Anxiety is an emotion that can affect both mind and body in many ways. It can make daily life challenging, but fortunately, there are ways to alleviate symptoms and live a more balanced life alongside them. In this article, I will explore the different symptoms of anxiety with you and provide tips for easing them.
1. Constant worry and restlessness
Symptom: Do you feel like your mind is constantly preoccupied with worries and restlessness?
If worry and restlessness trouble you, one key is to learn to better regulate your emotions and arousal levels. Try to make sure you give yourself time to calm down during the day. This can be aided by relaxation exercises, such as deep breathing—especially extending the exhale—or mindfulness practices. Talking with a close person or a professional is also often helpful and can make your worries feel different.
2. Physical symptoms of anxiety
Symptom: Do you experience physical symptoms such as heart palpitations, shortness of breath, stomach pain, or muscle tension?
Physical symptoms can be a result of anxiety. You can relax your body through regular exercise, stretching, and relaxation exercises. Also, within the limits of your resources, remember to take care of a healthy diet and get enough sleep.
3. Anxiety and sleep disturbances
Symptom: Falling asleep or staying asleep can be challenging due to anxiety.
Good sleep is extremely important, and disrupted sleep due to anxiety can make things worse. Good sleep starts with an active day that supports rest. Create a regular sleep schedule and an evening routine that helps you relax. Avoid caffeine, bright lights, and screen time before bed. Go to bed when you are tired. Hunger can reduce sleep quality, so a light evening snack may be needed. Cooling the room can help with falling asleep. If you still have trouble sleeping, discuss it with a healthcare professional or therapist.
“Although avoidance may feel temporarily relieving, in the long run it worsens anxiety. Try gradually stepping outside your comfort zone. Start with small steps, get used to them, and gradually increase the challenges.”
4. Avoidance behavior
Symptom: Do you avoid situations that cause anxiety?
Although avoidance may feel temporarily relieving, in the long run it worsens anxiety. Try gradually stepping outside your comfort zone. Start with small steps, get used to them, and gradually increase the challenges. Relaxation exercises can be a helpful support in this process. By exposing yourself to anxiety and managing a situation that feels difficult, you teach yourself that there was no real reason for the anxiety, and it gradually eases. Sometimes a trusted close person can support you in this. In some cases, professional help is also needed.
5. Excessive self-criticism
Symptom: Are you harsh on yourself and often dwell on your mistakes?
Excessive self-criticism can make anxiety worse. Try to recognize your negative thoughts and question their accuracy. Ask yourself if they are really true and on what basis you think so. If a friend had done the same, would you respond to them in the same way? Rarely is there a good reason to be harsher on yourself than on others. Be kind to yourself and remember that mistakes are a part of life.
6. Obsessive-compulsive behaviors
Symptom: Do you experience compulsive symptoms, such as repetitive thoughts or rituals?
To start alleviating obsessive-compulsive behaviors, you can try becoming aware of, observing, and identifying your symptoms in daily life. For example, you could note down when the symptoms occur, what they are like, and what thoughts are associated with them. Also pay attention to how much time they take from your day. Becoming familiar with your symptoms can help you recognize the triggers that set them off.
Obsessive-compulsive behaviors often ease through exposure. Gradually try exposing yourself, step by step, to situations that trigger anxiety. The goal is to learn to view obsessive thoughts as just thoughts and to tolerate the urges to act on them. Obsessive thoughts are often linked to stress, and by investing in a daily life that supports well-being, you may already significantly ease your situation.
7. Panic attacks
Symptom: Do you experience sudden and intense panic attacks?
If you experience panic attacks, try to calm yourself by breathing deeply and slowly. You can also try various relaxation techniques. You can soothe yourself with calming music or reassuring phrases, such as “I am safe” and “this will pass.” Focusing on your surroundings or other people can also help, as it shifts your attention away from the internal anxious experience. Remember that a panic attack is not dangerous and will pass, even if it doesn’t feel that way in the moment.
HOW TO RELIEVE ANXIETY
Reducing anxiety
For example, you can try these tips for self-managing anxiety:
- Panic attacks
During an attack, try to calm yourself by breathing deeply and slowly. The attack is not dangerous and will pass. You can also try various relaxation techniques and self-soothing methods, such as calming music or reassuring phrases like “I am safe” and “this will pass.” Focusing on your surroundings or other people can also help, as it shifts your attention away from the internal anxious experience. - Constant worry and restlessness
Learn to regulate your emotions and energy levels better. To do this, try to give yourself time to calm down during the day. - Physical symptoms
Relaxing your body can help with physical symptoms, for example through regular exercise, stretching, and relaxation exercises. Also, within the limits of your resources, remember to maintain a healthy diet and get enough sleep. - Sleep disturbances
Good sleep starts with an active day that supports rest. Insomnia can also be helped by a regular sleep schedule, a relaxing evening routine, and avoiding caffeine, bright lights, and screens before bedtime. - Avoidance behavior
Try gradually stepping outside your comfort zone. Start with small steps, get used to them, and gradually increase the challenges. Relaxation exercises or the company of a trusted person can be helpful support. - Excessive self-criticism
Excessive self-criticism can make anxiety worse. Try to recognize your negative thoughts and question their accuracy. Ask yourself whether they are really true and on what basis you think so. Be kind to yourself and remember that mistakes are part of life. - Obsessive-compulsive symptoms
You can try alleviating obsessive-compulsive behaviors with gradual exposure exercises. The goal is to learn to view obsessive thoughts as just thoughts and tolerate urges to act on them. In exposure exercises, support from a trusted person or from a psychologist or therapist can be helpful.
Anxiety can be challenging, but you can learn to ease its various symptoms. Don’t hesitate to seek professional help if anxiety is interfering with your life. Together, we can work toward a balanced daily life that reduces anxiety.
About the author of this article
I am Samuli Shintami, and as an occupational health psychologist, I work with people experiencing anxiety on a daily basis. In addition to neuropsychological topics, my areas of expertise include anxiety regulation, mindfulness skills, and sleep.