What does anxiety feel like/ symptoms?

Anxiety can manifest in various ways, both emotionally and physiologically. The experiences of anxiety can vary from person to person, here are some common emotional and physiological sensations associated with anxiety.

Emotional sensations of anxiety:

  • Excessive worry or fear

    Feeling overwhelmed by persistent, irrational worries or experiencing asense of impending doom.

  • Restlessness

    Difficulty staying still or feeling a sense of unease or agitation.

  • Irritability

    Being easily provoked, having a short temper, or feeling on edge.

  • Difficulty concentrating

    Finding it challenging to focus or experiencing a sense of mental fog.

  • Racing thoughts

    Thoughts may feel rapid, intrusive, or difficult to control.

  • Sense of dread

    Feeling a deep-seated sense of fear or apprehension without a specific cause.

Physiological sensations of anxiety

  • Increased heart rate

    Feeling your heart pounding or racing.

  • Shortness of breath

    Experiencing difficulty breathing or a sensation of breathlessness.

  • Chest tightness

    Feeling a constriction or pressure in the chest area.

  • Sweating

    Experiencing excessive sweating, even in non-strenuous situations.

  • Muscle tension

    Feeling muscle tightness, often in the neck, shoulders, or jaw.

  • Upset stomach

    Nausea, stomach discomfort, or butterflies in the stomach.

  • Fatigue

    Feeling tired or lacking energy due to the physical and emotional strain of anxiety.

How to reduce symptoms of anxiety

  • Deep breathing exercises

    Practice deep, slow breaths, inhaling through your nose and exhaling through your mouth. This can help activate the body’s relaxation response.

  • Progressive muscle relaxation

    Systematically tense and then relax each muscle group in your body to release tension and promote relaxation.
    Exercise regularly: Engage in physical activities that you enjoy, such as walking, jogging, or yoga, as exercise can help reduce anxiety symptoms and promote a sense of well-being.

  • Challenge negative thoughts

    Identify and challenge negative or irrational thoughts contributing to your anxiety. Replace them with more realistic and positive thoughts.

  • Practice mindfulness or meditation

    Engage in activities that promote present-moment awareness, such as meditation or mindfulness exercises, to help calm the mind and reduce anxiety.

  • Establish a routine

    Create a structured daily routine to provide a sense of stability and reduce uncertainty, which can contribute to anxiety.

  • Limit caffeine and alcohol

    Both caffeine and alcohol can exacerbate anxiety symptoms. Limit or avoid their consumption, particularly when feeling anxious.

  • Get adequate sleep

    Prioritize good sleep hygiene by maintaining a consistent sleep schedule and creating a relaxing bedtime routine.

  • Seek support

    Reach out to a trusted friend, family member, or mental health professional for support. Talking about your feelings and concerns can help alleviate anxiety.

  • Consider therapy or counseling

    Cognitive-behavioral therapy (CBT) or other forms of therapy can provide effective strategies for managing anxiety and addressing its underlying causes.

Conclusion

Anxiety, a prevalent mental health issue, can significantly impact daily life, yet it is manageable with the right strategies and support. Ultimately, while anxiety may be a challenging journey, it is possible to find peace and regain control with perseverance and the right tools.

Jade Sirisompan

MSc Psychology