Sometimes, we feel nervous or worried. This can happen before a test or when we have to speak in front of people. These feelings are called anxiety. People use special phrases, called idioms, to talk about these feelings in a fun or easy way. Idioms help us show how we feel without saying the same thing every time.
Some idioms sound a little silly, but they can help us understand big feelings. For example, someone might say, “butterflies in my stomach” when they feel nervous. These sayings help us know we are not alone. In this article, we will look at some common idioms people use when they feel anxious.
Idioms for Anxiety
1. Butterflies in my stomach
Meaning: Feeling nervous or scared, especially before something important.
To Provide an Example: I had butterflies in my stomach before my spelling test. / Mom said she had butterflies before her job interview.
Alternative Meaning: Feeling jumpy or unsure. / A little scared inside.
2. On edge
Meaning: Feeling tense or worried.
To Provide an Example: Dad was on edge while waiting for the doctor. / I felt on edge during the thunderstorm.
Alternative Meaning: Not feeling calm. / Feeling like something bad might happen.
3. A bundle of nerves
Meaning: Feeling very nervous or anxious.
To Provide an Example: She was a bundle of nerves before the school play. / He became a bundle of nerves during the test.
Alternative Meaning: Too nervous to relax. / Feeling jumpy all over.
4. Lose your cool
Meaning: Get too nervous or upset.
To Provide an Example: I lost my cool when I couldn’t find my homework. / Tom lost his cool when his team lost the game.
Alternative Meaning: Get too upset. / Not able to stay calm.
5. Heart in your throat
Meaning: Feeling scared or worried something bad might happen.
To Provide an Example: My heart was in my throat when the lights went out. / She had her heart in her throat waiting for her turn.
Alternative Meaning: Very scared. / Feeling something scary is coming.
6. Shaky hands
Meaning: Hands move or tremble when you feel nervous.
To Provide an Example: I had shaky hands before reading out loud in class. / He had shaky hands during his piano lesson.
Alternative Meaning: Feeling unsure. / Body showing worry.
7. Cold feet
Meaning: Getting scared before doing something.
To Provide an Example: She got cold feet before the school dance. / He had cold feet before trying out for the team.
Alternative Meaning: Backing out because of fear. / Too nervous to go on.
8. Break into a sweat
Meaning: Start to sweat because of worry or fear.
To Provide an Example: I broke into a sweat before my turn to speak. / He broke into a sweat when he lost his backpack.
Alternative Meaning: Body reacting to nerves. / Feeling pressure inside.
9. A nervous wreck
Meaning: Feeling very, very anxious.
To Provide an Example: She was a nervous wreck before her test. / Dad was a nervous wreck while waiting at the dentist.
Alternative Meaning: Too worried to think straight. / Very uneasy.
10. Jumpy as a cat
Meaning: Easily scared or startled.
To Provide an Example: He was jumpy as a cat during the scary movie. / I was jumpy as a cat after hearing a loud noise.
Alternative Meaning: Quick to react. / Always alert and nervous.
11. Knots in my stomach
Meaning: Stomach feels tight from worry.
To Provide an Example: I had knots in my stomach before the math quiz. / She had knots in her stomach while waiting for her turn.
Alternative Meaning: Uncomfortable feeling inside. / Tummy upset from fear.
12. Biting your nails
Meaning: A nervous habit when feeling worried.
To Provide an Example: I started biting my nails before the big game. / He bites his nails during scary parts of a movie.
Alternative Meaning: Feeling anxious. / Trying to calm down.
13. Holding your breath
Meaning: Waiting nervously for something to happen.
To Provide an Example: We held our breath while the teacher graded our tests. / She held her breath during the race.
Alternative Meaning: Very tense. / Afraid to move or speak.
14. Sweaty palms
Meaning: Hands get wet when you feel scared.
To Provide an Example: My palms got sweaty before speaking in class. / His palms were sweaty before the spelling bee.
Alternative Meaning: Body showing worry. / Feeling nervous inside.
15. Tied up in knots
Meaning: Feeling tight and worried inside.
To Provide an Example: She was tied up in knots before her dance show. / I felt tied up in knots during the storm.
Alternative Meaning: Too tense to relax. / Worried feelings stuck inside.
16. Jumping out of my skin
Meaning: Getting scared very quickly.
To Provide an Example: I jumped out of my skin when the fire alarm rang. / He almost jumped out of his skin when the dog barked.
Alternative Meaning: Very startled. / A quick scare.
17. Feeling small
Meaning: Feeling unsure or scared in front of others.
To Provide an Example: I felt small when I had to sing alone. / She felt small when the teacher called on her.
