Top-Ten-Most-Common-Anxiety-Symptoms

Top Ten Most Common Anxiety Symptoms

10 Of The Most Common Symptoms Of Anxiety

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Anxiety Isn’t the End

Anxiety can be good for us. It helps us stay alert during stressful or unusual situations. Yet it can be a problem when it starts obstructing your everyday life, possibly making you feel you’ve lost control of it.

The word “anxiety” refers to a defensive biological system which triggers an emotional or physiological response when our brain thinks we’re in a potentially dangerous situation. You may have heard of the term “fight or flight” – it’s essentially the same thing. Our bodies unleash certain kinds of neurotransmitters, causing you to have heightened senses. It’s your body’s way of staying safe during a dangerous situation.

How it Goes Wrong

Unfortunately, this otherwise life-saving function can actually cause problems if triggered improperly, which can happen if we identify a situation as being unsafe, when it actually is safe. This causes us to produce more hormones unnecessarily, often leading to negative side-effects. Left in these situations for extended periods, anxiety begins to control us, instead of us controlling it. This can leave you feeling uncomfortable and defenceless. There are several distinct kinds of anxiety, and diagnosing each particular type usually depends on specifics such as the strength of the symptoms, the circumstances, and how often they show up. Different kinds of symptoms include psychological symptoms, physical symptoms, cognitive symptoms, social symptoms, and behavioural symptoms.

10 Of The Most Common Symptoms Of Anxiety

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Chest pains

Some may notice their heart rate increase, which can trigger a pain in their chest. Sometimes this is mistaken for a heart attack. Since sufferers already have a heightened state of alertness, they may begin worrying about symptoms like this. That can actually make them worse, compounding their nervousness and level of discomfort. There is, however, a reason for this seemingly mysterious pain. This chest pain is caused by an increase in the amount of air in your lungs. It causes them to expand, hitting your rib cage and making you feel an increase in pressure and muscle tension. With this tension, muscles begin to weaken, causing the sharp pains you may feel in your chest. If you begin experiencing this, massage your chest, back, and shoulders. This will help relax the muscles, keeping the feeling from getting worse.

10 Of The Most Common Symptoms Of Anxiety

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Difficulty Breathing

Can’t seem to get a full breath, or feel like you can’t breathe? It’s an unpleasant sensation. It’s also a common symptom of anxiety. Thankfully, we know why it occurs. Bodies regulate the amount of air to let in and out. When you’re nervous, you tend to breathe faster, causing you to take in more oxygen than necessary. At that point, you’ll need to rebalance your oxygen level. You can do this by holding your breath or slowing your breathing. You can also take short breaths in through the nose for 5-6 seconds, hold for 3-5 seconds, then, through your mouth, breathe out slowly for 7 seconds. Yoga can teach you breathing techniques, too, to help you calm down when an anxiety attack strikes.

10 Of The Most Common Symptoms Of Anxiety

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Dizziness

Hyperventilation, in reaction to a stressor, can leave you feeling disoriented and dizzy. This may also cause you to feel like you’re about to faint. If you feel this way when faced with a scary situation, remember that it’s nearly impossible to do so! You generally pass out when your blood pressure is weak, because it leaves the heart lacking blood and oxygen. In anxiety-producing situations, however, your blood pressure will likely increase, which is why you’re unlikely to faint from it. Paleness is another symptom of anxiety. This usually happens in moments of extreme fear. This is due to blood being sent to your muscles, preparing you for a “fight or flight” situation. It’s hard, but try to remember that this is a normal, biological feature. There isn’t anything to be worried about. If you truly can’t get these worries out of your head, see your doctor to rule out any underlying health concerns.

10 Of The Most Common Symptoms Of Anxiety

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Apprehension

Apprehension can cause us to worry about possibly unpleasant future problems. If you’re continually focusing on all of the potentially bad things that might happen in the future, that can make it tough to have normal relationships, or even just get the most out of your day. Anxiety can force unhelpful, negative thoughts. Try and identify your overly negative ideas and contextualize them in a more positive way. Ask yourself questions such as “What is the worst that can happen?” or “Is this a realistic thought?” This will help you to think positively and see things in a more honest light.

10 Of The Most Common Symptoms Of Anxiety

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Depression and Low Self-Esteem

Low self-esteem and depression are all-too-common markers of anxiety. This can cause fatigue and irritability. Depression also frequently leads to low self-esteem. That’s why anxiety and depression are often seen together, and unfortunately, depression can make anxiety worse. It can even lead to suicidal thoughts and tendencies, although this is thought to only be a severe problem for a very small percentage of the population. Exercise and outside support are often the best options for help when it comes to anxiety-based depression. If your anxiety is causing you to feel abnormally low on a regular basis, to the point where it is changing your daily life and your living habits, talk to someone about it. Discuss an exercise plan for both your physical and mental health with your doctor, too.

10 Of The Most Common Symptoms Of Anxiety

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Difficulty Sleeping

Anxiety often makes people suffer from sleeping disorders, such as nightmares and insomnia. When you spend lots of time focusing on something, it gets stuck in your head. That means anxiety can literally keep you awake at night. So, it’s critically important to relax your mind, and try to keep yourself from thinking about any difficulties you may have in getting to sleep. If you worry about it, it’ll be even harder. Listening to relaxing music or playing ambient sounds, such as white noise or calming nature sounds, may help you transition from wakefulness to a sleeping state. Exercise, as long as it isn’t happening immediately before bedtime, can also help you get more restful sleep at night.

10 Of The Most Common Symptoms Of Anxiety

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Sweating

Anxiety puts your body into a “fight or flight” state. This can cause your body temperature to increase. When that happens, you’ll likely sweat to try to cool things down. That’s what causes sufferers from anxiety to sweat. Unfortunately, you can’t stop the body’s cool-down functionality, so you can’t stop sweating entirely. However, you can reduce excess sweating by employing breathing techniques to try to make yourself calmer. Whenever possible, have a cool rinse in the shower or even just towel off while you relax yourself. Not only will you feel cleaner, but the simple act of being in the cool water or dabbing yourself with a soft towel can be incredibly soothing.

 

10 Of The Most Common Symptoms Of Anxiety

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Stiffness

If you find yourself tense and stiff all day, you may be unable to relax at all. This can cause back pain, headaches, muscle stiffness, etc. Those with anxiety often suffer from pain in their neck, shoulders, head, and even their face. But why these areas in particular? When we’re anxious or stressed, these are the first regions that bear muscle tension. You may even notice yourself tensing your shoulders, pulling them up to your ears. If you observe this happening, try to take in a deep breath or two, and see if that relaxes them. Rolling a tennis ball between your back and the wall can be a great way to both relax yourself and relieve tension at the same time, so try to get in the habit of either carrying a tennis ball around or keeping one handy whenever possible. Yoga also offers several great poses which relieve tension in the upper body and increase blood flow for headache relief.

10 Of The Most Common Symptoms Of Anxiety

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Obsessive Thoughts

Recurring negative thoughts can often come from anxiety. This can make people feel like they’ve lost control over their lives, bringing an altered perception of reality. Anxiety sufferers may feel like they are in danger or being threatened. This can cause them start to feeling like they’re “going crazy” or that they are all alone in a treacherous world. If this sounds like you, force yourself to be realistic. Keep in mind that what you’re feeling almost certainly isn’t real. It’s important to understand that these thoughts are a symptom of anxiety. An effective tool for dealing with obsessive thoughts is cognitive behavioural therapy. Quite often, this type of anxiety is best managed with the help of a professional.

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