That familiar feeling of a “knot in your stomach” or “butterflies” before a big event is universal, but finding the right words to describe it can be a challenge. Standard vocabulary often falls short of capturing the physical and mental weight of worry.
That’s where idioms for anxiety become your secret tool. This article will help you master powerful phrases that truly capture every shade of nervousness and stress, allowing you to express these feelings with more authenticity and clarity.
Best Idioms for Anxiety
1. Butterflies in My Stomach
Meaning: Feeling nervous or anxious, like fluttering sensations in the stomach.
In a Sentence:
She had butterflies in her stomach before the big speech.
His butterflies in the stomach grew with every anxious moment.
Other Ways to Say: Nervous jitters, Stomach knots, Anxious flutters
2. Shake Like a Leaf
Meaning: To tremble with anxiety or fear, like a leaf in the wind.
In a Sentence:
She was shaking like a leaf before her exam.
He shook like a leaf, anxious about the interview.
Other Ways to Say: Tremble nervously, Quiver with fear, Shudder anxiously
3. Jump Out of Your Skin
Meaning: To be startled or extremely anxious, as if leaping from fright.
In a Sentence:
The loud noise made her jump out of her skin.
He jumped out of his skin, anxious about the results.
Other Ways to Say: Get startled, Freak out, Be shocked
4. Blood Runs Cold
Meaning: To feel a sudden chill of anxiety or fear.
In a Sentence:
Her blood ran cold when she heard the anxious news.
His blood runs cold thinking about the anxious meeting.
Other Ways to Say: Chill of fear, Freeze with dread, Heart-stopping anxiety
5. Heart in My Mouth
Meaning: Feeling intense anxiety, as if your heart is in your throat.
In a Sentence:
She had her heart in her mouth during the tense speech.
His heart was in his mouth, anxious about the outcome.
Other Ways to Say: Intense fear, Nervous dread, Throat-tightening anxiety
6. On Pins and Needles
Meaning: Feeling nervous or anxious while awaiting something.
In a Sentence:
She was on pins and needles waiting for the test results.
He’s on pins and needles, anxious about the decision.
Other Ways to Say: Anxious, Nervous, On edge
7. Quaking in My Shoes
Meaning: Trembling with anxiety or fear, as if shaking in your shoes.
In a Sentence:
She was quaking in her shoes before the presentation.
He’s quaking in his shoes, anxious about the speech.
Other Ways to Say: Shaking with fear, Trembling nervously, Scared stiff
8. Scared Out of My Wits
Meaning: Extremely anxious or frightened, losing all composure.
In a Sentence:
She was scared out of her wits by the sudden news.
He’s scared out of his wits, anxious about the meeting.
Other Ways to Say: Terrified, Petrified, Frightened to death
9. Cold Sweat
Meaning: Sweating from anxiety or fear, often with a clammy feeling.
In a Sentence:
She broke out in a cold sweat before her speech.
He was in a cold sweat, anxious about the deadline.
Other Ways to Say: Nervous sweat, Clammy fear, Anxious perspiration
10. Have a Panic Attack
Meaning: To experience sudden, intense anxiety or fear.
In a Sentence:
She felt like she’d have a panic attack before the exam.
His anxiety was so high that he had a panic attack.
Other Ways to Say: Freak out, Lose control, Overwhelmed by fear
11. Heart Pounding
Meaning: Feeling intense anxiety, with a racing heartbeat.
In a Sentence:
Her heart was pounding as she faced the anxious moment.
He felt his heart pounding, anxious about the outcome.
Other Ways to Say: Racing heart, Thumping chest, Anxious heartbeat
12. At Your Wits’ End
Meaning: Completely stressed or anxious, unable to cope further.
In a Sentence:
She was at her wits’ end with the anxious workload.
He’s at his wits’ end, anxious about the project.
Other Ways to Say: Out of ideas, Breaking point, Overwhelmed
13. Bated Breath
Meaning: Waiting anxiously, holding one’s breath in suspense.
