Anxiety Symptoms Checklist (AU): Simple Signs to Look For
- revivalht
- 20 hours ago
- 3 min read
Not sure if it’s anxiety or just a rough week? Use this plain-English checklist of body sensations, thoughts/emotions, and behaviours to spot common signs. Then see what to do next and when to seek help in Australia.
If you’re still weighing up stress vs anxiety, start with our stress vs anxiety differences guide (quick comparison table).
How To Use This Anxiety Symptoms Checklist
This anxiety symptoms checklist is so simple to use:
Tick what shows up for you most days or most weeks.
If several items appear over 2+ weeks or impact work, sleep or relationships, it’s worth getting support.
This isn’t a diagnosis; it’s a helpful starting point.
Physical Signs (Body)
These are common body sensations people notice when anxiety is hanging around. You don’t need all of them—tick what shows up most days or most weeks.
Tight chest or restlessness
Faster heartbeat or short of breath
Dizziness or light-headedness
Stomach/GI upset, nausea, “nervous stomach”
Muscle tension (jaw/shoulders), headaches
Trouble falling or staying asleep
Thoughts & Emotions (Mind)
Anxiety often shapes how we think and feel. If these patterns are familiar, mark the ones you notice most.
Looping “what-ifs” or catastrophising
Hard to switch off; mind races at night
Feeling on edge, keyed up or irritable
Expecting the worst; scanning for danger
Reassurance seeking or over-checking
Behaviours (What You Do)
Anxiety can nudge everyday habits and choices. These are behaviours that tend to creep in when worry sticks.
Avoiding tasks, people or places
Putting things off; hard to start/finish
Sleep routine slips; more screen scrolling
Using quick fixes (caffeine, sugar, alcohol) to cope
Saying “yes” when you mean “no” (tension builds)
Anxiety vs Normal Stress (At a Glance)
Here’s a quick snapshot so you can tell them apart fast. Use it alongside the checklist above.
Trigger: stress has a clear cause; anxiety may not
Duration: stress eases when things change; anxiety lingers
Relief: stress improves with rest; anxiety needs targeted techniques (Deep dive: see stress vs anxiety differences.)
Quick Steps That Help
Try one of these now—no equipment needed. Gentle, repeatable actions work best.
4-7-8 or 4-4-6 breathing (2–3 mins): 6–8 cycles
Body first: short walk, shoulder rolls, sip of water
Name it: “My body’s on alert; I can bring it down”
Learn more about breathing techniques that actually help.
Free Guide: Calm Your Mind in Minutes
5 therapist-approved techniques + a relaxing audio.
When To Seek Help in Australia
If symptoms last more than two weeks, feel frequent/intense, or limit work, sleep or relationships, speak with your GP or a qualified professional. For immediate support, Lifeline 13 11 14 and Beyond Blue can help.
Where Hypnotherapy Fits
Hypnotherapy can complement care by easing overthinking, supporting calmer breathing and improving sleep cues. We offer online sessions across Australia. View our Anxiety & Stress Relief services and see what a hypnotherapy session looks like and decide if it suits you.
Frequently Asked Questions
Q. How many items on this checklist mean I have anxiety?
A. There’s no magic number. If several signs show up for 2+ weeks or affect daily life, it’s a good time to seek support.
Q. Can these signs be caused by other health issues?
A. Yes—always consider medical causes. If you’re unsure, check in with your GP.
Q. What should I do first if I’m overwhelmed?
A. Start with slow breathing (2–3 minutes), a short walk and water. Then plan one small step—like calling your GP.
Q. Do I need to eliminate anxiety completely?
A. No. The goal is to reduce intensity and frequency, and build confidence with practical skills.
Q. Can I use these steps during a panic spike?
A. Yes—start with a long, easy exhale or the physiological sigh. Keep breaths comfortable; avoid forcing deep inhales.
About The Author
Steve Hebble is a Clinical Hypnotherapist based in Perth, WA, supporting clients online across Australia. He works with anxiety and stress, focusing on practical techniques clients can use between sessions.
Disclaimer: Information here is general and does not replace medical advice. If you’re concerned about safety or symptoms are severe, speak with your GP or call Lifeline 13 11 14.
Ready For Personalised Support?
Book an online Free Discovery Session (Australia wide).
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