Have you ever wondered if what you’re feeling is anxiety, or something else? Maybe you’ve noticed a racing heart, a churning stomach, or a restless mind, but you weren’t quite sure why.
Anxiety can sometimes feel like it’s running the show. And when we don’t recognise it for what it is, it can take over completely — leaving us in the passenger seat while it drives.
But by learning the common signs of anxiety, you increase your self-awareness and give yourself the power to take back control.
Anxiety: A Survival Response, Not the Enemy
In my last article, I explained what anxiety is: a fight-or-flight survival response. This means anxiety is not a mistake. It’s your body’s clever way of preparing you for action — to fight danger, run from it, or in some cases, freeze in the hope of being unnoticed.
Think of the movie Inside Out, where emotions take control of the brain. When we’re unaware of what we’re feeling, anxiety can override us in the same way. But when we understand the signs, we can step back into the driver’s seat.
1. A Racing Heart
When you feel anxious, one of the first things you may notice is your heart pounding faster. This is your body’s way of pumping more blood and oxygen to your muscles. It’s preparing you to sprint away or stand your ground and fight.
Although it can feel alarming, it’s not dangerous in the moment. It’s your body doing exactly what it’s designed to do.
2. Rapid Breathing
Anxiety often brings fast, shallow breathing. Your body is trying to take in more oxygen to feed your brain and muscles. While this response is useful in short bursts, over-breathing can make you feel lightheaded or dizzy, which then makes the anxiety feel worse.
Becoming aware of this symptom is the first step. Once you notice it, you can slow down your breathing and calm your nervous system.
3. Muscle Tension
Notice how your shoulders creep upwards or your jaw clamps tight when you’re worried? This is anxiety in action. Your muscles tense so you’re ready to spring into action.
Over time, though, chronic tension can lead to headaches, stiffness, and fatigue. Recognising this as a sign of anxiety gives you the opportunity to stretch, move, or release the tension before it builds up.
4. Sweating
It may feel inconvenient to be sweating before an interview or presentation, but it’s your body’s way of preventing overheating. When your stress response kicks in, your temperature rises. Sweating is there to cool you down so you can perform under pressure.
So while it feels frustrating, try to reframe it: your body is helping you, not betraying you.
5. Stomach Discomfort
“Butterflies in the stomach” are a classic sign of anxiety. When your body prepares for survival, digestion is put on hold. After all, if you need to run, digesting your last meal isn’t a priority.
This is why anxiety can bring nausea, cramping, or a heavy, churning feeling in your gut. It’s uncomfortable, but it’s also a natural part of the survival response.
6. Racing Thoughts and Dread
Alongside the physical symptoms, anxiety often shows up in the mind. You may feel consumed by “what if” thoughts: What if this goes wrong? What if that happens?
Your brain is scanning for danger and trying to prepare for every possible outcome. In some ways, it’s a clever system — but when left unchecked, it can spiral into worry and dread.
My Personal Experience of Anxiety
Everybody experiences anxiety differently. Personally, I often notice mine at night. My heart rate is steady, and my breathing doesn’t really change. But my stomach fills with butterflies, my mind races, and I feel a restless, buzzing energy in my body.
It’s frustrating because I can’t just switch it off. I have to sit with it until it slowly fades. That’s why I’ve learned to become more self-aware and compassionate with myself during these times.
Your anxiety may show up in other ways — and that’s okay. Recognising your personal pattern is what matters.
Map Your Anxiety
One useful exercise is to draw a simple outline of a human figure and mark where you notice anxiety in your body. Maybe it’s your chest, stomach, shoulders, or head.
By mapping it out, you build awareness of how anxiety uniquely shows up for you. This means you can catch it earlier and respond before it escalates.
Why not give this a try and see what you discover?
Taking Back the Driver’s Seat
Remember: anxiety is a survival response. It’s not here to hurt you, but to prepare you for action. The problem is when it becomes constant and overwhelming.
By becoming aware of the common signs — racing heart, rapid breathing, tense muscles, sweating, stomach discomfort, and racing thoughts — you can recognise anxiety as it happens.
From there, you can use calming strategies like slow breathing, grounding exercises, or mindfulness to take back control.
“Awareness is the greatest agent for change.”
— Eckhart Tolle
The next time you feel anxious, pause and notice: Where do I feel this in my body? What thoughts are racing through my mind? Simply by recognising it, you’re already reclaiming the driver’s seat.
Have you noticed where anxiety shows up most strongly for you? Share your experience in the comments below — I’d love to hear.
Take care of yourselves,
Chris from Mindful Way to Be
