We have all experienced anxiety at one point in our lives. Although anxiety is classified as a mental health condition, it can manifest as various physical signs and symptoms, too. Sometimes, we may not immediately recognize that these physical manifestations are already indicators of anxiety. How can you tell then if it is more than just a normal bout of worry or nervousness?
What is anxiety disorder?
Anxiety is characterized by feelings of worry or fear. It is a person’s normal response to stress and is sometimes considered helpful under certain circumstances. Anxiety is our body’s way to help warn us of potential dangers and activate our fight-or-flight response.
When levels of anxiety become excessive, irrational, or out of proportion in relation to a situation, and start to interrupt your ability to perform daily tasks and responsibilities, it may already be a sign of an anxiety disorder. When this happens, it is best to consult a psychiatrist who can help you assess and address the degree of anxiety you are experiencing.
How does anxiety manifest physically?
When your brain senses a potential threat, it puts our body into fight-or-flight mode. Feelings of worry or anxiety may also trigger this same response, resulting in several signs and symptoms.
Feelings of anxiety can affect our body in several ways, and affect us differently from person to person. These physical manifestations may or may not occur all at the same time, but each episode of anxiety may include:
- hyperventilation or rapid breathing
- palpitation or rapid heart rate
- headache
- sweating
- muscle tension
- fatigue
- stomach pain or upset, like diarrhea
- sleep problems, like insomnia or frequent waking
- gastroesophageal reflux disease (GERD)
- asthma
What to do to manage your feelings of anxiety
Anxiety disorders are often treated with the help of therapy and medication, under the guidance of certified medical and health professionals. On top of these, there are several ways you can manage feelings of anxiety on your own especially when it gets overwhelming. Here are a few self-care tips you can try:
Don’t forget to breathe. Breathing exercises can make you feel better. Certain breathing techniques—like breathing from your diaphragm or extending your exhale—may help you enter a more calm and relaxed state.
Reduce your daily dose of caffeine. Caffeine may have various benefits when consumed in moderation. Too much of it may also trigger anxiety. One study found that excessive caffeine intake during adolescence increases the risk of developing anxiety-related disorders. Too much caffeine has also been linked to various psychiatric symptoms. If you feel more anxious than usual, cut down on coffee to prevent it from worsening.
Stay active physically. Exercise—particularly aerobic exercise—has been shown to elevate mood and improve sleep, which may aid in managing anxiety. Physical activity is also known to stimulate the release of endorphins, chemicals in your brain that play a role in improving mood and relieving pain.
Eat balanced meals. Taking care of yourself physically may also help with managing anxiety. For instance, refrain from skipping meals to avoid drops in your blood sugar levels. Foods rich in certain minerals and vitamins, like zinc, magnesium, and B-vitamins, have also been shown to lessen anxiety. If you are on a restricted diet, multivitamins may help supply you with these. Some studies have shown that taking multivitamin supplements had beneficial effects in relation to anxiety symptoms. Ask your doctor for the best multivitamins that can supplement your diet, lifestyle, and specific nutritional needs.
Understand what triggers your anxiety. The cause of anxiety is different for everyone. It is even possible for some people to feel anxious for an unknown reason. If you are able to, it may help to identify the source of your anxiety. Doing so can prompt you to limit or avoid exposing yourself to such situations in the future. Knowing the trigger may also help you anticipate it and better manage its symptoms.
Look for a support system. Friends and family members who care for you can help remind you that you are not alone in this. If you find yourself struggling with anxiety, reach out to a trusted person whether via text, call, or online messaging. Research suggests that the simple act of talking to someone is already helpful in making us feel better.
Recognizing signs of anxiety is important in addressing and managing the condition, but doing so is only the first step. A holistic treatment program—which varies from person to person but can include professional help and support from your loved ones and friends—is essential in getting better.
If you or someone you know is struggling with a mental health condition, here are relevant hotlines you can call in case you need to:
NCMH Crisis Hotline:
Toll-Free Landline: 1553 or 1800-1888-1553
GLOBE / TM: 0917-899-8727 or 0966-351-4518
SMART / TNT: 0908-639-2672
Hopeline Philippines:
Landline: (02) 8804-4673
GLOBE: 0917-558-4673
SMART: 0918-873-4673
General disclaimer
Your doctor will always be in the best position to give the appropriate medical advice for your condition. For suspected undesirable drug reaction, seek medical attention immediately and report to the FDA at www.fda.gov.ph and UNILAB, Inc. at 8-UNILAB-1 or productsafety@unilab.com.ph. Always buy your medicine from your trusted drugstores and retailers.
Sources:
- American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.).
- https://psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders
- https://www.healthline.com/health/physical-symptoms-of-anxiety
- https://www.healthline.com/health/gerd-and-anxiety
- https://www.resmedjournal.com/article/S0954-6111(16)30244-X/fulltext
- https://adaa.org/tips
- https://www.sleepfoundation.org/mental-health/anxiety-and-sleep
- https://adaa.org/living-with-anxiety/managing-anxiety/exercise-stress-and-anxiety
- https://www.healthline.com/health/breathing-exercises-for-anxiety
- https://umedonline.com/mental-health/
