Anxiety is something that no one wants to experience, but rather something that everyone has or will experience at some point of their lives. Although many people are aware of the typical signs of anxiety, such as hyperventilation, racing thoughts, and heart palpitations, anxiety also tends to present itself in a variety of surprising ways across a huge demographic of people. Listed below are several symptoms of anxiety that many may not readily connect to anxiety:
- Chest pain: People experiencing anxiety may experience a sharp, intense pain on one side of or across their entire chest. This is usually recognized as a sign of a heart attack, but more than 50% of presenting cases of chest pain are a result of anxiety
- Muscle tension: This is one of the most common physical symptoms of anxiety: a clenched jaw, stiffness in the upper back and shoulders, or tension in the ribcage. Unintentionally holding tension in certain parts of your body for long periods of time can lead to actual, sometimes long-term pain
- Stomach issues: Anxiety can cause stomach issues such as bloating, gas, an upset stomach, nausea, diarrhea, constipation, and other gastrointestinal (GI) problems. One common example of this is the overwhelming feeling of nausea or an intense bowel movement before a big event, such as delivering a presentation or attending an important social outing. This can be translated to the similar feeling of having “butterflies in your stomach”. Research has shown that high levels of cortisol (aka the “stress hormone” decrease the amount of healthy bacteria that you have in your gut
- Shortness of breath: This os one of the main symptoms that most people do associate with anxiety but you may be surprised to know that among different people, studies show a different pattern of breathing based on various personality traits, ranging from holding your breath, coughing, hiccups, experiencing very shallow breathing, or feeling as if you can’t catch your breath.
- Fatigue: Experiencing persistent anxiety or an intense anxiety/panic attack can leave you feeling exhausted or drained. It can drastically change your energy levels, leaving you feeling unable to concentrate or perform daily tasks.
- Feeling cold: Anxiety usually shows up as a response to a perceived threat, referred to as the fight or flight response. When this response is activated in the nervous system, blood flows from extremities to larger organs in the body to protect them, which may leave your hands and feet feeling especially cold
Recognizing anxiety in yourself and others can be confusing when you’re not aware of all of the signs, big and small. Here and some signs to watch out for when observing others:
- Memory issues
- Anger outbursts
- Overthinking
- Avoidance
- Sweating
- Need for constant reassurance
- Lack of patience
- Trouble concentrating
- Lack of appetite or increase in appetite
- Insomnia
- Rapid heartbeat
- Headaches
- Procrastination
- Paranoia
Coping with Anxiety in any Situation: Now that we have covered some of the recognizable (and sometimes unrecognizable) symptoms of anxiety, here are some ways to cope with them:
- Practicing deep breathing: One of the most important, on-the-spot tactics for anxiety attacks, utilizing deep breathing correctly will help steady your heart rate, allow you to pay attention to the realities of your situation rather than intrusive thoughts, and create a space to exhale the negative thoughts.
- 5-4-3-2-1 Exercise: list to yourself five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
- Self-soothing methods: Taking a shower/hot bath, drawing, listening to music, or finding a grounding object can ease one’s anxious thoughts and provide support after a traumatic panic attack.
- Moving your body: Taking the time to find a routine that includes exercising, yoga, running a certain errand, or practicing any form of engagement with others/nature allows for your body and mind to be put in a place of calm and familiarity. This also includes making time for yourself to do the things that bring you joy
- Visualizing your happy place: What do you see? What does this place feel like? Can you hear anything? Are there any smells/tastes you associate with this place? Visualizing a place in which we have previously or can imagine ourselves experiencing happiness and comfort can bring mental balance and harmonization to our current situations of worry.
- Mindful tightening and releasing of your muscles, starting with your feet, legs, thighs, abdomen, chest, shoulders, and head. Holding each for 15 seconds before releasing. Then repeating again from top to bottom. Doing this three times helps one force relaxation on the muscles, which then speak to the nerves and to the brain and create a feeling of calm.
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- Practicing mindfulness and gratitude: Whether it includes journaling, taking note of what brings you the most/least anxiousness, or simply reflecting on what you are grateful for and what you do/don’t have control over, mindfulness is a great way to release tension unknowingly stored in the body and introduce a more positive mindset into your life.
