I RECENTLY wrote about the complex relationship between chronic pain and mental health. We explored how physical pain can often lead to emotional distress and vice versa.
So, this week I am going to take a closer look at the physical signs and symptoms of anxiety. While anxiety is often associated with emotional symptoms, it can also present itself physically in ways that may surprise you.
Recognising these bodily cues can be the first step towards understanding and managing your anxiety. Here are seven physical signs to watch out for:
* Rapid Heartbeat: When anxiety strikes, your body’s “fight-or-flight” response kicks in. This can lead to a racing heart, often accompanied by palpitations or chest discomfort.
* Sweating: Excessive sweating, even in cool environments, can be a sign of anxiety. This is due to the body’s increased blood flow and heightened arousal.
* Shakiness: Trembling hands, legs, or even your entire body can be a physical symptom of anxiety. This often results from the release of adrenaline.
* Shortness of Breath: Anxiety can trigger hyperventilation, leading to feelings of breathlessness or shortness of breath. This can sometimes be accompanied by chest tightness.
* Stomach Upset: Anxiety can disrupt the digestive system, leading to symptoms like nausea, diarrhoea, or constipation.
* Muscle Tension: Chronic anxiety can cause muscle tension, especially in the shoulders, neck, and jaw. This can lead to headaches or a feeling of being constantly on edge.
* Fatigue: While anxiety can initially make you feel energised, prolonged stress can lead to exhaustion and fatigue.
The physical signs of anxiety can be unpleasant - they are meant to be! Anxiety serves as a warning of potential danger. It’s what makes us look both ways before we cross a busy road. Anxiety can also motivate us. If you’ve ever had a pressing deadline to meet and started to feel anxious as it approaches, those feelings of anxiety may have prompted you into getting it finished.
It can however, become a real problem, if we are in a constant state of anxiety. For example, because we live somewhere we feel unsafe, or there is a perceived constant danger, then we may experience some of these physical symptoms on an ongoing basis. This chronic anxiety can then lead to other health issues, or even an anxiety disorder.
If you are concerned about feeling anxious then your first port of call should be your GP, who can offer expert advice. However, there are things you can do to help keep your anxiety in check. So, in the interest of balance here are my 7 tips to help you:
* Practice Mindfulness: Mindfulness involves being present in the moment without judgment. Techniques like meditation and deep breathing can help reduce anxiety and stress.
* Regular Exercise: Physical activity can boost your mood and reduce anxiety symptoms. Aim for at least 30 minutes of moderate intensity exercise most days of the week. You don’t need to be a fan of the gym – brisk walking is great for you.
* Healthy Diet: A balanced diet can support your overall well-being. Avoid excessive caffeine and alcohol, which can exacerbate anxiety.
* Sufficient Sleep: Getting enough quality sleep is crucial for managing anxiety. Aim for 7-9 hours of sleep each night.
* Challenge Negative Thoughts: Anxiety often involves negative thought patterns. Identify and challenge these thoughts to replace them with more positive and realistic perspectives.
* Build a Support Network: Connect with friends, family, or support groups who can offer understanding and encouragement.
* Seek Professional Help: If your anxiety is significantly impacting your life, consider seeking help from a therapist or counsellor. They can provide tools and strategies to manage your symptoms.
You can also find mental health support across Bradford District and Craven, visit www.healthyminds.services and use the ‘support finder’. Additionally, you can access emotional and confidential support by calling Guide-Line on 08001 884 884 or chat online at mindinbradford.org.uk/chat (8am to 12am).
Remember, managing anxiety is a journey, and it’s okay to seek help along the way. By incorporating these tips into your daily routine, you can take steps to reduce anxiety and improve your overall quality of life.
If you run any type of support service for people across the Bradford area, that helps people connect with others and supports their mental health, then do please get in touch so that I can include information in a future column.
Please note: If you feel you are in a mental health crisis or emergency and may be in danger of causing harm to yourself or others then please contact your GP, go to A&E, call NHS 111, the Samaritans on 116 123 or text SHOUT to 85258
* Martin Furber is a therapist qualified in various modalities and an Instructor Member of Mental Health First Aid England. Email wellbeing@martinfurber.com
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