When anxiety hits, it often brings with it some not-so-fun physical symptoms, like headaches, an upset stomach, or feeling short of breath. If you've been dealing with these issues, it's worth considering that your emotions could be the real culprit, not just a random mistake.
A major player in this is your autonomic nervous system. It's the part of your body that takes care of things without you even thinking about it, like your heart rate, your breathing, and your digestion. It is activated when you feel threatened, triggering your fight or flight response, which is your body's way of helping you defend yourself or get out of a sticky situation.
But when stress or anxiety shocks, this system can go into overdrive, causing all those annoying physical symptoms. Doctors often see patients who are in real discomfort but without a clear medical reason for it. In our fast-paced world, many of us might begin to experience these symptoms without realizing that anxiety is at play. This can create an unpleasant cycle: stress causes physical symptoms, and then worrying about those symptoms makes everything worse. The more you focus on what you're feeling, the more intense those feelings can become. It can be overwhelming and leave you trapped in a cycle of anxiety and discomfort.
Identify and relieve anxiety
Sometimes we focus so much on how our bodies feel that we forget to notice that we're anxious in the first place. So how can you tell if anxiety is the cause of your symptoms? And most importantly, how can you feel better? Here are some simple strategies to help break the cycle:
1. Take a moment to check in with yourself. Stop for a second and observe what happens in your body. Are your symptoms related to any emotional distress or stressors? If you notice that these physical problems have arisen after a stressful event, it is likely that your emotions are behind them. Also, pay attention to whether you're tense—tight muscles can be a big indicator of stress.
2. Find a distraction. If you think anxiety could be behind your symptoms, try to distract yourself. Create a list of activities that can distract you from how you feel. Flip through an old photo album, tackle that pile of dirty clothes, or even water your plants. A simple puzzle or any activity that takes your attention away from your body can do wonders. Everyone has different distractions that help you calm down, so experiment to find what works for you.
3. Relax or get moving. To help manage stress, try deep breathing or relaxation exercises. There are tons of apps and online resources that can guide you through this. Additionally, physical activity eliminates stress, so try going for a walk or run every day to release some tension.
4. Talk to yourself. If you think anxiety is behind your symptoms, remember that what you are feeling is not life-threatening. They are just feelings and they will pass as your anxiety subsides.
5. Get a checkup. It is essential to know the difference between anxiety-induced symptoms and actual physical problems. For example, if someone has an asthma attack and has trouble breathing, it is not anxiety that is causing it, but a physical problem. Yeah relaxation techniques do not help, contact your doctor to rule out any medical problems.
6. Know when to ask for help. Sometimes what starts as simple anxiety can turn into an anxiety disorder. Signs that you might need additional support include avoiding activities out of fear or being so consumed by worry that it interferes with your daily life. If this resonates with you, don't hesitate to seek help. Anxiety disorders are treatable and there are many effective approaches.
Photo by Keenan Constance
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