It’s a common misconception that anxiety only presents itself as nervousness or feeling uneasy when in a specific situation, or even that it only physically shows up as a panic attack. We sometimes neglect to pay close attention to the ways in which our bodies physically manifest those uncomfortable symptoms of anxiety and may even begin to believe that there is something really wrong with us.

Of course, anxiety looks and feels different for everyone and it’s completely natural for you to experience feeling anxious. However, it’s important to know that anxiety is both a mental and physical response to something that you perceive to be threatening or that induces fear. It can be experienced through our thoughts, feelings and physical sensations.

For some people it’s the shakes, for others it’s stomach or back pains, for some it feels like pins and needles sticking in their skin, and for some it might be those and more combined. It seems a bit unfair that our bodies will treat us like this when we feel anxious, or even when we’re stressed, but it’s all a part of our body’s fight, flight or freeze response. If you’ve never heard of this concept, this is when our bodies naturally react to fearful or dangerous situations by activating our autonomic nervous system to protect us. This prompts our bodies to prepare for whether we decide to fight, run away from the perceived threat or freeze in place unsure of what to do.

Anxiety sometimes allows for this response to be triggered when there is no imminent threat, on a frequent basis, and to the point where it causes distress, and this can slow our brain’s ability to quickly recover from those false alarms, and bring us back to a calm, relaxed state. In that case, when we experience those physical symptoms our autonomic nervous system produces, such as heart palpitations, upset stomach, trembling, muscle tension, and so on, we are left to manage those responses amidst the mental effects of anxiety. Don’t worry – you’re not going insane.

It’s hard to consciously counter those symptoms at the very moment they show up, but when it comes to managing anxiety, practice makes perfect. The more you exercise coping skills that work for you, the more your anxiety will be reduced. Let’s talk about some helpful ways to cope in the moment.

  1. Be aware and assess. The first step in this process is awareness and our first recommendation would be to stop and access what you are currently experiencing. What are the thoughts crowding your mind? How is your body reacting to the present situation? What sensations are you feeling? What emotions are coming up for you? What could you identify that triggered this response? Take a brief moment to become aware of your anxiety and how it manifests itself in your life.
  2. Threat or no threat? Now that we know that those uncomfortable symptoms can show up as a reaction to a false alarm, it’s helpful to ask yourself if what triggered them is a serious, harmful experience in which you feel unable to navigate. If it is not, tell yourself that. Reassure yourself that you are okay, and able to get through the experience. Reminding yourself in that moment that your symptoms will pass once the anxiety reduces will also aid your mind in processing the fact that it is a false alarm.
  3. Breathe. It’s true – breath exercises do work to reduce these symptoms. Sometimes, we may forget how to breathe, or maybe even become consumed by rapid breathing, when in an anxiety-provoking situation, and so it’s beneficial to focus on your breathing. There are different methods to practice breathing, but one we recommend is box breathing, or 4-4-4 breathing. This is simply breathing in for 4 seconds, holding your breath for another 4, exhaling for 4 seconds and then holding again for 4. The idea is that you’ll continue this until you feel relaxed, and eventually you’ll distract your mind and body and some of your symptoms, such as an increased heart rate for example, will decrease.
  4. Talk about it. Seeking support from others around you, whether it’s a friend, partner, coworker, or relative, might help in countering those anxious thoughts and feelings that heighten your physical symptoms. If possible, this might look like a quick check-in with someone around you, or sending a text or call to someone within your support system so that you are not experiencing your anxiety in isolation.

Amidst all these useful techniques, it is important that you check in with yourself and recognize if you need more help. Getting your physical symptoms checked out at the doctors clarifies the nature of them and rules out other possible causes, and while anxiety is natural, it can be extremely distressing to the point where it is hard to handle on your own and affects how you show up in your everyday life. If you are struggling with managing your anxiety or would like to explore better ways to cope with it, Capital EAP is a great benefit that is available for you to use. If you’d like to seek professional help and speak to one of our clinicians, please feel free to call us at 518-465-3813 to set up an appointment.

By, Nakisha Williams, MHC Intern