SYMPTOMS OF ANXIETY AND WHAT YOU CAN DO
WHAT IS ANXIETY?
Anxiety is our body’s natural response to stress. Though researchers aren’t totally clued in on how and why anxiety happens, we do have some insights into the process that can be really helpful to remember when we are in the throes of it. First, it’s biological!
When we are faced with a stressful situation, our body releases hormones and chemicals that signal a shift over to our sympathetic nervous system; the good old fight, flight, or freeze response. Feeling our bodies tense up, our heart rates increase, and our breath becoming shallower and faster is part of this. It’s part of the very old human instinct that wants to keep us safe. It’s a natural defense system so we can get away, fight against, or play dead convincingly enough for the threat to lose interest. In that way, anxiety began as a very helpful tool for avoiding becoming lunch for wild beasts like sabertooth tigers.
However, the way we live our lives in the 21st century often presents stressors that are invisible or really hard to spot. While there isn’t much danger of being eaten by a wild beast anymore, modern-day fears like keeping up with the Joneses, what we look like, how much money we make, and perfectionism – THAT shit is real. Fears of inadequacy and not belonging come up in ways that interrupt our lives, and they can sometimes be extreme. These modern-day fears can be tremendously distressing and isolating. Anxiety is universal and it’s important to know that you are not alone. And the good news is that there are things you can do that really help.
So, let’s start by talking about symptoms …
WHAT ARE THE SYMPTOMS OF ANXIETY?
Have you ever woken up out of breath full of dread for some unknown future event? Perhaps your mind won’t stop racing and your body feels as if you’ve been pressed up to the edge of a cliff. Or maybe you find yourself irritable and angry and can’t quite feel a sense of ease, like, EVER.
Symptoms of anxiety are varied and can interrupt the flow of our lives. It can be a deeply uncomfortable experience to be full of worry and fear. Sometimes the hardest part is to feel as if there isn’t an outlet that can calm the intensity, which often will ramp up the distress even more. Now, remember, though it is uncomfortable, anxiety is part of a deeply normal human experience!
COMMON SYMPTOMS OF ANXIETY
- Hot and cold flashes and sweatiness
- Chronic rumination or worry
- Shaking or trembling
- Elevated heart rate
- Tight feeling in the chest, chest pain
- Restlessness or feeling on edge
- Fatigue or exhaustion
- Difficulty concentrating or memory issues
- Irritability, rage or impatience
- Sleep disturbances (it is very common to struggle with falling asleep, staying asleep, or to have very restless and unsatisfying sleep)
It is also very common to experience symptoms of anxiety and depression at the same time. In fact, studies show that of the 12-20% of Americans who visit their doctor for symptoms of depression, about half of them will also have symptoms of depression. Check out our blog post on depression for more info.
WHAT YOU CAN DO
The good news is that there are also lots and lots of things that you and a variety of different trusted professionals can do to help. Here are just some:
GO TO THERAPY
Therapy can be incredibly useful for all forms of anxiety. It can be a place to process the experiences and fears and to get useful feedback from a professional who can provide you tools for when anxiety shows up. Often, some of the stress of knowing anxiety can come is enough to get the cycle started. Having someone on your team to validate, hear, and help you is an invaluable part of living with anxiety. There are lots of different ways to approach treatment for anxiety so shop around! The therapists at Relationship Insights offer free consultations so you have the opportunity to ask questions and find the perfect fit for you.
SEE YOUR DOC
Because many of the symptoms of anxiety are so physiological, it’s important to visit your doctor to rule out any physical causes. Many people report chest pains and shortness of breath associated with anxiety. While these symptoms of anxiety are relatively common, make sure to be seen by a trusted medical professional to rule out more serious health concerns. Like with depression, it might also be possible to get a referral for a psychiatrist who can provide information about medications that can be prescribed for anxiety.
MOVE YOUR BODY
Research strongly indicates that exercising can greatly reduce symptoms of anxiety and depression (check out this animated book summary of Spark, by John Ratey – it will blow your mind!). Exercise shifts the hormones and chemicals in our bodies and provides a sense of control over what our bodies are doing in the moment. This can be really helpful! It’s a great way to regulate our breathing, get some fresh air, and to provide an outlet for some of the amped-up feelings that can accompany anxiety.
MANAGE STRESS
Be really honest with yourself about what is going on in your life and what you need to manage it. This means something different for every person but is vitally important for managing symptoms of anxiety. Eating food that feels energizing, allowing yourself to rest, and brushing up on your time management skills can be really helpful! For some, having a really predictable routine and firm boundaries around when or where we work can be game-changing. Stay tuned for more on self-care, toxic stress, and self-empowerment.
BREATHE
Inhale for a count of 5…4…3…2..1.. Hold 6…5…4…3…2…1… Exhale 8…7…6…5…4…3…2…1…
Taking slow, intentional deep breaths can regulate your nervous system, slow your heart rate down if it’s elevated, and bring you back into the present moment. Anxiety often asks us to stay in the past or future, taking a deep breath can connect us back to what is happening right here and now.
ANXIETY: THE TAKEAWAY
If you’re dealing with anxiety, often, what might work best for you is a combination of many, or all, of these things. Please know that it is totally possible to manage anxiety. Reaching out for help when we’re anxious can feel like a really daunting task. Remember, the therapists at Relationship Insights are trained to help you develop an anxiety game plan of your own and are here to support you every step of the way.
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