Feeling strong and uncomfortable physical sensations is a common part of it anxiety. Your heart may pound or race, you may feel tightness in your chest, dizziness, dry mouth, or stomach pain. When these symptoms occur, it feels like you have no control over your body and you may lose a sense of physical ability.
For the past couple of months, I have experienced physical symptoms of anxiety when going out, something I have never experienced before, and these symptoms have diminished my sense of ability. It was a difficult experience, and as I work to regain my strength, I want to share effective strategies for dealing with physical anxiety.
Recognize that you are safe
Often times, when you feel physical anxiety, it’s because your anxiety alarm is wrong, telling you that there is a threat or danger when you’re actually safe. Feelings of threat are often based on the idea that something bad might happen, rather than the actual danger. For example, your heart may skip a beat before speaking in front of a group because the thought that the group might judge you negatively is threatening. However, you are not in danger.
When strong physical symptoms of anxiety occur, such as a racing heart, shortness of breath, or muscle tremors, you may quickly think that there is an imminent threat, including possible physical collapse or incapacitation. However, in these moments your body is not broken or weak; you nervous system very sensitive and reactive. Your alarm sounds loud, but there is no fire. It is incorrect.
If you find yourself saying things like, “My body isn’t working” or “I can’t do this,” switch to saying, “My anxiety alarm is wrong. There’s no danger here. I’m safe.”
Know that you can do things while you care
Difficulty doing something is not the same as being weak. It’s true that it’s hard to act when you’re anxious. Anxiety symptoms can make it much more difficult to engage in behaviors that you don’t feel when you are anxious. However, doing something with difficulty is not the same as being incompetent. Doing something when you’re nervous shows you how capable you are. You do what’s important to you, even when it’s hard.
Make room for your signs
When experiencing very uncomfortable and unpleasant symptoms, it is natural to want them to disappear. This can lead you to fight with your characters, which will increase them. The more you tell yourself, “I hate feeling this way” or “I can’t feel this way,” the more severe the symptoms become. Also, the more you resist the symptoms, the more tired and weak you will feel.
Practice skipping rope with your cues and skip to show the location. You can do this by breathing slowly and imagining that your body is expanding and making more room for your symptoms. Just allow them to be present. You don’t have to push them and hug them. Let them be.
Take a breath
When physical anxiety symptoms make your body feel unsafe or unstable, practice breathing and grounding skills to help you feel a little calmer and more grounded. For example, inhale slowly and exhale. Slowly inhale for a count of 3 and exhale for a count of 6. Or, practice 54321 background skills by stopping and naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell (or like) and 1 thing you taste (or like).
Although you can’t just suppress the symptoms of anxiety, you can influence your physiological state and reduce the intensity of the symptoms.
Build capacity with small actions
Break activities into small chunks and recognize wins. If your sense of ability is low, start small. For example, if a 20-minute walk is too much, maybe a five-minute walk is more feasible, or you just want to spend a few minutes outside and feel the fresh air on your face. Small behaviors build up over time and reinforce your sense of competence. You restore capacity through small, consistent behaviors, even when anxious. And acknowledge all that you do. This is a difficult task.
Find (and repeat) what makes you feel competent
Think about what helps you feel strong and capable and repeat it. Is there a word, phrase, movement or activity that allows you to feel a little more confident and move forward? For example, you can simply say to yourself: “I am strong and I can do it” or “I can do it even if I worry” or “Beat it!” You probably feel stronger when you stand tall with your shoulders up and your head up. Of course, this can be a difficult situation when you are feeling anxious, and it is possible. Do whatever helps you regain your stamina.
Remember that feeling weak is a symptom of anxiety, not evidence of your body.
