How Do I Know If I Have Anxiety?

Everyone feels anxious from time to time... before an exam, a presentation, or a big life event. But when worry or fear becomes constant, overwhelming, or difficult to control, it might be more than everyday stress.

At Tiny Therapy Collective, we often hear people ask, “How do I know if I have anxiety?” Understanding the signs is an important first step toward relief. Anxiety is one of the most common mental health concerns, and with the right support, it’s highly treatable.

1. What Is Anxiety?

Anxiety is your body’s natural response to perceived danger or stress; it’s the “fight, flight, or freeze” system meant to protect you. In moderation, anxiety helps you stay alert and prepared. But when this response activates too often or too intensely, it can start interfering with your daily life.

Therapy helps you learn how to manage anxiety by calming your nervous system, identifying triggers, and developing healthier coping strategies.

2. Common Signs and Symptoms of Anxiety

Anxiety can show up in many ways including physical, emotional, and behavioural. You might notice some of the following:

Physical Symptoms

Rapid heartbeat or shortness of breath
Muscle tension, headaches, or stomach discomfort
Sweating, shaking, or dizziness
Difficulty sleeping or feeling constantly tired

Emotional Symptoms

Persistent worry or racing thoughts
Difficulty concentrating or feeling “on edge”
Irritability or restlessness
A sense of dread or fear about the future

Behavioural Symptoms

Avoiding situations that trigger worry
Overpreparing, double-checking, or seeking reassurance
Difficulty relaxing or enjoying downtime

If several of these symptoms are present most days, and they’re affecting your work, relationships, or daily functioning, you may be experiencing an anxiety disorder.

3. Types of Anxiety

There are different forms of anxiety, each with its own patterns. You don’t need to identify which one applies (a therapist can help with that), but understanding them can make your experience feel more familiar.

Generalized Anxiety Disorder (GAD): Ongoing, excessive worry about everyday life events.
Social Anxiety: Intense fear of being judged or embarrassed in social situations.
Panic Disorder: Sudden episodes of intense fear with physical symptoms like racing heart or dizziness.
Health Anxiety: Persistent worry about illness despite reassurance.
Phobias: Specific fears of certain objects, situations, or experiences.

Therapy helps uncover which type of anxiety may be affecting you and provides tailored tools to manage it effectively.

4. How Therapy Can Help

At Tiny Therapy Collective, our therapists use evidence-based approaches that teach you how to understand, regulate, and reduce anxiety in everyday life.

Cognitive Behavioural Therapy (CBT)

CBT helps you identify unhelpful thought patterns that fuel worry and teaches practical strategies to challenge them. It’s one of the most effective treatments for anxiety.

Dialectical Behaviour Therapy (DBT)

DBT helps you manage intense emotions, tolerate distress, and stay grounded during moments of high stress.

Trauma-Informed and Strengths-Based Therapy

For those whose anxiety is connected to past experiences, trauma-informed care ensures therapy feels safe and empowering. A strengths-based approach helps you recognize and build on what’s already working.

Therapy provides more than coping tools... it offers understanding, relief, and a renewed sense of control.

5. Everyday Supports: What You Can Try Now

Even small shifts can help ease anxiety symptoms. Here are a few simple, evidence-informed practices to try:

1. Slow Breathing

Taking slow, deep breaths helps calm the body’s stress response. Try inhaling for four counts and exhaling for six.

2. Grounding Exercises

When anxiety spikes, gently focus on your senses: notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

3. Limit Overthinking Time

Set a timer for “worry time” once per day. Outside that window, gently redirect your focus to the present moment.

4. Move Your Body

Physical movement, even a short walk, can help release tension and balance mood-regulating chemicals in the brain.

5. Connect With Others

Talk with someone you trust or consider scheduling a free consultation with a therapist. Anxiety often lessens when you feel supported and understood.

6. When to Seek Professional Help

You might consider reaching out for therapy if:

Anxiety lasts for weeks or months without improving
Worry interferes with sleep, work, or relationships
You experience frequent physical symptoms like tension, nausea, or heart racing
You’re avoiding activities or opportunities because of fear

Anxiety is treatable. Working with a therapist can help you understand your anxiety and learn skills to live with greater calm and confidence.

7. Taking the Next Step

Recognizing anxiety is the first step toward change. Therapy can help you understand your mind, calm your body, and regain a sense of balance.

At Tiny Therapy Collective, we provide online anxiety therapy across Ontario, using CBT, DBT, and trauma-informed care to support lasting relief. Our therapists are warm, collaborative, and deeply respectful of each person’s unique story.