Understanding and Easing Physical Symptoms of Anxiety

When anxiety hits, it often brings along some not-so-fun physical symptoms like headaches, an upset stomach, or feeling breathless. If you've been dealing with these issues, it’s worth considering that your emotions might be the real culprits, not just some random bug.

A big 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, breathing, and digestion. It kicks into gear when you feel threatened, triggering your fight-or-flight response, which is your body’s way of helping you either defend yourself or get out of a tricky situation.

But when stress or anxiety hits, this system can go into overdrive, leading to all those annoying physical symptoms. Doctors often see patients who have real discomfort but no clear medical reason for it. In our fast-paced world, many of us might start experiencing these symptoms without realizing that anxiety is at play. This can create a nasty cycle: stress leads to physical symptoms, and then worrying about those symptoms makes everything worse. The more you fixate on what you’re feeling, the more intense those feelings can get. It can be overwhelming, leaving you stuck in a loop of anxiety and discomfort.

Identifying and Easing Anxiety

Sometimes, we get so wrapped up in how our bodies feel that we forget to notice we’re anxious in the first place. So how can you tell if anxiety is the cause of your symptoms? And more 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 notice what’s happening in your body. Are your symptoms linked to any emotional distress or stressors? If you notice that these physical issues cropped up after a stressful event, it’s likely that your emotions are behind them. Also, pay attention to whether you’re tensing up—tight muscles can be a big indicator of stress.

2. Find a distraction. If you think anxiety might be behind your symptoms, try to distract yourself. Build a list of activities that can take your mind off how you’re feeling. Flip through an old photo album, tackle that laundry pile, or even water your plants. Just a simple puzzle or any activity that pulls your focus away from your body can work wonders. Everyone has different distractions that help them calm down, so experiment to find what works for you.

3. Relax or get moving. To help manage stress, give deep breathing or relaxation exercises a shot. There are tons of apps and online resources that can guide you through this. Plus, physical activity is a great stress-buster, so try to sneak in a daily walk or run to release some tension.

4. Talk yourself down. If you think anxiety is behind your symptoms, remind yourself that what you’re feeling isn’t life-threatening. They’re just feelings, and they’ll pass as your anxiety eases.

5. Get a check-up. It’s essential to know the difference between anxiety-induced symptoms and actual physical problems. For instance, if someone is having an asthma attack and struggles to breathe, it’s not their anxiety causing that—it's a physical issue. If relaxation techniques don’t help, reach out to your doctor to rule out any medical concerns.

6. Know when to ask for help. Sometimes, what starts as simple anxiety can develop into an anxiety disorder. Signs that you might need some extra support include avoiding activities out of fear or being so consumed by worry that it messes 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 out there.

Photo by Keenan Constance