Alternative Meaning: Not confident. / Wishing to hide.
18. A chill down my spine
Meaning: A scary or nervous feeling going down your back.
To Provide an Example: I felt a chill down my spine during the ghost story. / He got a chill down his spine before going on stage.
Alternative Meaning: Body feels fear. / Sudden scare.
19. Walk on eggshells
Meaning: Being careful because you’re afraid of making things worse.
To Provide an Example: I walked on eggshells after making Mom upset. / She walked on eggshells around her grumpy brother.
Alternative Meaning: Very careful. / Afraid to say or do the wrong thing.
20. Can’t sit still
Meaning: Too nervous or excited to stay in one place.
To Provide an Example: I couldn’t sit still before my birthday party. / He couldn’t sit still while waiting for his turn.
Alternative Meaning: Feeling fidgety. / Too jumpy to be calm.
21. Clammy hands
Meaning: Hands feel wet and cold from fear.
To Provide an Example: She had clammy hands before her music solo. / My hands were clammy during the quiz.
Alternative Meaning: Body is nervous. / Touch feels cold and sticky.
22. In a panic
Meaning: Feeling scared quickly and strongly.
To Provide an Example: He was in a panic when he missed the bus. / I was in a panic when I lost my backpack.
Alternative Meaning: Quick fear. / Very upset.
23. All worked up
Meaning: Getting too worried or upset.
To Provide an Example: She got all worked up before her test. / He was all worked up when he forgot his lines.
Alternative Meaning: Too nervous. / Can’t calm down.
24. Teeth chattering
Meaning: Teeth shake from being cold or nervous.
To Provide an Example: My teeth were chattering while waiting outside. / His teeth chattered when he got scared.
Alternative Meaning: Too cold or scared. / Body showing fear.
25. Choked up
Meaning: Can’t talk because of strong feelings.
To Provide an Example: I got choked up while saying my part. / He felt choked up during the sad story.
Alternative Meaning: Hard to speak. / Feelings too big.
26. Eyes wide open
Meaning: Looking around nervously or with worry.
To Provide an Example: My eyes were wide open in the dark room. / She had her eyes wide open during the scary movie.
Alternative Meaning: Very alert. / Watching everything closely.
27. Can’t catch my breath
Meaning: Breathing fast because of fear or stress.
To Provide an Example: I couldn’t catch my breath after running and worrying about my book. / He couldn’t catch his breath before the race started.
Alternative Meaning: Too nervous to breathe right. / Feeling breathless from stress.
28. Tight chest
Meaning: Chest feels tight when scared or nervous.
To Provide an Example: My chest felt tight during the thunderstorm. / She had a tight chest when she forgot her homework.
Alternative Meaning: Hard to breathe. / Body showing worry.
29. Nail-biter
Meaning: A very tense or scary moment.
To Provide an Example: That baseball game was a real nail-biter. / Waiting for my turn was a nail-biter.
Alternative Meaning: Full of suspense. / Worrying moment.
30. Losing sleep
Meaning: Staying awake because of worry.
To Provide an Example: I lost sleep thinking about my project. / He lost sleep before the class trip.
Alternative Meaning: Too worried to rest. / Staying up with fear.
31. Stomach in a whirl
Meaning: Feeling nervous inside your tummy.
To Provide an Example: My stomach was in a whirl before the talent show. / Her stomach was in a whirl before her big test.
Alternative Meaning: Tummy feels funny. / Worried feeling inside.
32. Eyes darting
Meaning: Eyes moving quickly from worry or fear.
To Provide an Example: His eyes were darting in the haunted house. / I had darting eyes when I thought I lost my backpack.
Alternative Meaning: Looking around quickly. / Feeling unsure.
33. Frozen with fear
Meaning: Too scared to move.
To Provide an Example: I was frozen with fear during the loud storm. / He was frozen with fear when the dog barked.
Alternative Meaning: Stuck in place. / Too scared to act.
34. Hair standing on end
Meaning: Body feels fear, and hair rises a little.
To Provide an Example: My hair stood on end when I heard the spooky sound. / Her hair stood up when she saw the lightning.
Alternative Meaning: Feeling super scared. / Chills from fear.
35. Chills running down your back
Meaning: Feeling scared suddenly.
To Provide an Example: I had chills down my back when the lights went out. / He felt chills down his back at the dark hallway.
Alternative Meaning: Spooked. / Body reaction to fear.
36. Can’t think straight
Meaning: Too nervous to focus.
To Provide an Example: I couldn’t think straight during the hard test. / She couldn’t think straight before her turn.
Alternative Meaning: Mind feels messy. / Too worried to focus.
37. Tight-lipped
Meaning: Not talking because of fear or stress.
