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Anxiety: How to Recognize It and How to Manage It

Anxiety includes feelings or fear, worry or unease and can range from mild to severe. If you suffer from anxiety, it can be a struggle to live with and you need to find ways to cope. It is crucial to learn to manage anxiety, so it doesn’t take over your life. It must never hold you back from discovering your true potential. Before you can learn to manage anxiety, it is necessary to first recognize the warning signs.  

Recognizing Signs of Anxiety

Identifying symptoms of anxiety before they get out of hand can help reduce their intensity. Generally, the signs of anxiety fall into one of two categories— emotional symptoms and physical symptoms.

Emotional Symptoms of Anxiety

These are signs of stress and nervousness that are not easily noticeable by others. But you’ll need to pay attention to them, especially if you have a history of anxiety disorders.

  • Irritability and outbursts of anger
  • Difficulty concentrating
  • Apprehension about upcoming events
  • Expecting worst-case scenarios
  • Feelings of fear and dread
  • Staying alert for signs of danger
  • Tense and frazzled state of mind

Physical Symptoms of Anxiety

Physical anxiety symptoms are more noticeable than emotional signs and can lead to serious health issues in the long run.

  • Headaches
  • Regular insomnia
  • Dizziness and nausea
  • Frequent urination
  • Sweating and trembling
  • Intense Fatigue
  • Muscle stiffness
  • Rapid breathing and heart palpitations

If these signs and symptoms are left unchecked, they can escalate and lead to an anxiety attack.

Tips on Managing Your Anxiety

There are several ways to deal with your anxiety better so that it doesn’t hold you back from achieving your goals. Give some of these tips a try when you’re feeling stressed out or anxious.

Follow a well-balanced diet: Try not to skip meals and add stress-busting foods such as oatmeal, yogurt and green leafy vegetables to your diet. Also, carry healthy snacks to avoid reaching for junk food.

Limit your caffeine and alcohol intake: Caffeine and alcohol are two major culprits that trigger anxiety. Avoid these altogether or limit your consumption.

Exercise regularly: It is important to stay physically active to maintain your health and keep anxiety at bay.

Get an optimal amount of sleep: Sleep deprivation can trigger or lead to anxiety disorders. It is necessary to get adequate sleep and rest, especially when you’re stressed out.

Develop a positive attitude: When you’re stressed out or anxious, it can feel like the world is closing in on you. One way to deal with this is by consciously cultivating optimism and replacing negative thoughts with positive ones.


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