Dealing with the symptoms of physical anxiety can feel scary. Find out how to regain control when your body reacts to stress or fear!
Feeling incompetent is a symptom of anxiety and not the reality of your body.
Highlights
- Excessive and uncomfortable physical sensations are a common cause of anxiety.
- When you are stressed, you may feel that you can not control your body and lose the sense of physical ability.
- Taking action during anxiety shows how capable you are. You are doing something meaningful, even if it is difficult.
Excessive and uncomfortable physical sensations are a common cause of anxiety. Your heart may beat or run, you may feel tightness in the chest, dizziness, dry mouth or abdominal pain. When these symptoms occur, it feels like you have no control over your body and you may lose the sense of physical capacity.
Over the past few months, I have experienced physical symptoms of anxiety while walking outside of something I had never experienced before, and the symptoms have diminished my sense of ability. This is a difficult experience, and as I work to strengthen my abilities, I want to share effective strategies for coping with physical stress.
Read more here: The value of feelings of masking anxiety in our daily lives.
Coping with Physical Anxiety Symptoms
Acknowledge that you are safe
Often when you experience physical anxiety, it is because your anxiety alert is interrupted by telling you that there is a threat or danger when you are truly safe. Feelings of intimidation are based on the idea that bad things can happen, not the real danger today. For example, your heart may beat faster before speaking in front of a group because of the idea that this group can negatively judge that you feel threatened. However, you are not in danger.
When strong physical signs of anxiety occur, such as a fast heartbeat, shortness of breath, or muscle tremors, you can quickly think of an imminent threat, including possible physical collapse or disability. However, during these times, your body is not damaged or indispensable. Your nervous system is very sensitive and reactive. Your anxiety alarm is on fire, but there is no fire. It is doing wrong.
If you notice that you are saying things to yourself, such as “My body is not working” or “I can not do this”, switch to saying “My anxiety alert is malfunctioning. No danger here. I’m safe.”
Know that you can do anything when you are anxious
Doing something hard does not seem incompetent. It is true that acting in times of anxiety is difficult. Anxiety symptoms can make it difficult to engage in behaviors that may be easier when there is no anxiety. However, doing something hard does not seem incompetent. Doing something when you are anxious shows you how capable you are. You are doing something that is important to you, even if it is difficult.
Make room for your symptoms.
When experiencing uncomfortable and unpleasant symptoms, it is natural to want them to stay away. This can put you in a trance with your symptoms, making them more widespread. The more you tell yourself “I hate this feeling” or “I can not feel this way,” the more severe the symptoms. In addition, the more you resist the symptoms, the more tired and incompetent you will feel.
Perform a rope drop in tow with your symptoms and switch to a place for your symptoms. You can do this by taking slow breaths and imagining that your body is expanding and making more room for your symptoms. Just let them be present. You do not have to push them away, and you do not have to hug them. Let them be.
Breathe
When symptoms of physical anxiety make your body feel insecure or unreliable, take action. Breathing and soil Skills to feel a little calmer and more basic. Example: Breathe slowly and take deep breaths. Inhale slowly to 3 and exhale 6 times. Or practice basic 54321 by pausing and naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell (or like to smell) and one you can taste (or taste).
Although you can not turn off the anxiety symptoms, you can influence your physiological condition and reduce the intensity of the symptoms.
Build capacity with petty attitude
Break the action into small pieces and recognize the winner. If your mood is low, start small. For example, if walking for 20 minutes is too much, maybe walking for 5 minutes is more possible, or you just want to spend a few minutes outside and feel the fresh air on your face. Small behaviors happen over time and strengthen your abilities. You are rebuilding your capacity through small, consistent behaviors, even in times of anxiety. And acknowledge what you are doing. It was hard work.
Read more here: 6 ‘Fun by mistake’ You do not have to feel guilty.
Find (and repeat) what makes you feel competent
Think of something that helps you feel strong and capable and do it again. Are there specific words, phrases, or actions that allow you to feel more confident and motivate you to move forward? For example, you could simply say to yourself, “I’m strong and capable” or “I am capable even when I feel anxious” or “Free!” You may feel strong when you stand up high with your shoulders back and your head high. Of course, this can be a difficult behavior to accept when feeling anxious and it is possible. Repeat what helps you regain your ability.
Remember that feelings of disability are a symptom of anxiety and not a reality of your body.
Written by Jennifer Caspari, Ph.D
Originally Appeared on Psychology Today
