Introduction
Do you think you might have anxiety? This checklist can help you identify symptoms and decide if you should seek professional help.
Physical Symptoms Checklist
- Racing heart
- Heart palpitations
- Chest tightness or pain
- Shortness of breath
- Sweating
- Trembling or shaking
- Muscle tension (especially neck, shoulders, jaw)
- Headaches
- Fatigue
- Sleep problems (trouble falling asleep, staying asleep, or restless sleep)
- Nausea or digestive issues
- Dizziness or lightheadedness
Emotional Symptoms Checklist
- Excessive worry
- Feeling on edge
- Restlessness
- Irritability
- Difficulty concentrating
- Brain fog
- Feeling overwhelmed
- Fear of something bad happening
Behavioral Symptoms Checklist
- Avoiding situations or places
- Procrastination
- Seeking reassurance from others
- Checking things repeatedly
- Inability to say no
- Social withdrawal
How to Use This Checklist
Step 1: Be Honest
Answer based on how you've been feeling for the past few weeks or months.
Step 2: Count Your Symptoms
If you have several symptoms from multiple categories, you may have an anxiety disorder.
Step 3: Consider Impact
Do these symptoms affect your daily life? Work? Relationships? Sleep?
Step 4: Seek Professional Help
If symptoms are persistent and affecting your life, reach out to a professional.
When to Seek Help
See a Doctor If:
- Symptoms persist for 6+ months
- They interfere with daily life
- You avoid things because of anxiety
- You're using substances to cope
Seek Immediate Help If:
- You're having thoughts of self-harm
- You can't function
- You're in crisis
Common Anxiety Disorders
Generalized Anxiety Disorder (GAD)
Excessive worry about various things, most days for 6+ months.
Social Anxiety Disorder
Fear of social situations and being judged.
Panic Disorder
Recurrent, unexpected panic attacks.
Specific Phobias
Intense fear of specific objects or situations.
What to Do Next
1: See Your Doctor
Start with your primary care doctor.
2: Find a mental health professional
Therapy is the most effective treatment.
3: Consider Medication
SSRIs can help.
4: Self-Care
- Exercise
- Sleep
- Limit caffeine
- Practice coping techniques
FAQ
Does having symptoms mean I have an anxiety disorder?
Not necessarily. A professional must diagnose you. But if you have multiple symptoms, consider seeking help.
Can I diagnose myself?
No. A mental health professional must diagnose you.
What if I don't have many symptoms?
Everyone's experience is different. If anxiety is affecting your life, seek help regardless of how many symptoms you have.
What's the difference between anxiety and an anxiety disorder?
Everyone feels anxious sometimes. Anxiety disorder is when symptoms are persistent, excessive, and interfere with life.
Conclusion
This checklist is a starting point. If you're concerned about anxiety, reach out to a professional.
You don't have to live with constant anxiety. Help is available.
Take care of yourself.
You Might Also Like
Related Reading
Ready to start your mental health journey? Try Paula free today.