As much as we might like to separate our emotions from our physical lives, our thoughts about the stresses we feel can trigger very palpable manifestations in our body that stem not from real illness but from emotional anxiety, explains well-known psychologist Judy Kuriansky, PhD.

Physical symptoms of anxiety vary widely and can include headache, heart palpitations, pressure in the chest,  breathlessness, blurry vision, sweating, nausea and gastroesophageal reflux, shaking, numbness and feeling as if you are about to faint. Cognitive symptoms include inability to concentrate or overwhelming thoughts. These reactions occur when brain activity triggers the autonomic nervous system’s flight-or-fight response., which in turn brings surges of the hormones cortisol and adrenaline and the retreat of feel-good neurotransmitters such as serotonin and dopamine.

Surprising: These physical and cognitive symptoms of anxiety don’t always strike while we’re consciously ruminating about our stressors. They can appear seemingly out of the blue.  You even may feel like you are having a heart attack when it actually is an anxiety (or panic) attack.

Important: Never assume that it’s “just anxiety.” Always seek medical attention if you are having severe symptoms.

Managing anxiety

Most of us would love to banish all anxiety from our lives, but some measure of anxiety is good for us. It motivates us to do the things we need to do but may be putting off or are fearful about. The trick is finding the sweet spot—a little bit of anxiety but not too much—so that runaway anxiety doesn’t make us sick.

Good news: There is a lot you can do to manage your anxiety and return to a calmer state on your own…

  • Breathwork: When you’re feeling overwhelmed, assign a one-to-10 number to your level of anxiety. Then take at least five (or more, at first) breaths, each one a little deeper than the last, building up to at least 10. Repeat as needed, reassessing your anxiety level after each repetition. Continue until you feel calmer.
  • Relaxation:  Take a break from what you are doing, and switch to whatever makes you feel relaxed, perhaps a simpler task, resting, lying down or taking a hot bath.
  • Meditation: Meditation-type practices of all kinds,  including yoga and tai chi, can help you maintain your calm.
  • Journaling: Writing about the things that make you feel anxious takes away some of their power over you. Be courageous…explore your upbringing and history of experiences that have caused you distress, anger or sadness, and that may underlie your anxiety.
  • Rechanneling: Energy from your anxiety can be converted into positive action. That’s especially true when we experience “anticipatory anxiety”—the dread we feel about upcoming events. Stressed about a speech you have to give in three weeks? Start rehearsing. Not meeting a project deadline? Do one tiny step at a time. Worried about bills? Get cracking on a financial plan, or get help from someone who manages money well.

What to do when panic strikes…

Step 1: In the throes of an anxiety attack, we often become unsteady on our feet. Get “grounded” by grasping a pole or sit or lie down.

Step 2: Get “centered”—that means fully inhabiting your body by focusing on the physical location of your symptoms and then focusing on what’s happening in your immediate environment.

Step 3: Focus on your breathing, taking deeper and deeper breaths until you’re back under control.

Step 4: Remind yourself, I’m OK. This too will pass.  I can get in control. 

Step 5: Identify things or people who regularly trigger your panic, and make adjustments in your life to limit these.

When to see a professional: If panic strikes often or interferes with your work, family and/or love life, a professional can help you to reframe what is causing you angst…put your worries into proper context…and find the root causes for why you stress about certain things. If appropriate, you might benefit from antianxiety medications.

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