In a Sentence:
She waited with bated breath for the anxious news.
He’s with bated breath, anxious about the results.
Other Ways to Say: Breathless anticipation, Nervous waiting, Tense suspense
14. Fear Is a Shadow
Meaning: Anxiety or fear that looms over you, like a persistent shadow.
In a Sentence:
Fear was a shadow over her during the anxious wait.
His fear is a shadow, fueling his anxiety daily.
Other Ways to Say: Lingering dread, Haunting fear, Persistent anxiety
15. Hair Standing on End
Meaning: Feeling intense anxiety or fear, causing goosebumps.
In a Sentence:
Her hair was standing on end, anxious about the news.
His hair stood on end from the anxious situation.
Other Ways to Say: Goosebumps, Shivers of fear, Chilled with anxiety
Related Post: 50 Useful Idioms About the Past and Memory
16. A Scary Cat
Meaning: Someone easily frightened or overly anxious.
In a Sentence:
She’s a scary cat, always anxious about new things.
He’s such a scary cat, nervous about the smallest risks.
Other Ways to Say: Nervous wreck, Easily spooked, Timid soul
17. Bundle of Nerves
Meaning: Extremely anxious or nervous, full of tension.
In a Sentence:
She was a bundle of nerves before her speech.
He’s a bundle of nerves, anxious about the exam.
Other Ways to Say: Nervous wreck, Jittery mess, Tense bundle
18. Cold Feet
Meaning: Hesitation or anxiety about committing to something.
In a Sentence:
She got cold feet, anxious about the big decision.
He’s getting cold feet, nervous about the commitment.
Other Ways to Say: Second thoughts, Nervous hesitation, Backing out
19. Freeze with Fear
Meaning: To become paralyzed by anxiety or fear.
In a Sentence:
She froze with fear, anxious about the presentation.
He froze with fear, overwhelmed by anxiety.
Other Ways to Say: Paralyzed by fear, Stunned with anxiety, Immobilized
20. Like a Cat on Hot Bricks
Meaning: Extremely nervous or restless, like a cat on a hot surface.
In a Sentence:
She was like a cat on hot bricks before the test.
He’s like a cat on hot bricks, anxious about the news.
Other Ways to Say: Jumpy, Restless, Nervously agitated
21. On the Edge
Meaning: Feeling tense or anxious, as if on the brink of something.
In a Sentence:
She’s on the edge, anxious about the upcoming event.
He was on the edge, nervous about the decision.
Other Ways to Say: Tense, Nervous, Jumpy
22. Scared Stiff
Meaning: Paralyzed or rigid with anxiety or fear.
In a Sentence:
She was scared stiff before her public speech.
He’s scared stiff, anxious about the confrontation.
Other Ways to Say: Petrified, Frozen with fear, Terrified
23. Walk on Eggshells
Meaning: To act cautiously due to anxiety or fear of upsetting someone.
In a Sentence:
She’s walking on eggshells, anxious around her boss.
He walks on eggshells, nervous about the situation.
Other Ways to Say: Tread carefully, Be cautious, Handle delicately
24. Worried Sick
Meaning: Extremely anxious or concerned, to the point of feeling ill.
In a Sentence:
She’s worried sick about her exam results.
He was worried sick, anxious about his family.
Other Ways to Say: Sick with worry, Anxious to death, Deeply concerned
25. Tied Up in Knots
Meaning: Feeling extremely anxious or tense, as if physically knotted.
In a Sentence:
She’s tied up in knots over the upcoming deadline.
He’s tied up in knots, anxious about the meeting.
Other Ways to Say: Tense, Stressed out, Wound up
26. Sweat Bullets
Meaning: To be extremely anxious, often sweating profusely.
In a Sentence:
She was sweating bullets before her big presentation.
He’s sweating bullets, anxious about the results.
Other Ways to Say: Nervous sweat, In a panic, Stressed out
27. On Tenterhooks
Meaning: In a state of anxious suspense or tension.
