Anxiety is Uncomfortable, but Not Serious!
Recovery from Anxiety is Simple but not Easy
Anxiety is a powerful and often overwhelming emotion that can affect us both mentally and physically. While many people are familiar with the mental aspects of anxiety, such as racing thoughts or a constant sense of worry, the physical symptoms are just as significant. In fact, they can sometimes be so intense that they seem to take over our entire experience. Recognizing these symptoms and learning how to accept and let go of them can be a transformative step toward healing by training our brain to realize it is not a serious threat.
The Physical Symptoms of Anxiety
Anxiety can manifest in a variety of physical symptoms, each one unique to the individual. These symptoms are the body’s natural response to stress, often linked to the “fight or flight” mechanism. Here are some common physical signs of anxiety:
Headaches
Feeling of a “tight band” around the head
Blurred vision
Stiff or painful neck / back
Dizziness, feeling light-headed, fainting
Feeling weak, tired
Trembling hands / body / legs
Tingling skin / Pins and needles, itching
Agitated / unable to rest or relax
Sleeplessness (insomnia)
Heart palpitations, racing / thumping heart
Chest or abdominal pains
Shallow breathing / Hyperventilation / Unable to get a deep breath
Dry mouth
Difficulty swallowing, lump in throat, choking sensation
Upset stomach, diarrhea
Frequent urination
Blushing
Flushed face, hot flushes, sweating
Ringing in the ears
Hypersensitivity to light or sounds
How to Accept and Let Go of Anxiety’s Physical Symptoms
While the physical symptoms of anxiety can be distressing, it is possible to develop strategies that help you manage them and, over time, lessen their intensity. Here are some helpful approaches to accepting and letting go of these physical sensations:
1. Acknowledge and Validate Your Experience
The first step in letting go of anxiety’s physical symptoms is acknowledging what you’re experiencing. It’s easy to become frustrated, scared, or even ashamed of these sensations, but it’s essential to remember that they are normal physiological responses to stress. Instead of resisting the discomfort, try to accept that anxiety is currently affecting you. Simply saying to yourself, "I am feeling anxious, and my body is responding this way. It’s okay." can help normalize the experience and reduce feelings of distress.
2. Focus on Your Breath
When anxiety causes shortness of breath or hyperventilation, the simple act of focusing on your breathing can help regulate your body. Try deep breathing exercises to help calm your nervous system. Breathe in for a count of four, hold for four seconds, and then exhale for four seconds. This can promote a sense of control and reduce the intensity of the physical symptoms.
3. Sagging Your Body and Let Go
Sufferers of anxiety tense. Adding resistance to the adrenaline running through your body creates more fear and more physical symptoms. When you notice the tension building take a deep breathe and sag your body like a rag doll. Try to let go as best you can then move on to the next step.
4. Mindfulness Meditation
Mindfulness involves being present and fully aware of the moment without judgment. Practicing mindfulness can be incredibly helpful in accepting the physical symptoms of anxiety. When you experience symptoms like dizziness or muscle tension, instead of getting overwhelmed by them, you can simply notice them without labeling them as “good” or “bad.” Allow them to exist without trying to change them, and this can help reduce the power they have over you.
5. Self-Compassion
When dealing with anxiety, it’s easy to become frustrated with yourself for feeling a certain way. However, practicing self-compassion can shift your mindset. Rather than criticizing yourself for being anxious, treat yourself with the same kindness and understanding that you would offer a friend in a similar situation. Remind yourself that anxiety is something that everyone experiences from time to time, and it does not define you.
6. Physical Activity
Exercise is a proven method for reducing anxiety. Physical activity releases endorphins, which are natural mood boosters, and can help mitigate the effects of anxiety on the body. Even a short walk, some light yoga, or a dance session can help you release pent-up tension and boost your overall sense of well-being.
7. Grounding Techniques
Grounding techniques can help you reconnect with the present moment and reduce the feeling of being overwhelmed. A popular method is the “5-4-3-2-1” technique, where you focus on identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This helps distract you from your anxiety and brings your attention back to the here and now.
8. Challenge Your Thoughts
Sometimes, physical symptoms of anxiety are compounded by negative thoughts that amplify the stress response. If your mind is racing with worries about the future, try to counter those thoughts with more balanced perspectives. Challenge thoughts like, “I can’t breathe. I must be having a panic attack!” by reminding yourself, “This is anxiety, and it will pass. I’ve experienced it before, and it’s not life-threatening.”
Conclusion: Embrace Your Anxiety with Compassion
Anxiety’s physical symptoms can be alarming, but it’s important to remember that they are temporary and not a sign of something deeply wrong with your body. By accepting these sensations with compassion, using grounding techniques, and taking care of your body and mind, you can learn to navigate through anxiety more gracefully. Over time, these practices can help you let go of the hold anxiety has on you, allowing you to feel more at ease in your day-to-day life. Remember, you are not your anxiety — you are someone who experiences it, but it does not define you.
