Physical symptoms of anxiety can be very debilitating. Psychotherapy can certainly help by working on the underlying issues that spiral anxiety, but there are also things you can do on your own. Reducing anxiety is possible; however, it requires that you take yourself seriously and take action.
The reason many people suffer from chronic anxiety is often due to self-neglect—they ignore their anxiety instead of trying to regulate it. Imagine consistently having a fever and never doing anything about it. There’s a high chance you would get worse and worse. The same principle applies to anxiety.
If you’re experiencing physical symptoms of anxiety, there are several things you can do to manage them:
Practice relaxation techniques
- Jacobson progressive muscle relaxation is an extremely powerful technique. Most of our clients who practice this technique for at least 21 days got significantly better. Search for guided version by typing in Youtube or Spotify “Jacobson progressive muscle relaxation” and practice daily – it WORKS!
- Mindfulness & breathing exercises. Even 5 minutes of intentional breathing significantly helps to regulate anxiety and manage stress. It’s free, always available, and takes only five minutes—so don’t look for excuses! A basic, effective breathing exercise is:
- Inhale slowly and deeply through your nose.
- Exhale slowly and completely through your mouth.
- Slower exhalation activates your parasympathetic nervous system (Rest and Digest) via the vagus nerve, immediately calming your heart rate and overriding the “fight or flight” response.
Exercise regularly
Regular exercise and movement can help to reduce stress and anxiety. Exercise releases endorphins, which are natural mood-boosters that can help to alleviate anxiety symptoms.
If it is hard to motivate yourself, use online classes on apps or youtube channels. I particularly recommend FitON as it free option offers plenty of fun and short exercises.
Decrease stimulants and improve your sleep
So you are anxious, right? Consider what happens when you add caffeine, alcohol, nicotine, and insufficient sleep to an already overstimulated body. If your use of these substances is strong or well-established, think about at least reducing them.
Crucially, how is your sleep? Is there anything you can do to prioritize getting more restorative sleep?
Seek professional help
If you’re experiencing chronic or severe anxiety symptoms, it’s important to seek professional help from a mental health provider. Chronic anxiety is a serious condition that should not be ignored.