Recognizing Anxiety: When Worry Becomes Too Much

Everyone feels worried sometimes. Anxiety becomes a concern when the worry is constant, hard to control, and starts getting in the way of sleep, work, relationships or everyday tasks.

Signs to notice

Racing thoughts, restlessness, a tight chest, stomach trouble, irritability, trouble concentrating, and avoiding places or people because of fear are all common signs.

Anxiety often lives in the body first. Noticing tension in your shoulders or jaw can be an early cue to slow down.

Grounding in the moment

Try the 5-4-3-2-1 exercise: name five things you can see, four you can touch, three you can hear, two you can smell and one you can taste.

Slow breathing helps too — breathe in for four counts, hold for four, and breathe out for six.

When to reach out

If anxiety has lasted more than a few weeks or is keeping you from living the way you want, talking with a therapist can help. Anxiety is very treatable.