Anxiety — signs, what helps, when to get help

Anxiety is the body's alarm system. It is supposed to switch on in danger and then switch off. With an anxiety disorder, the alarm goes off too often, too loudly, or when there is no real danger — and it may not switch off.

Anxiety disorders are the most common mental health conditions. They include generalized anxiety (constant worry), panic disorder (sudden waves of intense fear), social anxiety, and specific phobias. All are treatable.

What it can feel like

Worry that is hard to control, about many different things
Feeling restless, keyed up, or on edge
Racing heart, fast breathing, sweating, or trembling
Tight chest, stomach upset, or feeling short of breath
Trouble sleeping, especially falling asleep
Irritability and muscle tension
Avoiding places, people, or situations out of fear
Sudden panic: a surge of fear that peaks within minutes

Chest pain and shortness of breath can also be signs of a heart or lung problem. If they are new, severe, or you're not sure, call 911 or get medical care first.

What helps — and how sure we are

Cognitive behavioral therapy (CBT)

Strong evidence

The best-studied therapy for anxiety. It helps you test worried thoughts and gradually face feared situations until the alarm quiets.

Try a thought check →

Medication, with a doctor

Strong evidence

Several medicines are effective for anxiety disorders. A doctor can explain the options and their trade-offs.

Mindfulness-Based Stress Reduction (MBSR)

Moderate evidence

In a 2023 trial, an eight-week MBSR course worked about as well as the medicine escitalopram for anxiety disorders.

Try a body scan →

Slow breathing

Promising

Long, slow exhales can calm the body's alarm in the moment. Breathwork trials show small-to-moderate effects on stress.

Try cyclic sighing →

Regular exercise

Moderate evidence

Movement burns off stress hormones and, over weeks, lowers anxiety for many people.

Try tai chi basics →

Cutting back on caffeine and alcohol

Limited research

Caffeine can mimic anxiety symptoms, and alcohol often worsens anxiety the next day. Worth an experiment.

Something small for today

When worry spins, name it: “This is anxiety. It will pass.”
Do five rounds of cyclic sighing.
Write the worry down and set a “worry time” for tomorrow.
Try 5-4-3-2-1 grounding.
Limit news and screens in the last hour before bed.

Take the anxiety check-in (GAD-7)

When to get help

Get help if anxiety lasts for weeks, makes you avoid things you need or want to do, or brings panic attacks. A primary care doctor or licensed therapist can help — CBT often works in a matter of months.

If you're thinking about suicide or feel you might hurt yourself, call or text 988 now, or call 911 if you're in immediate danger.

Sources

Reviewed September 2026. Education only — not a substitute for professional care.