Coping with Anxiety’s Physical Manifestations: Tips and Tricks

Anxiety can be a debilitating condition, and it’s not just a mental battle. In fact, anxiety can have distinct physical manifestations that are cause for concern. Symptoms can include headaches, muscle pain, tightening of the chest, fatigue, nausea or digestive issues, and many other symptoms, which can vary from person to person. In order to combat these physical manifestations of anxiety, it is important to have a range of techniques that can aid in relieving stress and calm both the body and the mind. Here are some tips and tricks to help you cope with anxiety’s physical symptoms:

Deep Breathing – A technique that is both simple and effective is deep breathing exercises. It can aid in controlling anxiety by easing sensations of being short of breath, quelling feelings of nausea, and lowering blood pressure. In order to practice this technique, sit upright with a straight spine and breathe in through your nose as deeply and slowly as possible. Count to four as you breathe in, hold it for a count of four, and then breathe out deeply over a count of four. Repeat this technique for five to ten minutes, or until you feel a physical change in your body.

Progressive Muscle Relaxation – This technique is another way to ease symptoms of anxiety. It involves tensing and then relaxing muscles throughout the whole body. It helps to alleviate the feelings of tension and can be used as an effective sleep aid. Begin by focusing on your toes and contract them as tightly as you can, hold for five seconds and then relax. Continue working your way up the body in this manner, tensing muscle groups for up to ten seconds before relaxing. This technique can usually be practiced just about anywhere and takes only a few minutes to perform.

Exercise – While exercise might not necessarily seem appealing during an anxiety attack, it can be one of the best ways for relieving anxiety’s physical symptoms. Exercise releases endorphins, which are hormones that help to feel good and reduce symptoms of stress. It also helps to improve circulation and relax tense muscles. Incorporate daily activity into your routine to help reduce feelings of anxiety and maintain a good level of well-being.

Lifestyle Changes – Making lifestyle changes can help to reduce anxiety’s physical manifestations in the long term. Cut down on caffeine intake, avoid smoking or vaping, eat a healthy balanced diet, drink plenty of water, and consume alcohol in moderation or not at all. Getting plenty of restful sleep and avoiding triggers such as excess screen exposure before bedtime can also help you to reduce anxiety.

It is very important to seek medical attention if anxiety is becoming a concern which begins to impact your day-to-day life. However, incorporating these techniques into your daily routine will improve your ability to manage any physical and mental symptoms that cause anxiety. Coping with anxiety’s physical manifestations is first and foremost about leading a healthy lifestyle, relaxation techniques, and finding ways to focus the mind in calm ways, such as meditation or engaging in hobbies. With these tips and tricks, and maybe even professional assistance, you can be on your way to leading a stress-free life.