medical advice to rule out other possible causes.
Chronic anxiety describes anxiety that persists over a long period rather than occurring only during stressful situations. People with chronic anxiety may feel worried most days, even when there is no obvious trigger. Over time, ongoing anxiety can affect sleep, work performance, relationships, and overall quality of life. The good news is that chronic anxiety can often improve with appropriate treatment and support.
Although the terms are often used interchangeably, stress and anxiety are not the same thing.
Stress | Anxiety |
Usually has a clear cause, such as work deadlines or exams. | May occur with or without an obvious trigger. |
Often improves once the stressful situation ends. | Can persist even after the trigger has passed. |
Is a response to external pressures. | Involves persistent worry, fear, or apprehension. |
May motivate short-term performance. | Can interfere with everyday functioning if persistent. |
Stress can contribute to anxiety, but not everyone experiencing stress develops an anxiety disorder. Similarly, people with anxiety may continue to experience symptoms even when life is relatively calm.
Anxiety and depression are different mental health conditions, although they frequently occur together. People with anxiety often experience excessive fear, worry, and physical tension, while depression is typically associated with persistent low mood, loss of interest in enjoyable activities, and reduced motivation.
Anxiety | Depression |
Persistent worry or fear. | Persistent sadness or emptiness. |
Feeling on edge. | Loss of motivation. |
Racing thoughts. | Feelings of hopelessness. |
Restlessness. | Low energy. |
Difficulty relaxing. | Loss of interest in usual activities. |
Some people experience mixed anxiety and depression, where symptoms of both conditions occur at the same time. A mental health professional can assess these symptoms and recommend the most appropriate treatment.
Anxiety is highly treatable, and many people experience significant improvements with the right combination of support. The most appropriate treatment depends on the type of anxiety, the severity of symptoms, and individual circumstances.
Psychological therapies are often recommended as a first-line treatment for anxiety disorders. The most appropriate approach depends on the type of anxiety, the severity of the symptoms, the person’s preferences, and the therapist’s clinical assessment. Evidence-based approaches may include:
Cognitive Behavioural Therapy (CBT): Helps people identify and change unhelpful thought patterns and behaviours that maintain anxiety. CBT is one of the main treatments recommended for conditions such as generalised anxiety disorder and social anxiety disorder.
Exposure Therapy: Often used as part of CBT for phobias, social anxiety, panic, and other anxiety-related difficulties. It involves gradually and safely approaching feared situations rather than continuing to avoid them.
Acceptance and Commitment Therapy (ACT): Helps people develop a different relationship with difficult thoughts and feelings while taking actions that reflect their personal values. Some people may find ACT helpful for managing anxiety, although the recommended treatment will depend on their individual circumstances.
Counselling: Provides a supportive space to explore emotions, relationships, and life circumstances that may be contributing to distress.
Psychodynamic Psychotherapy: Explores how past experiences, attachment patterns, emotional conflicts, and recurring relationship patterns may influence present anxiety. It may be suitable for some people, although it is not usually considered the primary evidence-based treatment for specific anxiety disorders.
Mindfulness-Based Approaches: May help some people notice anxious thoughts and physical sensations without reacting to them automatically.
Healthy lifestyle habits can complement professional treatment and help improve overall wellbeing. Many people find it helpful to:
Stay physically active.
Maintain a regular sleep routine.
Reduce caffeine if it worsens symptoms.
Limit alcohol consumption.
Practise relaxation or mindfulness techniques.
Spend time with supportive friends and family.
Make time for enjoyable activities.
These strategies are unlikely to eliminate anxiety on their own, but they can play an important role in managing symptoms.
Some people benefit from medication as part of their treatment plan, particularly when anxiety is moderate to severe or significantly affects daily life. Depending on the individual's circumstances, a healthcare professional may prescribe medications such as:
Selective serotonin reuptake inhibitors (SSRIs).
Serotonin-noradrenaline reuptake inhibitors (SNRIs).
In some situations, short-term use of other medicines may also be considered.
There is no single "best" medication for anxiety. The most suitable option depends on the person's symptoms, medical history, other medications, and how they respond to treatment. Medication should always be discussed with a qualified healthcare professional, who can explain the potential benefits and possible side effects. Never start, stop, or change prescribed medication without medical advice.
Feeling anxious from time to time is a normal part of life, but if your symptoms become persistent or start affecting your daily routine, it may be helpful to seek professional support. Consider speaking to a healthcare professional or qualified therapist if:
Anxiety is present most days for several weeks or months.
Worry feels difficult to control.
Symptoms interfere with work, school, or relationships.
You're avoiding situations because of anxiety.
Anxiety is affecting your sleep or physical health.
You experience frequent panic attacks.
Self-help strategies haven't improved your symptoms.
Seeking help early can make anxiety easier to manage and may prevent symptoms from becoming more severe. Many people benefit from talking therapies, and early support can improve both mental wellbeing and quality of life.
NHS. Generalised Anxiety Disorder in Adults
https://www.nhs.uk/mental-health/conditions/generalised-anxiety-disorder/
NHS. Talking Therapies and Counselling
https://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/
National Institute for Health and Care Excellence (NICE). Generalised Anxiety Disorder and Panic Disorder in Adults (CG113)
https://www.nice.org.uk/guidance/cg113
National Institute for Health and Care Excellence (NICE). Social Anxiety Disorder: Recognition, Assessment and Treatment (CG159)
https://www.nice.org.uk/guidance/cg159
Reviewed by: Alexandra Kylington - Art Psychotherapist (View Professional Profile)
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