In a Sentence:
She’s on tenterhooks, anxious about the exam outcome.
He was on tenterhooks, waiting nervously for news.
Other Ways to Say: On edge, Anxiously waiting, Tense anticipation
28. Heart in Your Boots
Meaning: Feeling deep anxiety or dread, as if sinking.
In a Sentence:
Her heart was in her boots, anxious about the news.
He felt his heart in his boots, nervous about the task.
Other Ways to Say: Sinking feeling, Deep dread, Heavy anxiety
29. Jittery as a June Bug
Meaning: Extremely nervous or restless, like a jittery insect.
In a Sentence:
She was jittery as a June bug before her speech.
He’s jittery as a June bug, anxious about the test.
Other Ways to Say: Nervous wreck, Shaky, Restless
30. In a Tizzy
Meaning: A state of nervous agitation or anxiety.
In a Sentence:
She’s in a tizzy, anxious about the event plans.
He was in a tizzy, nervous about the deadline.
Other Ways to Say: Worked up, Flustered, Anxious mess
31. Bite Your Nails
Meaning: To be nervous or anxious, often shown by nail-biting.
In a Sentence:
She’s biting her nails, anxious about the results.
He bit his nails, nervous during the tense wait.
Other Ways to Say: Be nervous, Feel anxious, Stress out
32. Run Around in Circles
Meaning: To be anxious and busy without progress, like spinning in place.
In a Sentence:
She’s running around in circles, anxious about the task.
He ran around in circles, nervous with no results.
Other Ways to Say: Go nowhere, Spin wheels, Waste effort
33. Freak Out
Meaning: To react with extreme anxiety or panic.
In a Sentence:
She freaked out, anxious about the sudden change.
He’s freaking out, nervous about the big event.
Other Ways to Say: Panic, Lose it, Go crazy
34. In a Cold Panic
Meaning: Experiencing intense, chilling anxiety or fear.
In a Sentence:
She was in a cold panic before her speech.
He’s in a cold panic, anxious about the outcome.
Other Ways to Say: Chilled with fear, Frozen panic, Intense anxiety
35. Stomach in Knots
Meaning: Feeling tight or tense with anxiety, like a knotted stomach.
In a Sentence:
Her stomach was in knots, anxious about the exam.
He felt his stomach in knots, nervous about the news.
Other Ways to Say: Tense gut, Anxious tightness, Nervous twist
Related Post: 50 Idioms About Storms Full of Thunder
36. Lose Your Cool
Meaning: To become anxious or lose composure under pressure.
In a Sentence:
She lost her cool, anxious during the tense meeting.
He’s losing his cool, nervous about the deadline.
Other Ways to Say: Get upset, Lose composure, Snap under pressure
37. In Over Your Head
Meaning: Overwhelmed by anxiety due to a challenging situation.
In a Sentence:
She’s in over her head, anxious about the project.
He felt in over his head, nervous about the task.
Other Ways to Say: Out of depth, Overwhelmed, Beyond capacity
38. Nervous Wreck
Meaning: Extremely anxious or emotionally unstable.
In a Sentence:
She’s a nervous wreck before the big presentation.
He’s a nervous wreck, anxious about the interview.
Other Ways to Say: Basket case, Anxious mess, Jittery wreck
39. Under the Gun
Meaning: Feeling intense anxiety or pressure to meet expectations.
In a Sentence:
She’s under the gun, anxious about the tight deadline.
He felt under the gun, nervous about the task.
Other Ways to Say: Under pressure, In a bind, Stressed out
40. Frazzled
Meaning: Worn out and anxious from stress or overwork.
In a Sentence:
She’s frazzled, anxious from juggling too many tasks.
He felt frazzled and nervous after a hectic day.
Other Ways to Say: Worn out, Stressed out, Exhausted
41. Wound Up
Meaning: Tense or anxious, like a tightly wound spring.
In a Sentence:
She’s wound up, anxious about the upcoming event.
He’s wound up, nervous about the big decision.
