Anxiety is a VERY sneaky enemy. You might not even know it’s there until it has done a number on you and left you feeling overwhelmed and so exhausted.
It’s easy to ignore it’s signs as just a part of “everyday life”, but recognizing them and doing the right things will help you to stay on top of your mental health.
Anxiety can be isolating and make you feel like you’re alone in your struggles, but I assure you, you’re not. I’ve been there too. A friend said I had social anxiety (which I knew I was good at hiding), I felt very defensive about it but I also knew that she was right.
Many of us don’t like to admit we’re anxious because we see it as a weakness. It’s not. I promise.
The Key Takeaway.
Hey, there is NO need to stress if you see yourself in this. Anxiety is super common and can even push you to do better. But living your life around it? That’s a no-go. If you’re stuck, it’s time to find help. Start small, but start. The more you practice, the easier it gets. Soon, you’ll be living a life driven by… not anxiety.
13 Subtle Signs Of Anxiety You Should NOT Ignore.
You’re Always Planning Ahead.
Planning ahead is smart, no doubt. But if you’re sweating over every tiny detail, that’s not planning, that’s anxiety calling the shots.
People with anxiety plan like their life depends on it because unpredictability is scary and feels like a threat. It’s not just about being organized, it’s about feeling like they have some control.
The thing is that over-planning backfires. Big time. When things don’t go as planned, the stress multiplies, and traps you in a cycle of overthinking instead of living. And don’t be fooled, this can look like productivity, but it’s really fear. Fear of failing, looking stupid, or messing up. Society loves the “always prepared” people, so no one notices the emotional burnout creeping in. But trust me, that constant exhaustion is the red flag you need.
You Want NO Changes.
If you’re glued to your routines and freak out at the thought of change, that’s anxiety talking. Always eating at the same places, taking the same routes, or stressing when someone suggests doing something new? If you think you’re just being picky, that is not being picky, it’s avoiding risk.
Sure, sticking to what you know feels safe, but it also keeps you stuck and can annoy others who think you’re trying to control everything. Call it what you want, but it’s just your way of handling overwhelm. In the end, it doesn’t make life safer, it just makes it smaller and stiffer.
You Always Need To Be Distracted.
If you always need a distraction, it’s not just boredom, it’s probably anxiety in disguise. Mindlessly scrolling, binge-watching, or jumping from task to task? You’re likely avoiding your uncomfortable thoughts or feelings.
See, the thing is that anxiety keeps your brain on alert, and those distractions give it a temporary break. But they never fix the real issue, they just cover it up.
You Self-Isolate.
Self-isolation isn’t just cutting people off. For someone with anxiety, it’s staying quiet in a group, canceling plans last minute, or sticking to texts instead of meeting up or video chats.
Anxiety makes you overthink everything. “Did I say the right thing?” “What if I did this instead?” “Ugh! I should have said that!” Even casual hangouts can feel draining, so you start avoiding social situations altogether.
Isolation feeds your anxiety. The more you avoid, the fewer chances you have for good social moments, and the worse it gets. If you catch yourself doing this, don’t brush it off, fight it. This very dark cycle led me to chronic depression.
You’re Always Tensed.
If you’re always feeling tense, it’s not just stiff muscles, it’s how anxiety is showing up in your body. Clenching your jaw, gripping your fists without noticing, or waking up with an aching jaw from grinding your teeth at night? TENSION.
This tension happens because your brain is stuck in “fight or flight” mode, even when there’s no real danger. That’s why anxiety can bring random headaches, stomach aches, or body aches. Why? Your body is treating emotional stress as physical threat.
It doesn’t stop there. You might jump at loud noises, feel super sensitive to touch, or get startled easily. If you’re tense for no clear reason, it’s your body’s way of telling you what your mind won’t. You’re anxious.
You Can’t Seem To Delegate Anything.
Not delegating isn’t about being bossy or being a control freak, it’s anxiety’s way of showing up. Letting someone else do a task feels scary because it means giving up control. You might even think that no one can do it like you or if you’re not involved, things will go wrong.
This isn’t just about the task itself, it’s about you being scared. Scared of mistakes, scared of being blamed, and even scared you won’t handle it if things don’t go as planned.
The problem is that, trying to do it all by yourself will burn you out. It also pushes people away because you’re not working as a team. And the worst part? It’s a cycle! Your anxiety stops you from sharing the load, and doing everything on your own makes you even more anxious.
You’re Always Apologizing.
Saying “sorry” is a polite thing to do, but when you’re saying “sorry” all the time, it’s a sign of anxiety. If you’re apologizing for things you can’t control or even for just being yourself, it’s probably because you’re scared of upsetting people or being seen as a problem.
