Anxiety Symptoms: How to Recognise Anxiety and Where to Get Help

Everyone worries sometimes — about exams, jobs, money, family, health. But for some people, worry becomes constant and overwhelming. Their heart races, their stomach churns, they can't sleep, and they feel on edge almost all the time.

In Bangladesh, many people don't talk about anxiety. It may be called "tension", blamed on "weak nerves", or dismissed as "just overthinking". Some go from doctor to doctor for chest pain, gastric problems or headaches without anyone mentioning anxiety.

The WHO says anxiety disorders are the world's most common mental disorders, affecting 470 million people in 2023, and that highly effective treatments exist — yet only about 1 in 4 people who need treatment receive it. This guide explains the signs and how to get help.

Normal Worry vs an Anxiety Disorder

The NHS says most people feel anxious sometimes, and it doesn't always mean you have a disorder. It's more likely to be generalised anxiety disorder (GAD) if you feel anxious most of the time and it affects your everyday life.

The WHO describes anxiety disorders as fear and worry that are intense and excessive, usually with physical tension and other symptoms. They are difficult to control, cause significant distress, and can last a long time if untreated. They can affect family, social, school and working life.

Anxiety Symptoms

Main symptom (NHS)

Feelings of stress or worry that affect your daily life and are difficult to control.

Other symptoms of GAD (NHS)

• Difficulty sleeping
• Feeling restless, irritable, or finding it hard to concentrate
• Getting tired easily
• Feeling tense
• Stomach problems
• A more noticeable or unusual heartbeat (palpitations)
• Feeling lightheaded or dizzy
• Low mood or depression

Other types of anxiety (NHS)

It's common to have more than one, for example:

• Panic disorder — sudden attacks of anxiety and panic
• Phobias — overwhelming fear of something specific

What a panic attack can feel like

People describe a sudden rush of fear with a pounding heart, sweating, shaking, shortness of breath, chest tightness, dizziness, or a feeling that something terrible is about to happen. It usually peaks within minutes.

Important: chest pain, breathlessness and palpitations can also be signs of a heart attack or other serious illness. If you're unsure, or it's the first time, seek urgent medical help. Don't assume it's "only anxiety".

Who is affected?

The WHO says more women are affected than men, and symptoms often begin in childhood or adolescence.

Anxiety in Everyday Bangladeshi Life

Common pressures include:

• Exam and admission test stress
• Job insecurity, unemployment, or long working hours
• Financial worries and debt
• Family conflict, marriage pressure
• Caring for sick family members
• Living far from family, including migrant workers abroad
• After trauma: accidents, floods, violence

Example

Nayeem, 27, works in a private firm in Dhaka. For six months he has worried constantly about losing his job, his parents' health and money. He sleeps badly, gets stomach upsets before meetings, and once had sudden chest tightness and a racing heart that sent him to an emergency department, where his heart tests were normal. A doctor later explained his symptoms fit an anxiety disorder, and they discussed self-help, talking therapy and treatment options.

Self-Help That Can Make a Difference

These approaches are widely recommended alongside professional care:

Look after your body

• Keep a regular sleep routine — poor sleep and anxiety feed each other
• Exercise regularly — even a daily brisk walk
• Cut down on caffeine (tea, coffee, energy drinks)
• Avoid alcohol, nicotine and drugs — they can worsen anxiety
• Eat regular meals

Calm your mind

• Slow breathing: breathe in gently through your nose for a count of 4, out slowly for a count of 6, for a few minutes
• Grounding: name 5 things you can see, 4 you can touch, 3 you can hear
• Write worries down and set a short "worry time" each day
• Limit news and social media if they make you more anxious
• Prayer, meditation or quiet time may help many people feel calmer

Stay connected

• Talk to someone you trust — a friend, family member or religious leader
• Don't isolate yourself
• Keep doing activities you value, even in small steps

Treatment for Anxiety

The WHO says highly effective treatments exist. These include:

• Psychological (talking) therapies, such as cognitive behavioural therapy (CBT)
• Medicines, when appropriate, prescribed and monitored by a doctor

A doctor can also check for physical causes that mimic anxiety, such as an overactive thyroid (the NHS lists nervousness, anxiety and a fast heartbeat among its symptoms).

About medicines

• Don't take sedatives or sleeping tablets that weren't prescribed for you — some are habit-forming
• Under BM&DC telemedicine guidelines, psychotropic medicines cannot be prescribed through online consultations — a doctor may advise an in-person visit for medicine
• Don't stop prescribed medicines suddenly without medical advice

When to See a Doctor

The NHS advises seeing a doctor if:

• You think you might have generalised anxiety disorder
• You've been diagnosed and treatments aren't helping

Also seek help if anxiety:

• Stops you working, studying or sleeping
• Leads you to avoid places or people
• Comes with low mood, hopelessness, or using alcohol or drugs to cope
• Started after a traumatic event

If you're pregnant or have had a baby in the last year, the NHS notes your midwife or doctor can also help.

Get Urgent Help

If you or someone else is in crisis — thinking about suicide or self-harm, or unable to keep safe:

• Call 999 (national emergency number) or go to the nearest hospital emergency department
• Stay with the person and remove anything they could use to harm themselves
• Tell someone you trust right away

You are not alone, and help is available.

Related reading: Poor sleep and anxiety feed each other — see how to sleep better. Stress can also trigger gut symptoms: read acidity treatment, and for thyroid-related symptoms see hypothyroidism symptoms.

Frequently Asked Questions

What are the main symptoms of anxiety?

Constant, hard-to-control worry, plus restlessness, poor sleep, tiredness, tension, poor concentration, stomach problems, palpitations and dizziness (NHS).

Is anxiety a real illness?

Yes. The WHO says anxiety disorders are the most common mental disorders worldwide, and effective treatments exist.

Can anxiety cause chest pain?

Anxiety can cause chest tightness, but chest pain can also mean a heart problem. Seek urgent care if unsure.

How can I calm anxiety quickly?

Slow breathing, grounding techniques and stepping away from the stressful situation can help in the moment.

Can anxiety be cured?

Many people recover or manage anxiety well with talking therapy, self-help and sometimes medicine.

Can I get help for anxiety online?

Yes, for advice and support. Some medicines can't be prescribed online under BM&DC rules, and a doctor may recommend an in-person visit.

Talk to a Doctor About Anxiety on ShifaMate

If you're struggling with worry, poor sleep or physical symptoms you think may be anxiety, you can consult a verified doctor privately through ShifaMate. Explain in your own words — by text or voice message — what you're feeling and how long it's been happening. The doctor can check for physical causes, advise on next steps, and refer you for specialist care if needed. You can also browse ShifaMate doctors.

If you're in crisis or thinking of harming yourself, call 999 or go to the nearest hospital now.

References

• World Health Organization. Anxiety disorders (fact sheet)
• NHS. Generalised anxiety disorder (GAD) in adults
• NHS. Overactive thyroid (hyperthyroidism) — symptoms
• Bangladesh Medical & Dental Council. Telemedicine Guidelines (July 2020)

This article is for general information and does not replace advice from a qualified doctor.