Other Ways to Say: Tense, Stressed out, On edge
42. Up a Creek Without a Paddle
Meaning: In a difficult, anxiety-inducing situation with no easy solution.
In a Sentence:
She’s up a creek without a paddle, anxious about the issue.
He felt up a creek without a paddle, nervous about the problem.
Other Ways to Say: In a bind, Stuck, In trouble
43. Grind Your Teeth
Meaning: To feel anxious or frustrated, often shown physically.
In a Sentence:
She’s grinding her teeth, anxious about the deadline.
He grinds his teeth, nervous about the outcome.
Other Ways to Say: Clench jaw, Be tense, Stress out
44. In Hot Water
Meaning: In a stressful or anxiety-inducing situation, like trouble.
In a Sentence:
She’s in hot water, anxious about her mistake.
He’s in hot water, nervous about the consequences.
Other Ways to Say: In trouble, Under pressure, In a mess
45. On the Ropes
Meaning: In a difficult, anxiety-filled situation, close to defeat.
In a Sentence:
She’s on the ropes, anxious about the project’s failure.
He’s on the ropes, nervous about the challenge.
Other Ways to Say: In trouble, At breaking point, Struggling
46. Lose Sleep Over
Meaning: To be so anxious that it affects sleep.
In a Sentence:
She’s losing sleep over her anxious thoughts.
He lost sleep over the anxiety of the situation.
Other Ways to Say: Worry excessively, Stay awake, Be stressed out
47. In a Sweat
Meaning: Nervous or anxious, often with physical sweating.
In a Sentence:
She’s in a sweat, anxious about the presentation.
He was in a sweat, nervous about the deadline.
Other Ways to Say: Nervous, Anxious, Stressed out
48. Have the Jitters
Meaning: To feel shaky or anxious, like trembling nerves.
In a Sentence:
She had the jitters before her big performance.
He’s got the jitters, anxious about the test.
Other Ways to Say: Be nervous, Feel shaky, Anxious tremors
49. Heart Skips a Beat
Meaning: A sudden feeling of anxiety or excitement, like a missed heartbeat.
In a Sentence:
Her heart skipped a beat, anxious about the news.
His heart skips a beat, nervous before the speech.
Other Ways to Say: Sudden fear, Nervous jolt, Heart flutters
50. Ants in Your Pants
Meaning: Restless or anxious, unable to stay still.
In a Sentence:
She’s got ants in her pants, anxious about the event.
He’s got ants in his pants, nervous about the wait.
Other Ways to Say: Restless, Jumpy, Fidgety
Exercise to Practice – Idioms for Anxiety
- Before his first public speech, he was a total _________________________.
- She was _________________________ waiting for the college admission results to be announced.
- The sudden, loud thunderclap made her _________________________.
- He was so nervous before the job interview that his _________________________ were running wild.
- After she made a mistake at work, she was afraid she would be _________________________ by her boss.
- He has been _________________________ about the upcoming presentation for days.
- She had to _________________________ to avoid upsetting her highly stressed coworker.
- I was so worried about the test results that I _________________________ the entire night before.
- He felt completely _________________________ by the sudden increase in his workload.
- His heart was _________________________ as he waited for the doctor to deliver the results.
Answer Key
- bundle of nerves
- on pins and needles
- jump out of her skin
- butterflies in his stomach
- in hot water
- tied up in knots
- walk on eggshells
- lost sleep over
- in over his head
- in his mouth
Conclusion
Using idioms for anxiety is the perfect way to articulate feelings of worry with authenticity and precision. These phrases are powerful tools for sharing your inner world and connecting with others on a deeper level. Start using these idioms today to express what words alone cannot.
Danny Weber is a language enthusiast and freelance writer with a passion for unpacking the beauty of idioms and metaphors. Through years of research and creative exploration, Danny helps readers understand the deeper meanings behind familiar phrases—making figurative language feel accessible, engaging, and alive. Whether he’s decoding classic sayings or crafting new twists on old expressions, Danny’s work invites you to see language with fresh eyes.
