Anxiety conditions take many different forms, and the feeling of anxiety can be a symptom of related mental health conditions. For example, people with a panic disorder, obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD) may all experience anxiety. It can also be a side effect of medication. Anxiety can have effects on both your mind and your body.

Because anxiety is rooted in fear of something that may happen, people often experience anxiety as a sense of dread accompanied by physical sensations of fear. You might feel a knot in the pit of your stomach, start hyperventilating or feel your hands get clammy. 

The physical symptoms of anxiety may include:

• Trembling or shaking
• Tension, muscle aches or soreness
• Chills, sweating or both
• Racing, irregular or more noticeable heartbeat
• Chest pain
• Difficulty breathing, such as hyperventilation or a choking sensation
• Tingling or numbness in your fingers or toes
• Nausea, vomiting or digestive problems
• Headache

There are things you can do to calm your anxiety and relieve your physical symptoms. In this blog post, we’ll discuss eight strategies you can use to manage the physical symptoms of anxiety.

8 tips that may help relieve the physical symptoms of anxiety

If you’re experiencing physical anxiety symptoms on a regular basis, you should seek treatment from a licensed clinician. Usually, a combination of psychotherapy and medication is most helpful for anxiety conditions. You’ll also need healthy coping strategies for moments when your anxiety symptoms make you uncomfortable. 

Try the following strategies to relieve the physical symptoms of anxiety:

• Get grounded in your body — Stay present in your body by feeling the sensation of your chair or the ground underneath you. You can tap into any of your senses to focus on the here and now instead of your anxious thoughts.
• Take deep breaths — Deep belly breathing signals to your body that you’re safe and there’s no need to panic. Take long, slow breaths from your belly, and place your hand on your stomach if that helps.
• Self-soothe — Focus on soothing sensations to help you calm down. You might take a warm bath, feel the texture of something soft or smell an aromatherapy oil. 
• Move your body — Movement can help you feel more grounded in your body in the moment. Try taking a walk or moving your arms up and down with your breaths. Getting enough exercise in general can also help you feel less anxious.
• Distract yourself — Channel your attention into something positive. Find funny videos to watch on your phone, listen to music or start a project.
• Try a new relaxation technique — Try a relaxation technique, such as progressive muscle relaxation or guided imagery. Learn a few methods so you’ll know what to do next time you feel anxiety coming on. Search YouTube for anxiety relief guided meditations.
• Avoid substance use — It may seem like drinking or using drugs will help you get through this moment of anxiety. However, using substances also comes with negative consequences. Substances like alcohol, caffeine and certain medications can worsen anxiety symptoms. Finding a healthy way to cope will be a better solution in the long run.
• Seek medical treatment — If you think you might have a medical condition, seek out an examination so you can reassure yourself that you’ve done what you can to care for yourself. If your doctor doesn’t find any evidence of a physical condition, keep working on positive coping strategies or seek mental health treatment.

Find relief from the physical symptoms of anxiety at Lightfully

Feeling anxious and stressed for long periods of time can have negative effects on your physical health. It can weaken your immune system, increase your risk of heart disease, affect your digestion and metabolism, and more. Caring for your physical health and your mental health go hand in hand. Healthy habits like eating nutritious foods and getting enough sleep can help you manage your physical anxiety symptoms. Developing a mindfulness practice with activities that engage both your mind and your body can be helpful as well. You might try yoga, paired breathing and muscle relaxation, mindful eating, or other mindful movement practices.

At Lightfully, we provide comprehensive mental health treatment that addresses the stressors in your life that trigger your anxiety. We also help you develop processes to proactively care for your mental health. We provide each client with personalized treatment based on our Precision Care Model (PCM).

Are you looking for a new approach to anxiety treatment? Contact us or reach out to our Admissions Concierge Team. Let’s talk about your anxiety symptoms and how you can find long-lasting relief.