Identifying Anxiety

Identifying Anxiety: A Self-Checklist 

Waldon, Erica L., BA, CLC-CHC 

July 21st, 2024

Anxiety is a common mental health condition that affects millions of people worldwide. It’s important to recognize the signs of anxiety early to seek appropriate help and support. Use this self-checklist, based on the latest research, to identify whether you or someone you know may be experiencing anxiety.

Physical Symptoms

☐ Do you often feel your heart racing or pounding, even when you’re not exerting yourself?

☐ Do you frequently feel like you can’t catch your breath, or do you have difficulty breathing?

☐ Do you sweat excessively, even in cool conditions or when you’re not physically active?

☐ Do you notice your hands or body trembling or shaking, even when you’re calm?

☐ Do you experience frequent stomach aches, nausea, or digestive problems without a clear physical cause?

Emotional Symptoms

☐ Do you find yourself constantly worrying

about various aspects of your life, even

when there’s no immediate threat?

☐ Do you often feel a sense of impending

doom or fear something bad is going to

happen?

☐ Do you have difficulty sitting still or feel

constantly on edge?

☐ Do you find yourself getting easily

irritated or agitated by small things?

☐ Do you have difficulty focusing or find

your mind going blank frequently?

Behavioral Symptoms

☐ Do you avoid certain situations, places,

or activities because they make you feel

anxious?

☐ Do you engage in repetitive behaviors or

rituals to try to manage your anxiety?

☐ Do you isolate yourself from social

interactions or avoid social situations?

☐ Do you put off tasks or decisions

because they make you feel anxious?

☐ Do you have trouble falling asleep,

staying asleep, or do you experience

restless sleep?

Cognitive Symptoms

☐ Do you tend to imagine the worst-case scenarios in situations?

☐ Do you often have rapid, uncontrollable thoughts that make it hard to concentrate or        

    relax?

☐ Do you excessively analyze or dwell on past events or future possibilities?

☐ Do you frequently have negative thoughts about yourself or your abilities?

☐ Do you find it hard to make decisions or frequently second-guess your choices?

Current Research Insights

Recent studies have highlighted the complex interplay of genetic, environmental, and psychological factors that contribute to anxiety. Researchers emphasize the importance of early detection and intervention. Cognitive-behavioral therapy (CBT) and mindfulness practices are shown to be effective in managing anxiety symptoms. Additionally, a healthy lifestyle, including regular exercise, relaxation exercises, meditation, a balanced diet, and adequate sleep, plays a crucial role in reducing anxiety levels.

What to Do If You Identify with These Symptoms

If you recognize several of these symptoms in yourself or someone you know, it’s important to take action:

Consult a Healthcare Professional

• Reach out to a doctor or mental health professional for a thorough evaluation and personalized advice.

Practice Self-Care

• Engage in activities that promote relaxation and well-being, such as exercise, meditation, yoga and hobbies.

Connect with Others

• Talk to friends, family, or support groups about your feelings and experiences.

Learn About Anxiety

• Educate yourself about anxiety and effective coping strategies through reliable sources and literature.

Consider Professional Therapy

• Therapies like CBT, EMDR and mindfulness-based stress reduction (MBSR) can be highly effective in managing anxiety.

Conclusion

Identifying anxiety early can lead to better outcomes and improved quality of life. Use this self-checklist as a starting point to understand your symptoms and seek the necessary help. Remember, anxiety is a common and manageable condition, and with the right support, you can overcome its challenges.

Contact Ms. Erica Waldon at Waldon Wellness Clinic for a consultation.

Sources

1. American Psychological Association. Understanding Anxiety Disorders.

2. National Institute of Mental Health. Anxiety Disorders.