This habit usually comes from an overactive inner voice telling you that everything you do is wrong or annoying. Sometimes, it’s also about fear of being misunderstood, rejected, or judged.
Writer to reader; constantly apologizing chips away at your confidence and can make others see you as insecure or passive.
Worse, it becomes a thing. You’ll feel like you’ve actually done something wrong, even when you haven’t. Stop that.
You Keep Holding Yourself Back.
This isn’t just about self-doubt, it’s anxiety. Holding yourself back is you saying no to opportunities, delaying decisions, or thinking you’re “not enough.”
People with anxiety imagine the worst-case scenarios, making any step forward feel risky. It could be as simple as avoiding a new hobby because you’re scared of looking silly or passing on a promotion because you think you’re not “ready.”
Anxiety tricks you into thinking playing small is safer than risking failure or rejection and you’re so much better than that!
Over time, this becomes a habit. By not stepping out of your comfort zone, you miss out on proving to yourself that you can do things, which makes you even more scared to try. The “safe, comfort zone” is all an illusion. Why? Well, holding yourself back leads to regret, feeling stuck, and will make you feel like you have so many unfulfilled potentials when you’re much older.
You’re Doing the Typical “Anxious Habits”.
Yes, habits like nail-biting, pulling out your hair and picking your skin are common, but the reasons behind them are very different for each person.
These habits aren’t random; they’re your unconscious ways to calm down. For example, some people say that nail-biting gives an anxious brain a repetitive, soothing sensation, while hair-pulling (trichotillomania) offers brief relief.
Stopping these habits isn’t just about quitting the action. You need to understand the anxiety behind them.
Your Stomach Aches Way Too Often.
If your stomach often hurts, it might be anxiety. Anxiety affects the gut, also known as the “second brain” because it’s linked to the nervous system.
Symptoms like nausea, cramps, diarrhea, or IBS (irritable bowel syndrome) are common in people with anxiety. Your gut has many nerves, and anxiety makes them overactive, causing discomfort.
Now that’s not all, people with anxiety might stick to “safe foods,” avoiding anything that could upset their stomach, even if it’s not nutritious. This can lead to nutrient deficiencies and long-term health issues. So, don’t just deal with the stomach ache itself, deal with the anxiety causing it.
You Can’t Sleep.
When the world is quiet, anxiety takes over. Your mind replays the day, worries about unfinished tasks, conversations or fears the future. Even if you fall asleep, anxiety can wake you up or cause weird dreams.
If you’re lying awake, heart racing, and can’t sleep, anxiety might be the reason.
You Keep Forgetting Things.
Anxiety and forgetfulness are best friends. Anxiety fills your brain with worries, pushing out other thoughts. This makes you forget things like why you walked into a room, appointments, or details from conversations.
This forgetfulness is frustrating and makes you criticize yourself. The more you stress about forgetting, the worse it gets because your brain is busy managing anxiety instead of storing info. Over time, this makes you feel unreliable, which fuels more anxiety.
You Criticize Yourself A Bit Too Much.
As someone who has and is still dealing with anxiety, I’d boldly tell you that self-criticism is anxiety’s way of pretending to help you improve.
You might replay mistakes, doubt your choices, or think you’ve let people down (even without proof). This inner critic comes from anxiety trying to prepare you for the worst. Right? Right!
But this voice also becomes your worst enemy, hurting your self-esteem and feeding your anxiety. It feels like the “truth,” so it goes unnoticed. Over time, it can lead to depression, decision paralysis, and feeling worthless. It’s not just a bad habit, it’s a deep sign of anxiety that needs a different kind of self-awareness to stop.
How Can You Manage Anxiety?
Read: How I’m Managing My Crippling Anxiety/Panic Attacks.
When to Seek Professional Help for Anxiety?
- Seek professional help for anxiety as soon as you see it’s symptoms. Wait for nothing else. Seek professional help immediately. You should not handle it alone.
- If anxiety stops you from doing everyday things like working or socializing, get professional help.
- If physical signs become unmanageable for you. Anxiety can cause chest pain, dizziness, or extreme tiredness. If these get worse or happen way too much, it’s affecting your health, get help.
- If self-help isn’t working. If things like journaling or meditation don’t help your anxiety, it’s time for professional help.
- You’re having panic attacks. If you start feeling sudden, intense fear with physical symptoms like a fast heartbeat and trouble breathing, it’s a panic attack.
- If you cope with anxiety by using substances, overeating, or isolating yourself, you need professional help. These methods only give temporary relief and will make things worse.
- If the idea of getting help makes you very anxious, it’s a sign you need support.
