What does Anxiety Really Feel Like?

Anxiety is often misunderstood. From the outside, it can look like worry, restlessness, or avoidance. On the inside, however, it can feel like a storm—racing thoughts that won’t quiet down, a pounding heart, tightness in the chest, and a sense of dread that lingers even when nothing is obviously wrong. Many people with anxiety describe feeling like their mind is on overdrive, scanning for threats and rehearsing “what if” scenarios that feel impossible to stop.

For loved ones, it’s important to recognize that anxiety is not just “nerves” or “overthinking.” It is a real and often overwhelming physical and emotional experience. Offering compassion and patience can make a huge difference. Instead of pushing for reassurance or quick fixes, simply listening and validating the experience—saying something like “That sounds really hard” or “I’m here with you”—can be incredibly grounding.

There are also many coping skills that can help calm anxiety in the moment. Simple breathing techniques, such as box breathing or diaphragmatic breathing, can slow down the body’s stress response. Grounding skills like naming five things you see, four you feel, three you hear, two you smell, and one you taste can bring someone back into the present. Journaling, physical movement, and progressive muscle relaxation can also help reduce anxious tension. These tools don’t eliminate anxiety, but they can provide a sense of control and relief when the feelings become overwhelming.

Therapy can help by giving individuals practical tools to manage the intensity of their symptoms while addressing the root causes of their anxiety. For family and friends, understanding what anxiety feels like from the inside out can build empathy, reduce frustration, and strengthen relationships. Together, this support can help someone with anxiety feel less alone and more empowered in their journey toward healing.