Overlooked signs of anxiety in daily life

India Today

4 days ago

We have to give it to Gen Z, they've made it normal to talk openly about mental health and how we're really feeling. If nothing else, this generation has helped us reconnect with our emotions and shown us that there's no shame in speaking up when something doesn't feel right.And that awareness is more important than ever in today's hyper-competitive world, where the pressure to stay ahead can quietly fuel anxiety. The tricky part about anxiety is that it often creeps in unnoticed. We tend to miss the subtle signs, but recognising them early can make all the difference in preventing bigger issues down the road.So, what actually happens when anxiety hits?advertisement"When anxiety hits, the body quickly prepares to handle a perceived threat, even if there isn't any real danger around. It typically begins with a trigger stimulus, such as a distressing thought or mental image. This leads to a perceived threat, which causes the brain to interpret the situation as dangerous," Dr Shailesh Jha, consultant psychiatrist, Indraprastha Apollo Saarthak Mental Health Services, New Delhi, tells India Today," adding, "In response, stress hormones like adrenaline and cortisol are released, prompting apprehension (such as fear or anxiety) and triggering physiological sensations like a racing heart, sweating, or dizziness."
The doctor further explains that these physical changes can feel intense or frightening, and one may start interpreting them catastrophically. This catastrophic thinking creates more fear, feeding back into the cycle and worsening the symptoms.It becomes a loop where fear fuels physical symptoms, and those symptoms reinforce fear. This feedback loop is a hallmark of anxiety attacks and panic disorders.As a result, one may feel overwhelmed, out of control, or unable to focus on anything beyond their immediate panic.Dr Sumalatha Vasudeva, psychologist, Gleneagles BGS Hospital, Bengaluru, goes on to explain that when a person feels anxious, there are two responses — physiological and psychological. Physiologically, they may experience palpitations, rapid breathing, muscle tension, or even dizziness. And psychologically, it often feels like overwhelming worry, fear, or a sense of losing control.It can happen to anyoneYes, you read that right. "People of all ages, backgrounds, and lifestyles can get anxious, no matter how strong, successful, or happy they seem," says Dr Rahul Chandhok, senior consultant and head, psychiatry, Artemis Lite, New Delhi.When you're stressed or unsure, it's normal for this to happen, and sometimes it happens even when there's no clear reason. You can feel anxious because of changes in life, stress at work, problems with family, or health concerns.
Anxiety affects lots of people | Photo: Pexels/Suzy Hazelwood
"People who look calm on the outside may be having a hard time on the inside. Knowing that anxiety is a normal part of being human and not a sign of weakness can help people feel less conscious and more willing to help. No one is immune, but with help, it can be managed effectively," adds the doctor.Further, Dr Jha mentions that about 19 per cent of adults experience an anxiety disorder every year, and 31 per cent will have one at some point in their life.Know the symptomsadvertisementIndicators of anxiety can affect the body and mind. Physically, you might have a pounding heart, sweaty palms, shaky hands, headaches, dizziness, stomach aches, or difficulty breathing.You may feel restless or have trouble sitting still.Mentally, anxiety often shows up as constant worry, racing thoughts, trouble concentrating, and problems with sleep.Emotionally, you might feel irritable, tense, or on edge.Sometimes, anxiety makes you avoid certain situations or tasks because you're afraid it will make things worse. When anxiety gets stronger or leads to a panic attack, you could feel chest pain, numbness, tingling, or feel like you're losing control.Common anxiety clues we tend to overlookThe experts feel that there are many everyday behaviours that are signs of anxiety, but are easy to miss.According to Dr Vasudeva, subtle signs that go unnoticed may be avoiding social situations or procrastinating on tasks due to fear of failure. Constantly seeking reassurance from others can also be a sign.People who are anxious may also complain of chronic fatigue or headaches without a medical cause.Meanwhile, Dr Jha shares that actions like constantly checking your phone, fidgeting, or having trouble making decisions can point to anxiety.Overthinking mistakes, forgetting things, or snapping at others when under stress are also common signs.
Constant overthinking can signal anxiety | Photo: Pexels/Andrea Piacquadio
Not just this, but difficulties with sleep, upset stomach, needing frequent breaks, or always worrying about the 'what ifs' can all be subtle clues. "Because these behaviours often seem normal or can be explained away, people may not realise they're connected to anxiety," adds Dr Jha."Feeling like you need to control everything is also a sign of anxiety," states Dr Chandhok, adding, "Anxiety can also show up as stomachaches, nail-biting, trouble sitting still, or restlessness."advertisementHe explains that people often think of these signs as personality traits or habits, but they could be signs of deeper emotional problems. Noticing these signs can be a gentle reminder that someone may need help or a moment to focus on their well-being.What to do if you feel anxious?If you or someone nearby is experiencing an anxiety attack, the key is to stay calm and remember that the feelings are temporary and not harmful. Dr Jha suggests focusing on taking slow, deep breaths in through your nose, out through your mouth. Doing so can help to name and accept what's happening instead of fighting it.For Dr Chandhok, the 5-4-3-2-1 grounding technique is a good way to deal with anxiety. "You gently focus on your senses by noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It makes you focus on the present."The doctor adds that box breathing is another useful technique. Inhale for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds. This slows down your heart rate and calms your nerves.Meanwhile, Dr Jha also says that it's impossible to avoid anxiety altogether, but there are healthy ways to reduce it.Regular exercise is one of the best ways to lower anxiety over time.Good sleep and a healthy diet can also make a big difference.Limiting caffeine and alcohol, making time for friends and things you enjoy, and practising relaxation methods like deep breathing, meditation, or yoga can help.It's also useful to keep a journal or talk to someone you trust about your worries.Identify what triggers your anxiety and try to manage or avoid those triggers when possible.- EndsMust Watch