Most of us have experienced many of the symptoms of anxiety, including racing heartbeat, butterflies in the stomach, and rapid breathing at some point. However, these are not the only symptoms of anxiety. Read on to find out about a few more anxiety-related symptoms and some useful tips on mitigating their effects.
Phobias are exaggerated fears of situations or objects. Fear of spiders, flying, heights, and public speaking are a few of the most common phobias.
- Sleep Issues
Anxiety and stress can keep you up at night and cause more severe sleep issues such as insomnia, nightmares, and night terrors. These symptoms often result in a heightened sense of anxiety in the morning.
- Digestion and Stomach Upsets
Anxiety may bring on vomiting, nausea, diarrhea, Irritable Bowel Syndrome (IBS), and gas.
- Controlling Behavior
Many people will use controlling behavior to combat the symptoms of anxiety. They feel that if they are in control, then it will help stave off anxiety.
- Panic Attacks
An unexpected feeling of losing control or having a heart attack are often associated with a panic attack. In some cases, the trigger may be obvious, but they can also occur for no apparent reason. Practice deep breathing to help calm you.
- Terror and Fear
Irrational fears may rise for no apparent reason, even when doing something simple like walking the dog. There’s a sense of impending doom, or that something terrible is waiting just around the corner.
- Anger and Irritability
Stress and anxiety can leave you feeling overwhelmed and trigger an overreaction to regular everyday occurrences.
Stress floods the body with adrenaline, cortisol, and other stress hormones to leave you feeling tired and worn out. Boost your energy levels with proper nutrition, exercise, and adequate sleep.
- Impaired Thinking
The ability to concentrate, form coherent thoughts, and create new memories can be impeded by excessive levels of stress.
- Dread and Always Feeling Worried
Stress and anxiety can fill you with feelings of dread and worry, even though there is no apparent reason.
Mitigating the Effects of Anxiety and Stress
Exercise is a proven method to help reduce built-up anxiety and stress, and all it takes is just 30-minutes a day between 5 – 7 days a week. When you feel the imminent arrival of anxiety, focus on your breath while performing a few deep breathing exercises
Reducing your intake of sugar, caffeine, and alcohol while increasing the number of healthy foods you eat can also help a great deal.
Another popular strategy people use to lessen the effects of stress and anxiety is to spend more time with pets. Hanging out with the four-legged family members has been shown to increase oxytocin levels, a chemical produced by the brain which improves the mood.
There’s also the fact that pets – especially dogs – need regular exercise, which helps to keep you active as well. The activity and companionship combine to add up to a life with less anxiety, or at least bring it down to a manageable level.
Soothing music can have a calming effect on the body. Instrumental music may trigger a relaxation response, help lower blood pressure, and reduce the volume of stress hormones flowing through the body. If instrumental music isn’t your thing, then try calming nature sounds such as forest noises, waterfalls, the ocean, or babbling brooks.
Sometimes you may just need to talk it out. Many anxiety sufferers have found great success when talking with a counselor. If anxiety has reached a level where it is interfering with normal life, then it’s essential to seek help from a mental health professional who can help you introduce coping mechanisms into your life.
Read more about anxiety counseling here: Anxiety Treatment