What can I do to lessen physical symptoms of anxiety?

Hi Friend, 

Thank you for your question and for bringing this here. I am so sorry to hear that you're struggling with the physical symptoms of anxiety. What you describe here is a common experience where the physical sensations that occur as a result of an anxiety response create a cascading cycle. You don't share whether you are under the care of a mental health professional for your anxiety, but if not, I would strongly encourage you to seek ongoing support for this. There is help for anxiety and a variety of treatment methods that can help to treat both the physical symptoms and the underlying causes. 

Here you specifically ask about ways that you can lessen the physical symptoms of anxiety and I am happy to provide you some strategies that you can work on independently. 

Stressful life events can trigger panic attacks. However, panic attacks do not always have an obvious cause. The physical symptoms of panic attacks are due to the body’s fight-or-flight response, which generates fear and anxiety. During the fight-or-flight response, an individual responds to authentic and unreal danger in the same way and with the same physiological reactions. For example, their heart and breathing rates increase, they have a surge of adrenaline, and their senses become hyper-alert. A person’s body responds in this way because it is preparing to either fight the threat or run away from it. The increase in blood flow prepares the muscles to flee from danger and allows the brain to focus and make quick decisions. The rapid breathing provides the body with more oxygen, ready to escape. However, these things may cause the individual to feel as though they cannot get enough air, which may result in further feelings of panic.

Part of the fear and discomfort associated with the physical symptoms of panic disorder is caused by one’s thoughts. For example, when feeling anxiety-related symptoms of your heart pounding and muscle twitching, you may become fearful that you will lose control or that others are judging your reactions. During a panic attack, you may feel afraid of the consequences of the physical symptoms, fearing that it will lead to a medical emergency. Such fears only heighten this sense of anxiety, possibly causing more intense panic and anxiety. One way to more effectively deal with your physical symptoms is to work on the way you are responding to them. Some things you can do include:

• Self-reflection, such as journaling or mood and anxiety tracking, which can help you in exploring your automatic reactions to your symptoms and determine ways to change them.
• Affirmations are another way you can work towards shifting your thoughts- focusing on things that you do have control over and the strategies that you have used to get this far. If physical symptoms typically bring on upsetting thoughts, such as “I’m going to lose control,” or “Everyone can see how nervous I am,” use affirmations like “I am okay,” “I have a grip on my anxiety,” or “These physical sensations will soon pass,” to counteract your negative thoughts.

Taking care of your physical body can have a significant impact on the symptoms of anxiety as well. Studies have shown that nutrition and exercise can impact your experience with panic disorder symptoms. To better manage the physical symptoms of panic and anxiety, consider making some healthy lifestyle changes. Avoid certain foods or drinks that may trigger or worsen anxiety. For instance, an overabundance of certain foods and substances, including caffeine and sugar, can aggravate feelings of anxiety. Physical exercise can help relieve stress and tension felt throughout the body, increase energy levels, and improve mood. Stress-reducing relaxation exercises, such as yoga and meditation can help you learn how to control your body sensations and remain calm in the face of anxiety.

Prioritize sleep. Sleep issues often accompany anxiety. Try to get as much sleep as you can. Feeling rested can help you cope with anxiety symptoms. Getting more sleep could also reduce symptoms. Our bodies are designed to rest approximately 42% of the time just in order to manage the ordinary functions we expect. If you're not getting enough sleep this will have an impact on your physical symptoms. 

Focus on your breathing. Readjusting your breathing when you're anxious changes your physiological response. It's a huge key to tricking that parasympathetic nervous system back into a balanced state. There are many breathing techniques to help change your body's response to anxiety. Over time the more we practice, the better we get at this. Deep breathing can be a very quick, and effective way to stop an anxious response before it accelerates. Filling your lungs completely sends the signal that you're safe and there is no need for a quick reaction. Breathing mindfully and exhaling more slowly than you inhale can readjust your body in a great way. The easiest way to unwind quickly is taking five of the slowest deep breaths you can imagine.  It should take you at least a full minute to complete if you're going slow enough.

With all of this in mind, know when to seek help. Simple anxiety sometimes crosses the line and becomes an anxiety disorder. Signs that you might have a problem include shying away from activities because you are fearful, or being so preoccupied with worry that it affects your ability to function. If this sounds like you, it's time to seek some help. You deserve to live a full and fulfilling life and not be held back by your anxiety.