The three signs your anxiety has slipped into a disorder

Anxiety becomes a problem when it stops you enjoying life, affects your body, or feels constant. Photo / 123RF

While it’s normal to feel anxious occasionally, you may be suffering from something more serious. Here are the signs to look out for.

If anxiety is stopping you from living the life you want, it’s important to ask whether it’s something more than everyday worries. “Anxiety is your body’s way of trying to protect you,” says Thalia Gilligan, a BACP-registered therapist who specialises in trauma-related anxiety. “But sometimes it becomes like an oversensitive smoke detector, going off when there’s no real fire.”

Although anxiety is the body’s survival mechanism designed to keep us alert, when that fleeting sense of unease becomes a constant companion, dominating your thoughts, interrupting your routines and dictating your choices, it might be time to take action.

“This is particularly the case when the cause of your anxiety starts to be difficult to discern,” explains Ali Ross, a UKCP-registered therapist who specialises in anxiety. “Then if the intensity of your anxiety is overwhelming, you may be tipping into a disorder,” he says.

Here are three key signs to tell if your anxiety has slipped into a disorder – and what you can do to take back control.

1. Your anxiety regularly stops you from doing things you enjoy

“Avoidance is one of the most tell-tale signs of an anxiety disorder,” says Ross. “If your life is getting smaller, if you’re staying home to avoid situations that might make you anxious or withdrawing from activities you used to enjoy – that’s a red flag.”

This pattern of avoidance can feel logical at first. It may seem easier to skip a dinner party or a work event or to cancel a holiday for fear of what might go wrong. But over time, this avoidance can create a vicious cycle, reinforcing the belief the world is unsafe or you can’t handle it.

If you’ve noticed yourself skipping activities, such as meeting friends or talking to intimidating people at work, start from a place of enquiry, says Ross. “Do some critical thinking. Learn the basics about getting a good night’s sleep, eating good food, hydrating, meditate, keep house plants, get outside of the house, don’t drink too much coffee.” And then start treating yourself more kindly, he advises. “Imagine somebody else experiencing the anxiety that you’re experiencing. What would you most want for them? To be met with kindness and care.”

Anxiety evolved as a survival mechanism, helping early humans stay alert to potential dangers. Photo / 123RF

2. Physical symptoms take over your life

Anxiety doesn’t just exist in your mind, it manifests in your body. Common symptoms include a racing heart, sweating, stomach problems and muscle tension. For some, these can escalate into full-blown panic attacks, which can feel like a heart attack or an inability to breathe.

“Panic attacks are a common sign that anxiety has reached a disordered state,” explains Ross. “Your body is shouting at you to pay attention. Panic isn’t random – it’s your system going into overdrive because it feels overwhelmed.”

Persistent anxiety also has long-term effects on your health. Chronic stress can lead to inflammation, weaken your immune system, and increase your risk of conditions like heart disease.

“When your body is stuck in fight-or-flight mode, it’s constantly pumping out stress hormones like cortisol and adrenaline,” says Gilligan. “These are useful in short bursts, but when they’re activated all the time, they cause inflammation and wreak havoc on your physical health.”

Physical movement can be a powerful antidote. “Exercise helps burn off the excess adrenaline and cortisol in your system,” suggests Gilligan. Studies show that five minutes of aerobic exercise can begin to stimulate anti-anxiety effects. “A short walk can help reset your nervous system. Pair this with grounding techniques, such as deep breathing or focusing on your senses, to remind your body that the danger has passed.”

Chronic anxiety can cause physical symptoms like muscle tension, digestive issues, and even inflammation. Photo / 123RF

3. Your anxiety feels constant and unexplained

While fear has a clear focus – an exam, a big speech, or a challenging conversation – anxiety often feels more diffuse, a lingering sense of unease with no clear trigger; a “nameless dread”. When this untethered anxiety becomes a constant hum in the background of your life, it’s often a sign of an anxiety disorder.

“When someone’s anxiety is ever-present and unlinked to specific events, that’s when we begin to look deeper,” says Gilligan. “This kind of anxiety can be tied to unresolved trauma. The body and mind are reacting as though they’re in constant danger, even when there’s no immediate threat.”

This is particularly common in people who’ve experienced relational trauma, such as childhood neglect or domestic abuse. “Trauma rewires your brain’s alarm system,” Gilligan explains. “It makes it hypersensitive, so even small stresses can feel overwhelming.”

“Anxiety is your best educator if you can learn to listen to it. It’s trying to tell you something about your life – what’s working, what isn’t, and what needs your attention,” says Ross. “The problem is, we’re often taught to fight or suppress it rather than meet it with curiosity.”

In the first instance, try a writing exercise, he advises. “Think about a kind teacher or mentor you may have had in the past and imagine the kind questions they might ask you to help you get to the bottom of your anxiety. What is it about their approach that inspired you and helped you in the past? Often we get stuck in our own harsh narratives in our heads, so this exercise helps you find a kinder voice to explore what might be going on for you.”

Trauma can rewire the brain, making even minor stresses feel overwhelming for some individuals. Photo / 123RF

How to take back control of anxiety

Start with self-enquiry

Journaling can help you explore the roots of your anxiety. Ask yourself questions like, “What tone am I using to talk to myself?”, or, “What would I say to a loved one in this situation?”

Practice saying ‘no’

Anxiety often thrives when we overextend ourselves. Think about where you might be saying “yes” to others at the expense of your own wellbeing.

Get moving

Physical activity is a proven way to reduce anxiety. Whether it’s a yoga session or a brisk walk, find a form of movement that feels good to you.

Exercising for as little as five minutes a day can reduce anxiety by lowering cortisol and releasing endorphins. Photo / 123RF

Seek support

Therapy can be transformative, especially when anxiety feels overwhelming. Trauma-informed therapists can help you untangle your anxiety if it’s triggered by past trauma and help you build tools for resilience.

Cultivate self-compassion

“We’re often kinder to others than we are to ourselves,” says Ross. “Imagine what you’d say to a friend experiencing your anxiety and then say it to yourself.”