Anxiety as a symptom encompasses the subjective experience of worry, apprehension, nervous tension, and fear, along with associated physical manifestations including a racing heart, tight chest, shallow breathing, muscle tension, and gut discomfort. It exists on a spectrum from mild situational nervousness to severe, generalised anxiety that pervades daily life. Anxiety activates the body's sympathetic nervous system, creating a state of physiological preparedness that, when sustained, becomes exhausting and damaging.

What lifestyle changes can help with anxiety?

Regular aerobic exercise has strong evidence for reducing anxiety. Mindfulness-based practices (MBSR) are well-evidenced. Reduce caffeine and alcohol. Prioritise consistent sleep. Diaphragmatic breathing techniques can reduce acute anxiety responses.

What integrative approaches support anxiety?

Cognitive Behavioural Therapy (CBT) has the strongest evidence base for anxiety. Mindfulness-Based Stress Reduction (MBSR) has good evidence across multiple trials. Exercise shows moderate to strong benefit. Lavender aromatherapy has some supporting evidence for mild anxiety symptoms.

When should I seek professional support for anxiety?

Anxiety significantly interfering with daily functioning or relationships Panic attacks involving chest pain, dizziness, or breathlessness Anxiety accompanied by thoughts of self-harm Sudden onset anxiety with no prior history – physical causes should be ruled out

emotionalComplementaryHolistic

Anxiety

A feeling of worry, unease, or fear that may be mild or intense. As a symptom, anxiety can accompany many physical and psychological conditions and varies widely in presentation.

Understand what may be causing this

Reviewed by Dr. Ava Gardner · Integrative Medicine Researcher26 March 2026High Evidence

Quick answer

Anxiety as a symptom (ICD-10: R45.1; ICD-11: MB24) is characterised by persistent worry, physiological arousal, and avoidance. Associated with anxiety disorders, thyroid dysfunction, and chronic stress. Strongest evidence supports CBT, MBSR, and aerobic exercise. Holistic approaches include breathwork, adaptogens, and lifestyle regulation.

Recognition

Do any of these feel familiar?

Persistent worry or sense of dread

Muscle tension, restlessness, or inability to relax

Rapid heartbeat or shortness of breath

Difficulty concentrating or sleeping

Avoidance of situations perceived as threatening

What is Anxiety?

A feeling of worry, unease, or fear that may be mild or intense. As a symptom, anxiety can accompany many physical and psychological conditions and varies widely in presentation.

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