Anxiety

Understand what may be happening, notice patterns and find practical ways to respond.

You do not need to work through this guide from beginning to end. Tap a section for a quick explanation and some practical tips, or start with whatever feels most relevant today.

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SECTION 2 OF 21

Symptoms of anxiety

Anxiety can show up through feelings, body sensations, thoughts and behaviour. You may notice some of these rather than all of them.

QUICK CHECK-IN

Do I have symptoms of anxiety?

Do you spend large periods of the day worrying?

Do you feel nervous, apprehensive or on edge?

Do you often experience unpleasant physical sensations such as butterflies in your stomach, tense muscles, dizziness or breathlessness?

Do you find it hard to relax and switch off?

If you answered yes to any of these, you may be experiencing symptoms of anxiety and may find parts of this guide helpful.

Feelings

On edge
Nervous
Panic
Stressed
Scared
Overwhelmed
Irritable or lacking patience
Uptight

How your body might feel

Breathing faster or feeling breathless
Stomach churning
Chest feeling tight or painful
Heart racing or palpitations
Sweating
Tense or sore muscles
Dizzy or faint
Trembling or tingling sensations
Difficulty concentrating

Thoughts

“I’m going to die.”
“I’m not safe.”
“I can’t cope.”
“Other people aren’t safe.”
“Something bad is going to happen.”

Things you might do

Avoid things that make you anxious
Find it hard to relax
Snap at people easily
Avoid people or things you would normally enjoy
Talk very quickly

WHY ANXIETY CAN BUILD

Anxiety can create a feedback loop

Because anxiety can feel unpleasant, it is understandable to become worried about the symptoms themselves.

Notice something A sensation, thought or situation.

Become worried “What if something is wrong?”

Anxiety rises The body and mind become more activated.

Symptoms feel stronger Which may increase worry again.

BEFORE ASSUMING IT IS ALL ANXIETY

Check what else may be adding load

Anxiety may be part of what is happening, but ALPIMS also encourages looking at physical needs, symptoms, capacity, sensory load and the environment.

Body Pain, hunger, thirst, fatigue, dizziness or other symptoms?

Sensory load Noise, light, smells, touch, crowds or visual input?

Capacity Is your physical, cognitive or emotional capacity already low?

Demand Is too much being asked of you right now?

Uncertainty Too many decisions, unclear plans or unpredictability?

Support Would practical help make the situation easier?

Regulate → Could your body need something? →

Important: This guide provides general educational information and self-help ideas. Anxiety can cause physical symptoms, but physical symptoms can also have other causes. New, severe, persistent or concerning symptoms should not automatically be assumed to be anxiety. Seek appropriate medical, psychological or allied-health support where needed.