What are the symptoms of anxiety?
Anxiety disorders can affect you both mentally and physically, as the body releases hormones such as adrenaline and cortisol when it feels under threat. Some people may find they only have one or two symptoms, others can experience many more.
Mental symptoms of anxiety can include:
- Feeling panicky or ‘on edge’
- Being unable to relax
- Feeling a sense of terror
- Feeling as if you can’t stop worrying
- Having fears or worries out of proportion to the situation
- Thinking about a situation over and over again
- Failure to concentrate
- Loss of self esteem
- Physical symptoms of anxiety can include:
- Feeling nauseous
- A fast, hard or irregular heartbeat
- Muscular aches and pains
- Finding it hard to get to or stay asleep
- Panic attacks
What can I do if I think I have anxiety?
If you think you’re facing anxiety and it’s having an impact on your life or making you feel distressed, then it’s important to seek support you can speak to your GP , however there are also lots of things you can do yourself to help ease your anxiety such as:
– Take a time-out
Practice yoga, listen to music, meditate, get a massage, or learn relaxation techniques. Stepping back from the problem helps clear your head.
– Eat well-balanced meals – Do not skip any meals
– Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
– Get enough sleep. When stressed, your body needs additional sleep and rest.
– Exercise daily to help you feel good and maintain your health.
– Take deep breaths. Inhale and exhale slowly.
– Count to 10 slowly. Repeat, and count to 20 if necessary.
– Do your best. Instead of aiming for perfection, which isn’t possible.
– Accept that you cannot control everything. Put your stress in perspective: consider is it really as bad as you think?
– Watch a funny film laughter is a great medicine
– Learn what triggers your anxiety.
Is it work, family,or something else you can identify?
Write in a diary when you’re feeling stressed or anxious, is there a pattern?
– Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
Figure Out What You’re Anxiety Triggers Are
Is there a time of day you get extra anxious? Perhaps it’s around a certain person? Maybe it’s before a weekly meeting?
Knowing what sets off your anxiety gives you the power to work on it.
If a work situation is causing stress, think about what you can do beforehand to prevent it. If that anxiety hits, just count down 5-4-3-2-1 and refocus. According to Mel Robbins when you start counting five, four, three, two, one you awaken your prefrontal cortex. You begin the process of changing. You push yourself in a new direction.
Using the 5 second Rule can help to assert control over your mind and then re-framing the anxiety as excitement so that your brain doesn’t escalate it and your body can calm down.
Instead of saying you feel anxious about something maybe say you feel excited. It doesn’t actually lower the feelings running through your body it just gives your mind an explanation that empowers you. That way the nervous feelings do not increase. You stay in control and the distress in your body will start to calm down as you begin to move.
It can also help to open up to someone you trust. You may also find it helpful to join a group, where you can meet other people who may be facing the same challenges. Group members often share the strategies they have put in place to cope when they become anxious in our Positive Mind-Set Meet Up – Book on here
Although it may seem like you’re the only one who gets anxious, in reality, there are many others who share your concerns. That means if you’re in some type of gathering, perhaps a party or meeting for example, chances are there will be other people around you who are uncomfortable.
If you find you are spending too much time worrying assign yourself times when you’re allowed to sit and worry. Some people find it helps to write their worries down or set a timer or using worry stones.
We hope this helps someone,