Anxiety is not just a mental experience—it often manifests physically, too. Understanding these signs can help you recognize when you’re feeling anxious and take steps to manage it. Here are six common physical symptoms of anxiety and tips on how to cope.
1. Increased Heart Rate
When you’re anxious, your body shifts into “fight or flight” mode, which can cause your heart to beat faster. This is your body’s way of preparing to respond to a perceived threat, but when the threat is internal (like anxious thoughts), it can feel overwhelming.
How to Cope: Utilize our A Step Ahead App to monitor your heart rate in real-time so you can rest assured you are getting an accurate read on your physical state with custom strategies served up to you at the right time before your anxiety escalates.
2. Muscle Tension
Anxiety often causes muscle tightness, particularly in the neck, shoulders, and back. Over time, this tension can lead to chronic discomfort and even headaches.
How to Cope: Progressive muscle relaxation (PMR) is an effective technique. Starting at your feet, tense each muscle group for a few seconds, then release. This helps reduce overall muscle tension and promotes relaxation.
3. Sweating
Sweating is a common symptom of anxiety. It’s your body’s way of trying to cool itself down in response to stress. You might notice your palms, face, or underarms becoming damp, especially in social situations or during high-stress moments.
How to Cope: Carrying a small towel or handkerchief can help you feel more in control. Also, practicing mindfulness can reduce stress before it escalates to the point of sweating.
4. Shortness of Breath
You may find yourself breathing quickly or shallowly when anxiety hits. This can make it feel like you’re not getting enough air, which can, in turn, increase your anxiety.
How to Cope: Slow, intentional breathing is key here. Focus on breathing in deeply through your nose and exhaling fully through your mouth to empty your lungs, allowing a natural, full inhale. You can also try grounding techniques, like counting backward from 100, to calm your mind.
5. Stomach Discomfort
The gut is often referred to as the “second brain” because it’s so sensitive to stress. Anxiety can lead to nausea, indigestion, or a general feeling of discomfort in your stomach.
How to Cope: Eating smaller, more frequent meals can help avoid the stomach being overloaded, especially if your anxiety makes digestion harder. Ginger tea or peppermint may also help soothe an uneasy stomach.
6. Dizziness or Lightheadedness
Feeling dizzy can be a sign that your anxiety has triggered hyperventilation or shallow breathing. You might feel disconnected from your surroundings, which can intensify the sensation of panic.
How to Cope: Sit down, close your eyes, and take slow, deep breaths. Try to focus on your breathing and remind yourself that the dizziness is temporary. Drinking water can also help rehydrate and stabilize your body.
Anxiety can be a tough experience, but understanding these physical signs is a step toward better managing it. One of the key things to remember is that anxiety can only happen if you give it the permission to exist. When you recognize the physical signs, there are great coping mechanisms you can deploy to take back the control.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. If you’re experiencing severe anxiety or other mental health concerns, please consult a healthcare provider.