Have you been feeling tired, restless, or worried for no clear reason? Do you often overthink things or find it hard to relax? These could be subtle signs of anxiety that many people miss.
Anxiety affects both the body and the mind. When someone feels anxious, their brain sees something as a threat—even if there’s no real danger. The body reacts by releasing stress hormones like adrenaline and cortisol. This causes fast heartbeats, sweating, dizziness, or even shaking.
Dr Shailesh Jha, a psychiatrist from New Delhi, explains that this fear creates a loop. The more anxious a person feels, the more their body reacts. The physical symptoms make them feel even more afraid, and this keeps repeating.
This can lead to panic attacks, where someone feels out of control, overwhelmed, or unable to breathe properly.
Dr Sumalatha Vasudeva, a psychologist in Bengaluru, adds that anxiety causes both physical and mental symptoms. Physically, a person may have headaches, muscle tension, or fast breathing. Psychologically, they may feel worry, fear, or a sense of losing control.
Anxiety is common and can affect anyone—young or old, rich or poor. Even people who seem happy or successful may be struggling inside.
According to Dr Rahul Chandhok, a psychiatrist in New Delhi, 19% of adults suffer from an anxiety disorder every year, and 31% will face it at some point in their life.
Some signs of anxiety are clear, like panic attacks or trouble sleeping. But others are so common that we don’t realise they could mean something more.
Doctors say people with anxiety may:
Constantly check their phones
Avoid social situations
Delay tasks due to fear of failure
Feel tired all the time without a medical reason
Overthink small mistakes
Seek reassurance often
Snap at others under pressure
Struggle to make decisions
Forget things easily
Physical signs may include:
Headaches
Upset stomach
Nail-biting
Restlessness or fidgeting
Muscle aches without a clear cause
Some people may also try to control everything around them or worry too much about “what if” situations. These signs are often seen as personality traits or habits, but they could actually be symptoms of anxiety.
Dr Chandhok says it's important to notice these signs in ourselves and others. Understanding them can help people get the support they need before things get worse.
If you feel anxious or notice someone else struggling, the first step is to stay calm. Remember, anxiety can be managed.
Here are a few tips shared by doctors:
1. Breathing exercises: Take slow, deep breaths in through your nose and out through your mouth. This calms your nervous system.
2. Grounding technique (5-4-3-2-1):
Look for 5 things you can see
Touch 4 things around you
Listen for 3 sounds
Smell 2 scents
Taste 1 thing
This helps your mind stay in the present moment.
3. Box breathing: Breathe in for 4 seconds, hold for 4, breathe out for 4, and hold again for 4 seconds. Repeat until you feel calm.
4. Make lifestyle changes:
Exercise regularly
Get enough sleep
Eat healthy meals
Avoid too much caffeine and alcohol
Talk to someone you trust
Write in a journal
Try meditation or yoga
5. Understand your triggers: Notice what situations make you feel anxious. Try to avoid or prepare for them in healthier ways.
Anxiety is not a sign of weakness. It’s a natural part of being human, especially in today’s stressful world. Thanks to Gen Z and greater awareness, more people are now talking openly about their mental health—and that’s a good thing.
If you notice yourself or someone close to you showing signs of anxiety, don’t ignore it. Small steps like talking about it, changing habits, or seeking help from a doctor or counsellor can make a big difference.
Mental health is just as important as physical health. Recognising the quiet signs of anxiety is the first step towards healing and balance.
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