The Physical Symptoms Of Anxiety
Written by Jessica Katz, Lifestyle Editorial Assistant, and Illustrated by Nicole Glesinger, Graphics Team
We’ve all dealt with anxiety at some point in our lives. Your mind is jammed with thoughts of worry and distress, whether it be about school, work, relationships, or a variety of other factors. Nonetheless, anxiety overwhelms you, putting your life on pause.
“sometimes it’s hard to sit still
to remain present
while there are so many thoughts
fighting in my mind
itching for attention
i don’t know which to trust
to listen to
i give them my attention
because there is no space
for me to win control
// j.k”
Generalized Anxiety Disorder, or GAD, is more than a slight disruption. With GAD, you’re stuck in a cycle of worry. In technical terms, this disorder is characterized by a difficulty to control worry more than days than not for at least six months (ADAA). You anticipate the worst and overthink every situation. Your anxiety is often more intense than the situation itself and you may not have anxiety specific to any situation at all. This uncertainty and worry make life more challenging than it already is for a vast amount of people.
GAD affects 6.8 million people in the U.S. every year, with women twice as likely to be affected (ADAA). Although the exact cause is unknown, GAD can be linked to biological factors, family history and stressful life experiences.
“i’m thinking
about thinking
and i think
i’m overthinking
my thoughts
come from thoughts
i’ve thought up in my head
i keep thinking
how i want to stop overthinking
but just this thinking
won’t stop the thinking
// j.k”
Those are just the basics of understanding who is affected by anxiety and why. Many of us are either already affected by anxiety or know someone who struggles with GAD. But one aspect of anxiety that isn’t talked about as much is the physical symptoms of this disorder.
These symptoms are caused by your autonomic nervous system, or ANS, which unconsciously regulates bodily functions, such as breathing and heart rate (Harvard Health, 2020). When your body perceives a threat, your ANS triggers a flight-or-fight response to help defend yourself against that potential danger. So, when you experience anxiety, your ANS is activated.
Anxiety can lead to a variety of physical symptoms. You may experience headaches, nausea, shortness of breath, shakiness or stomach pain (Harvard Health, 2020). It differs from person to person. And often, these symptoms lead to further anxiety; you feel a lack of control not only in your mind but also in your body.
“my mind is screaming
from thoughts beating on my skull
my chest is tight
from the air trapped in my lungs
what makes me me
is bleeding out of me
my body aches
as all that’s left is an empty soul
// j.k”
It’s easy to focus on the physical symptoms, increasing their severity and heightening your anxiety. But it’s important to break the cycle.
You can start by stopping and addressing the situation. Bring your attention to your body. Notice how your body feels in the moment and consider what stress may have led to tension or pain. You can even use progressive muscle relaxation; moving down your body, tense a group of muscles as you breathe in, and relax them as you breathe out (Michigan Medicine, 2019).
Continue to keep your body calm throughout the day. Go for daily walks, meditate or go to the gym, especially in times of increased stress. A calm body aids a calm mind.
Most importantly, know when to seek help. Is your anxiety impairing your ability to work, eat, sleep, or concentrate? Is it affecting your relationships with family, friends and significant others? If your anxiety causes significant functional impairment, talk to your doctor or reach out to a psychological professional (James, 2019). There are numerous resources and treatment options available.
“the most difficult part of anxiety
is acceptance
understanding and allowing
to overcome the discomfort
feeling
your heart racing
the pressure in your chest
your body trembling
the shortness of breath
and knowing it’s natural
your body’s physical reaction
to an emotional trigger
// j.k”
When we lose control of our minds and bodies, it’s easy to panic. But it’s important to reassure yourself that symptoms caused by anxiety will pass when the anxiety eases. While they may not be incredibly harmful or fatal, how you feel is valid.
Let’s normalize the physical struggles involved with anxiety.
Sources:
“Generalized Anxiety Disorder (GAD).” Anxiety and Depression Association of America, ADAA. Accessed January 6, 2021.
James, Kelly K. “When Should You Seek Help for Anxiety?” Next Avenue. Next Avenue, June 11, 2019.
“Recognizing and Easing the Physical Symptoms of Anxiety.” Harvard Health, August 2020.
“Stress Management: Doing Progressive Muscle Relaxation.” Michigan Medicine, December 15, 2019.