Experiencing strong and uncomfortable physical sensations is a normal part of life worry. You may have a fast or racing heart, feel a tightness in your chest, feel dizzy, have a dry mouth, or have an upset stomach. When these symptoms occur, you can lose control of your body and lose your physical abilities.
In the last few months I have experienced physical anxiety symptoms when I walk outside, something I have never felt before and the symptoms have reduced my ability. It’s been a challenging experience, and I want to share some effective strategies for dealing with physical anxiety as I try to regain my composure.
Recognize that you are safe
Often times, when you experience physical anxiety, it’s because your anxiety signal is malfunctioning that there’s a threat or danger when you’re actually safe. The sense of threat is often based on the idea that something bad might happen, rather than the actual danger in the present. For example, before speaking in front of a group, your heart may skip a beat because the thought that the group will judge you negatively is threatening. However, you are not at risk.
When you experience strong physical symptoms of anxiety, such as a racing heart, shortness of breath, or muscle tremors, you may quickly think there is an imminent threat, including physical collapse or incapacitation. However, your body is not broken or incapacitated in these moments; your nervous system just too sensitive and reactive. Your alarm is blaring loudly, but there is no fire. It’s misfiring.
If you find yourself saying things like, “My body isn’t working” or “I can’t do this,” tell yourself, “My anxiety signal is malfunctioning. There’s no danger here. I’m safe.”
Know that you can do something even when you’re worried
Doing something with difficulty is not the same as being incompetent. It is very true that it is difficult to take action when you are anxious. Anxiety symptoms can make it much more difficult to engage in behaviors that are easy when you are not anxious. However, doing something with difficulty is not the same as being incompetent. Doing something when you’re nervous shows how capable you are. You are doing something that is important to you, even if it is difficult.
Make room for symptoms
When experiencing very uncomfortable and unpleasant symptoms, it is natural to want them to go away. This can cause you to argue with your symptoms, making them worse. The more you say to yourself, “I hate feeling this way” or “I can’t feel this way,” the stronger the symptoms will become. Also, the more you look at the symptoms, the more tired and incompetent you feel.
As you tug-of-war with your symptoms, practice dropping the rope and move on to making room for your symptoms. You can do this by breathing slowly and imagining your body expanding and making more room for your symptoms. Just let them be present. You don’t have to push and hug them. Just let them.
Breathing
When physical anxiety symptoms make your body feel unsafe or insecure, practice breathing and grounding skills to help you feel a little calmer and more grounded. For example, take a slow breath and lengthen your breath. Slowly inhale for 3 counts and exhale for 6 counts. Or practice the 54321 Grounding skill by stopping and naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you like (or smell), and 1 thing you can taste.
Although you cannot simply erase the symptoms of anxiety, you can influence your physiological state and reduce the intensity of the symptoms.
Build capacity with small actions
Break actions into small chunks and recognize wins. If you feel capable, start small. For example, if a 20-minute walk is too much, maybe a five-minute walk is more doable, or you might just want to spend a few minutes outside and feel the fresh air on your face. Small actions add up over time and build a sense of accomplishment. Even when you’re anxious, you restore your ability through small, consistent behaviors. And acknowledge everything you do. It’s hard work.
Find (and repeat) something you feel good at.
Think about what makes you feel strong and capable and repeat it. Is there a word, a phrase, a certain action or activity that gives you a little confidence and helps you move forward? For example, you can simply say to yourself: “I am strong and capable” or “I am capable even when I feel anxious” or “Charge!” You probably feel stronger when you stand tall with your shoulders back and your head held high. Of course, this situation can be difficult to accept when it comes to anxiety, and it is possible. Repeat the things that will help you regain your ability.
Remember, feeling inadequate is a sign of anxiety, not the reality of your body.
