Are We All Anxious? Recognizing the Different Expressions of Anxiety

When we think about anxiety, we often picture someone having a panic attack.

But the curious part of anxiety is that it expresses itself in many different ways. And it looks different for each of us — which is why we don't always realize that it’s anxiety that’s present. Sometimes it's a racing heart or tight chest. Sometimes it's overthinking, irritability, trouble sleeping, or the urge to avoid a situation. And sometimes, it feels like something else all together.

Learning to recognize how your anxiety manifests is the first step toward responding to it with more compassion, awareness and care.

Anxiety isn't all bad

The purpose of this post is to normalize and recognize the experience of anxiety for what it is: the sense that we are not safe and that we need to keep our guard up against a threat

Virtually 100% of us experience occasional symptoms of anxiety, as it is a perfectly normal human emotion and a natural response to stress, often oriented toward what could happen in the future. It can involve worry, physical tension, restlessness, difficulty concentrating, and changes in sleep or behavior.¹

Anxiety can actually be protective, helping us notice potential problems and prepare to respond accordingly. It becomes more concerning when it is chronic, difficult to control, or begins to interfere with everyday life functioning.¹ About 19% of U.S. adults (and 23% of women) experience a clinical anxiety disorder in a given year.²

Unfortunately, anxiety can leave us feeling unsettled and often deeply uncomfortable.

Modern life sets us up for anxiety

You could argue that the demands of modern life are the perfect recipe for anxiety. Our nervous systems are constantly bombarded. Technology and social media. Work deadlines. News. Financial pressure. Relationship challenges. Health concerns. Social expectations.

Most of these aren't immediate physical threats, but they can create a steady sense of uncertainty. Unlike a stressor that clearly begins and ends, modern stress can feel like it is always on. There is always another email, another headline, another decision, another threat looming.

Over time, you might notice that it’s hard to turn fully off — always thinking about what happened yesterday, anticipating what could go wrong tomorrow, or trying to solve a problem that might not even be yours to solve.

How can anxiety show up?

It can show up as a fight or flight response — or as physical symptoms that may not immediately seem connected to anxiety.

You might notice:

• Flight: feeling restless, overwhelmed, trapped, or wanting to escape or avoid something.
• Fight: becoming irritable, impatient, controlling, or easily frustrated.
• Freeze: feeling stuck, shut down, unable to think clearly, or unsure what to do next.
• Overthinking: repeatedly analyzing a situation, anticipating what could go wrong, or struggling to switch your mind off.
• Physical symptoms: muscle tension, headaches, brain fog, teeth grinding, racing heart, dizziness, changes in sleep patterns, nausea, or even loose bowels.³

Anxiety can be acute, chronic or both

Acute anxiety can come on quickly in response to a specific situation — a presentation, difficult conversation, crowded space, or uncertain news. In more intense moments, it can include a racing heart, shaking, sweating, dizziness, difficulty concentrating, or a sense of impending danger. A panic attack is one example of an acute, intense anxiety experience. Situational anxiety like social anxiety, performance anxiety (i.e. public speaking), and specific fears and phobias like claustrophobia or agoraphobia (fear of getting trapped in certain spaces) can also come on quickly.

Chronic anxiety can feel more like a background hum, or a long-lasting, persistent feeling of worry and tension that continues for months or years, often without a specific trigger. You might find yourself constantly worrying, replaying conversations, anticipating problems, or having trouble sleeping because your mind won't switch off.

Sometimes we become so accustomed to the feeling that we don't recognize it as anxiety anymore — we misattribute it as a personality trait.

"I'm just someone who worries a lot."

"I just like to stay in control."

"I don't know why I'm so irritated lately."

“I get snappy and impatient sometimes.”

What is the difference between "real" and "false" anxiety?

Psychiatrist Dr. Ellen Vora uses the terms "true" and "false" anxiety to describe two different ways anxiety can arise. In her framework, "false anxiety" can be influenced by physical or lifestyle factors such as poor sleep, blood sugar fluctuations, alcohol, or overstimulation. "True anxiety" can point toward a genuine concern or something in our lives that needs attention.⁴

The distinction can be useful without needing to categorize your anxiety as one or the other.

Instead, try asking:

What is this feeling telling me, and what might I need in this moment?

Holistic practices to move through anxiety

The good news is that you can begin to teach the mind and body that it is safe. Luckily, the nervous system is both adaptive and malleable. We can turn to practices that show our nervous systems that we are safe, which can reprogram the anxiety pathways over time.

There isn't one practice that works for everyone, but there are many that work for many of us. The goal isn't to force yourself to feel calm, but to give the anxiety an outlet to move or flow, so that the nervous system can eventually settle.

You might try:

• Moving: A walk, gentle stretching, yoga or somatic movement can give your body somewhere to direct some of the anxious energy.
• Breathing: Bringing your attention to your breath and gently slowing it down can interrupt anxiety and create a moment of pause.
• Meditating: A few minutes of noticing your thoughts and sensations without immediately reacting can help you practice creating space around them, removing their power.
• Use an affirmation: A simple, believable phrase such as ‘I am safe in this moment’ can remind your brain that there is not an immediate threat at hand.
• Try EFT tapping: Tapping acupressure points combined with focused attention on thoughts or emotions can quickly ground the mind and body, dissipating anxiety.
• Visualizing: Imagining yourself moving through a stressful situation with ease and steadiness can help you rehearse a new response, where you are safe and calm.
• Hypnosis: Hypnotherapy can offer another way to focus your attention, relax, or rewire patterns of thought.

These practices are incredibly empowering and remind us of our agency and capacity for change.

(held) offers personalized nervous system practices—including breathwork, somatic practices, visualization, EFT tapping, hypnosis, and sound-based practices—to help you build awareness and find support in the moments you need it most.

Footnotes

1. American Psychiatric Association. What Are Anxiety Disorders?
2. National Institute of Mental Health. Any Anxiety Disorder.
3. Mayo Clinic. Anxiety disorders — Symptoms and causes.
4. Ellen Vora, MD. The Anatomy of Anxiety / The Anatomy of Anxiety: Understanding the Body-Mind Connection.