To Provide an Example: He stayed tight-lipped during the talk with the teacher. / She was tight-lipped after her mistake.
Alternative Meaning: Keeping quiet. / Too nervous to speak.
38. Talk a mile a minute
Meaning: Talking very fast because of nerves.
To Provide an Example: I talked a mile a minute after the scary ride. / He talks a mile a minute when he’s nervous.
Alternative Meaning: Fast talking. / Words rushing out.
39. Like a deer in headlights
Meaning: Stuck in place when scared or surprised.
To Provide an Example: I stood like a deer in headlights when the teacher called my name. / She froze like a deer in headlights when the ball came her way.
Alternative Meaning: Not moving. / Too shocked to act.
40. My hands won’t stop shaking
Meaning: Hands move because of nervousness.
To Provide an Example: My hands wouldn’t stop shaking during the recital. / He couldn’t stop his hands from shaking on stage.
Alternative Meaning: Feeling shaky. / Body showing fear.
41. Nerves got the best of me
Meaning: Too anxious to do your best.
To Provide an Example: My nerves got the best of me and I forgot the words. / Her nerves got the best of her during the game.
Alternative Meaning: Too worried to do well. / Fear takes over.
42. Not myself today
Meaning: Acting different because of worry.
To Provide an Example: I’m not myself today because of my test. / He wasn’t himself during class.
Alternative Meaning: Feeling off. / Not acting normal.
43. Mind racing
Meaning: Thinking too much from stress.
To Provide an Example: My mind was racing before bed. / Her mind raced during the quiz.
Alternative Meaning: Too many thoughts. / Worry won’t stop.
44. Feeling trapped
Meaning: Feeling stuck and scared.
To Provide an Example: He felt trapped in the crowded room. / I felt trapped when I didn’t know the answer.
Alternative Meaning: No way out. / Tight feeling inside.
45. Wanting to run away
Meaning: Wishing to leave because of nerves.
To Provide an Example: I wanted to run away before the big test. / She wanted to run away when everyone looked at her.
Alternative Meaning: Too shy or scared. / Don’t want to stay.
46. Tummy doing flips
Meaning: Feeling nervous inside your stomach.
To Provide an Example: My tummy did flips before I went on stage. / His tummy flipped when he saw the crowd.
Alternative Meaning: Funny stomach feeling. / Worry showing inside.
47. Can’t stop pacing
Meaning: Walking back and forth from worry.
To Provide an Example: I couldn’t stop pacing while waiting for the test. / Dad paced before the big phone call.
Alternative Meaning: Too anxious to sit. / Worry makes you move.
48. Voice shaking
Meaning: Talking sounds nervous or weak.
To Provide an Example: My voice was shaking when I read out loud. / His voice shook during his part in the play.
Alternative Meaning: Talking sounds weak. / Voice shows fear.
49. Afraid to speak up
Meaning: Too nervous to say something.
To Provide an Example: I was afraid to speak up in class. / She was afraid to ask her question.
Alternative Meaning: Too shy. / Can’t find the words.
50. Mind goes blank
Meaning: Forgetting everything because of fear.
To Provide an Example: My mind went blank during the test. / His mind went blank when the teacher asked him a question.
Alternative Meaning: Forgetting everything. / Too nervous to remember.
Trials for Success: Idioms for Anxiety
- I had _______________ before going on stage at the school talent show.
- When the teacher called my name, I stood like _______________.
- My _______________ before my turn at the spelling bee.
- I started _______________ when I saw my report card.
- Dad said he had _______________ while waiting in line for the roller coaster.
- I felt _______________ when I lost my lunch money.
- She was _______________ before her first piano recital.
- My hands were _______________ before I raised them to answer the question.
- He was _______________ while waiting to hear if he made the team.
- When the fire alarm rang, I almost _______________.
- I couldn’t sleep last night because my _______________.
- Mom was _______________ before her job interview.
- My _______________ when I forgot my homework at home.
- I couldn’t focus during the test. My _______________.
- I was _______________ in the waiting room at the dentist.
Answer Key
- butterflies in my stomach
- a deer in headlights
- tummy did flips
- biting my nails
- cold feet
- trapped
- a bundle of nerves
- sweaty
- on edge
- jumped out of my skin
- mind was racing
- in a panic
- chest felt tight
- mind went blank
- pacing
Conclusion
Sometimes we feel worried or scared. That’s normal. People use idioms to talk about those feelings in different ways. These phrases help us share how we feel without saying the same thing every time.
Now you know many idioms for anxiety. You can use them when you feel nervous. You might hear others use them too. They help us talk, learn, and feel understood.
