When anxiety hits hard, it’s not always obvious to everyone (or anyone) else.
A lot of the time, people who are spiralling inside get really good at masking it with casual phrases, nervous humour, or brushing things off. On the outside, it sounds like everything’s mostly fine. On the inside, though, it’s anything but. If these phrases sound familiar, you’re definitely not alone—and if you hear them from someone you love, it might be a quiet call for more support than they’re letting on.
1. “I’m just tired, that’s all.”
It’s an easy explanation, and technically not a lie—anxiety is exhausting. But when someone says this, what they often really mean is, “I’m emotionally drained and trying to hold it together without making a scene.” Brushing it off as tiredness feels safer than admitting they’re one small inconvenience away from fully unravelling. It’s a way to signal they’re not okay without having to open up a conversation they don’t feel ready for.
2. “It’s nothing, don’t worry about it.”
This is a classic shutdown line. Even if something clearly upset them, they’ll wave it away because the idea of explaining their emotions—or worse, being seen as “too much”—feels overwhelming. In their head, the spiral is already loud enough without inviting outside opinions. Saying “it’s nothing” is a way to keep the anxiety contained, at least for a little while longer.
3. “I’m fine, seriously.”
If someone says “I’m fine” a little too quickly or with a weird, tight smile, they’re probably anything but. It’s less a statement of fact and more a desperate wish that saying it will somehow make it true. For anxious people, admitting they’re not fine can feel terrifying, like opening a floodgate they don’t know how to close. So they slap a “fine” sticker over it and hope no one looks too closely.
4. “It’s not a big deal.”
Downplaying everything is a go-to move when you’re spiralling inside. Minimising the situation feels like a way to control it—or at least control how people around you react. If they admit it is a big deal, they might have to deal with emotions that feel way too big and messy. So they shrink the problem down in conversation, even if it’s towering over them internally.
5. “I’m just being dramatic.”
This is usually said with a self-deprecating laugh, but underneath it, there’s a deep fear of being perceived as overreacting. Anxious people often invalidate their own feelings before anyone else gets the chance to do it for them. It’s a preemptive strike against judgement. If they call themselves dramatic first, maybe no one else will pile on. It’s protective, but it also keeps them trapped in a cycle of not feeling safe to be honest.
6. “It’s probably just me overthinking.”
They say it lightly, but they’re not really joking. Overthinking is their default setting, and deep down, they know it. Saying it out loud is their way of half-admitting they’re spiralling without fully asking for help. It’s an awkward mix of self-awareness and fear. They recognise the pattern, but stepping outside of it feels about as easy as stopping a runaway train with their bare hands.
7. “I just have a lot on my mind lately.”
This sounds casual, almost responsible—like they’re just juggling a lot of sensible adult stuff. But usually, “a lot on my mind” is code for a tangled, buzzing mess of worries they can’t seem to turn down. It’s safer to frame it as busyness than admit they’re stuck looping worst-case scenarios in their head. Saying it this way keeps things vague enough to avoid further questions.
8. “I’m just in a weird mood today.”
Weird mood is the ultimate catch-all. It hints that something’s off without actually getting into any specifics, which makes it a perfect cover for spiralling anxiety. It gives them permission to be a little off without fully opening up the reality of what’s going on. Plus, it helps avoid the exhausting task of trying to explain emotions they barely understand themselves.
9. “I’m probably just being sensitive.”
They say it as if sensitivity is a flaw, not a warning sign. For anxious people, emotions often feel bigger and heavier than they “should,” and instead of validating that, they brush it off as a personal failing. Calling themselves sensitive is another way to downplay real pain. It’s easier to blame themselves than admit how much everything is weighing on them internally.
10. “It’s really not worth talking about.”
This one usually comes out when someone is desperate to avoid digging into a topic that feels too overwhelming. They’re hoping that if they minimise it enough, it’ll eventually disappear on its own. However, most of the time, what they don’t want to talk about is exactly what’s eating them alive inside. They’re not protecting you from drama—they’re protecting themselves from falling apart.
11. “I just need a minute to clear my head.”
Taking space sounds healthy, and sometimes it genuinely is, but when an anxious person says this mid-spiral, it often means “I’m barely hanging on and trying not to make it obvious.” It’s not just about clearing their mind—it’s about desperately trying to stop it from running in circles so fast they can’t catch their breath. Giving them that space, without pressure, can help more than you realise.
12. “I’m just stressed, it’s not a big deal.”
Everyone gets stressed sometimes, so framing it this way makes it easier to brush past deeper anxiety without raising red flags. However, for an anxious person, “stress” might be covering up a full-body, full-brain spiral that feels completely overwhelming. Minimising it helps them avoid looking “weak” or needy. Even if their insides are screaming, they’re trying to convince both themselves and you that it’s fine, really.
13. “I’m just being silly, ignore me.”
Laughing off real fear or insecurity is classic anxiety masking. It’s an attempt to sound lighthearted while desperately hoping no one notices how shaky they actually feel underneath. When someone says this, they’re not really looking for you to ignore them. They’re hoping you’ll see through the mask without forcing them to rip it off themselves.
14. “It’s just one of those days.”
This one is an easy, almost comforting blanket to throw over anxiety. It frames the struggle as temporary, manageable, not something you need to worry about. While sometimes that’s true, other times it’s a quiet way of saying, “I’m falling apart, but I don’t want to talk about it because I’m scared of what will come out if I do.”
15. “Honestly, it’s stupid—I don’t even know why I’m upset.”
This is often said with real frustration at themselves, not at anyone else. Anxious spirals don’t always have a neat, logical trigger, which only makes people feel worse when they can’t explain their own emotions. Calling it “stupid” is a way to invalidate their feelings before anyone else does. It’s heartbreaking because it shows they’re not just battling the anxiety; they’re battling their own self-compassion too.
16. “I’m just overthinking again, don’t mind me.”
They know it’s happening. They can even name it. Sadly, however, that doesn’t mean they know how to stop it in the moment. Saying this is part confession, part plea for understanding. Instead of pointing it out or pushing for solutions, the best response is usually quiet support—helping them feel safe enough to untangle the thoughts at their own pace.
17. “I’ll be fine after some sleep.”
Sleep is powerful, sure, but this line often gets used as an emotional “pause button.” They’re hoping that pushing through to tomorrow will magically solve everything they can’t face today. Sometimes, rest really does help. But sometimes it’s just a way to delay dealing with the spiral they don’t feel ready to face yet.
18. “Can we talk about something else?”
When anxiety hits hard, even well-meaning conversations can feel like too much. Asking to change the subject isn’t rudeness—it’s self-preservation, a way to stay afloat when the emotional waters are rising too fast. If someone you care about says this, it’s usually not because they don’t trust you. It’s because they’re trying to protect whatever little bit of calm they have left for the moment.
