Anxiety can manifest in surprising ways, sometimes sneaking into our habits without us even realising it.
We often associate it with obvious signs like panic attacks or excessive worry, but there are subtler behaviours that might be hinting at underlying anxiety. So, if you’ve been feeling a bit off lately, have a closer look at some of your habits. They might be trying to tell you something important about your mental well-being.
1. You apologise excessively.
Saying “sorry” is a common courtesy, but if you find yourself apologising for even the smallest things or things that aren’t your fault, it could be a sign of anxiety. Saying “I’m sorry” all the time might stem from a fear of upsetting people or a feeling of not being good enough. While it’s important to take responsibility for your actions, constantly apologising for minor inconveniences can be a sign that you’re carrying unnecessary guilt and anxiety.
2. You constantly want reassurance.
Do you find yourself frequently asking for validation from friends, family, or partners? Seeking reassurance from other people can be a way to calm anxious thoughts and alleviate doubts. However, if it becomes a constant need, it might be a sign that you’re struggling with insecurity and a lack of self-confidence. Learning to trust your own judgment and developing self-assurance can be a helpful step in managing anxiety.
3. You overthink everything.
Analysing situations, decisions, and interactions is normal, but if you find yourself getting stuck in endless loops of overthinking, it could be a sign of anxiety. This overthinking often involves dwelling on worst-case scenarios, replaying past conversations, or worrying about future events. Learning to recognise when your thoughts are spiralling and practising mindfulness techniques can help you break free from the cycle of overthinking.
4. You have trouble sleeping.
Source: Unsplash Anxiety can wreak havoc on your sleep patterns. Racing thoughts, worries, and physical tension can make it difficult to fall asleep or stay asleep. You might find yourself tossing and turning, waking up frequently, or feeling exhausted even after a full night’s sleep. If you’re consistently struggling with sleep issues, it’s important to address the underlying anxiety to improve your overall well-being.
5. You avoid social situations.
Source: Unsplash Anxiety can make social interactions feel overwhelming and intimidating. You might find yourself avoiding parties, gatherings, or even casual outings with friends. This avoidance might stem from a fear of being judged, saying the wrong thing, or experiencing anxiety symptoms in public. While it’s okay to need some alone time, consistently isolating yourself can worsen anxiety and lead to feelings of loneliness.
6. You experience physical symptoms.
Source: Unsplash Anxiety isn’t just a mental experience; it can also manifest in physical symptoms. You might experience muscle tension, headaches, stomachaches, fatigue, or a rapid heartbeat. These physical sensations can be distressing and further fuel anxiety. Learning to recognise these symptoms as a product of anxiety can help you manage them more effectively.
7. You procrastinate on tasks.
Source: Unsplash Anxiety can make even simple tasks seem daunting. You might find yourself procrastinating on work assignments, household chores, or other responsibilities. This procrastination often stems from a fear of failure, perfectionism, or feeling overwhelmed by the task at hand. Breaking down tasks into smaller, manageable steps and setting realistic deadlines can help you overcome procrastination and reduce anxiety.
8. You have difficulty concentrating.
Anxiety can make it hard to focus and concentrate. Your mind might be preoccupied with worries, doubts, or a constant stream of thoughts. This difficulty concentrating can affect your work, studies, and daily activities. Mindfulness exercises, meditation, and creating a calm, distraction-free environment can help you improve your focus and manage anxiety.
9. You constantly check your phone.
Source: Unsplash While staying connected is important, constantly checking your phone for notifications, messages, or updates can be a sign of anxiety. This behaviour might stem from a fear of missing out (FOMO), a need for constant reassurance, or a desire to distract yourself from anxious thoughts. Setting boundaries around phone usage, scheduling specific times to check messages, and engaging in activities that don’t involve your phone can help reduce anxiety.
10. You have a hard time saying “no.”
Source: Unsplash People-pleasing tendencies and a fear of conflict can make it difficult to say “no” to requests or invitations. You might find yourself agreeing to things you don’t have time for or don’t want to do, just to avoid disappointing people. This can lead to overcommitment, stress, and resentment. Learning to assert your needs and boundaries is crucial for managing anxiety and maintaining healthy relationships.
11. You experience racing thoughts.
Source: Unsplash Anxiety can send your thoughts into overdrive. You might experience a constant stream of worries, doubts, or worst-case scenarios running through your mind. This racing thought can make it difficult to relax, focus, or enjoy the present moment. Mindfulness techniques, meditation, and journaling can help you slow down your thoughts and gain control over your mind.
12. You have a perfectionistic streak.
Source: Unsplash Striving for excellence is admirable, but if you have an unrelenting need for perfection, it could be a sign of anxiety. Perfectionism often stems from a fear of failure, criticism, or not being good enough. This can lead to excessive self-criticism, procrastination, and a constant feeling of never being satisfied. Learning to accept imperfections, set realistic expectations, and focus on progress rather than perfection can help alleviate anxiety.
13. You feel restless and fidgety.
Source: Unsplash Anxiety can manifest as physical restlessness and a need to constantly move or fidget. You might find yourself tapping your foot, biting your nails, or playing with your hair. These behaviours can be a way to release pent-up energy or distract yourself from anxious thoughts. Engaging in physical activity, practising relaxation techniques, or finding healthy outlets for your energy can help manage restlessness.
14. You have a strong startle response.
Source: Unsplash If you find yourself easily startled by loud noises, sudden movements, or unexpected events, it could be a sign of heightened anxiety. This exaggerated startle response is a natural reaction to perceived threats, but it can become more pronounced when you’re feeling anxious. Practising relaxation techniques, deep breathing exercises, and gradually exposing yourself to startling stimuli can help reduce your startle response and manage anxiety.
