"Helped me alot when I really needed it. Highly informative, and knowing about anxiety and how much information it gave me just by itself, helped me with managing general anxiety and panic attacks." Jasmine from USA
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"Great book. I use it all the time. It has many great exercises and suggestions to reduce anxiety. I recommend to anyone battling mental health issues to do with anxiety." Kate from Canada
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physical symptoms of anxiety panic attacks
Physical Symptoms of Anxiety Panic Attacks
WHAT YOUR ANXIETY SYMPTOMS REALLY MEAN
The fear of being frightened of your anxiety symptoms is what really gives the symptoms their power. If you can understand the facts behind your feelings it can be liberating.
Demystify Your Panic and Anxiety Feelings
By knowing the real facts behind what is happening to your body you can stop adding fear to the panic and anxiety cycle. Mentally you will also stop running from your fears. If you keep fearing your symptoms you will develop an anxiety disorder.
The great thing about knowing why your body is reacting in a certain way, will stop you internalizing the sensations you feel. ‘Starve’ the symptoms of their power and they will eventually disappear.
Below are common symptoms of Anxiety and Panic attacks. Please read through them and especially take note of the ones that affect you. Next I want you to read through how to demystify each symptom. Apply this when you next feel that particular symptom. Just knowing why your body is triggering each symptom and the things you can do to counter act it, will eventually reduce the sensations.
The symptoms you may have -
ADVICE – Find symptoms that you specifically feel (although it’s worth being aware of the others as well.) Read the scientific facts of what is happening to your body, and more importantly realize they are harmless.
The next time you feel this symptom use the ‘What to tell your inner-self’ to change your perception of what is happening to you. REMEMBER ALL THE SYMPTOMS ARE HARMLESS BUT YOU NEED TO KNOW THE FACTS FIRST, TO REDUCE YOUR FEARS.
Common Thought Patterns ‘I must be having a heart attack, ‘My heart can’t take much more of this’, etc.
The scientific Facts about what is happening to your body Adrenaline produced by the Fight or Flight response causes the heart to beat faster and with more force. This is important as without this we would not be able to escape or fight our way out of trouble. In doing this blood is pumped to parts of the body required for taking action, such as the muscles. It can also help to reduce blood loss in the event of an injury from a predator. I can assure you that this reaction will not damage your heart as some people think.
There is a big difference between someone having a panic attack and someone having a heart attack. Panic attacks cause heart palpitations, skipped beats and rapid heartbeats. You may even get chest pain due to muscle tension in the chest. On the whole sensations will lessen if you were to move around and burn energy.
A Heart Attack is the opposite, the symptoms would get worse the more you moved around. Moreover, during the fight or flight response, there are no abnormal electrocardiogram results. It is a rapid heartbeat and that’s it.
Note If your concerned then get it checked by having ECG (electrocardiogram) done or you can have a 24hr heart monitor strapped around body. I had an ECG done and it did help to put my mind at ease.
What to tell your inner-self “The Fight or Flight response is perfectly normal and it’s triggering because I’m a little stressed at the moment. Although it may feel uncomfortable my body can perfectly cope with a racing heart and it’s completely normal. I have faith in my body and understand this reaction.”
How to Reduce your Symptoms Try to breathe slowly and deeply. It can also help to do some sort of physical activity to burn off the stress chemicals and relax your body. Try distracting yourself as well by really getting interested in something else.
High Anxiety Symptoms
FEELING LIKE YOU CAN’T BREATHE, HYPERVENTILATION, SHALLOW BREATHING, SMOOTHERED OR CHOKING FEELINGS
Common Thought Patterns ‘I feel like I cannot get enough air’
The scientific Facts about what is happening to your body When you start to panic the muscles all over your body contract. This constriction makes it difficult to breathe and can cause shortness of breath. This sensation has nothing to do with choking, suffocating or not getting enough air as some anxiety sufferers believe. It’s a completely normal reaction to the fight or flight response. Have faith in your body as it’s not trying to starve you of oxygen. It will always make sure you can breathe.
The choking feelings can also be due to the body not wanting to swallow food because it perceives there is a threat so it goes into survival mode. Eating would not be such a good idea if you’re being chased by a lion.
What to tell your inner-self “I feel tense so I know why I can’t seem to get my breath. My body is looking after me and I understand I will always get enough oxygen. If I try relaxing and slowing my breathing down I know I will feel better. If I feel choking sensations when I eat, I know its best just to find some time to relax and tell myself I’m fine.”
How to Reduce your Symptoms Take slow, deep diaphragmatic breath’s to relax your muscles. Make sure you haven’t eaten sugary foods and that your blood sugar is consistent. Often exercise can help reduce the tension in your body. It’s also worth splashing cold water on your face or having a shower as this helps to induce the dive reflex reaction. (To be discussed later.)
Health Anxiety Symptoms
FEELINGS OF UNREALITY, FEELING LIKE YOU’RE DISCONNECTED OR DISORIENTED(Do you ever feel like you’re detached from your body or floating above it. Do you ever feel like you’re watching life from the outside like a movie. Feeling ‘out of it’)
Common Thought Patterns ‘I feel strange, I must be going mad.’ ‘I don’t seem to feel that I’m inside my body, I feel I’m on the outside.’ (Could be other thoughts related to the symptom)
The scientific Facts about what is happening to your body Your body is preparing to fight or fight so blood and oxygen is directed from the brain to other important parts of the body like the arms which may be used to get out of trouble. This can cause feelings of disorientation or unreality. You may also have a sense of your body feeling ‘heavy’ or ‘slow’. You are not going crazy and there is no need to fear your dying.
What to tell your inner-self “What I feel is simply a tired body filled with stress chemicals. I should not pay any attention to these symptoms, it’s simply the fight or flight response. These symptoms are quite common and I feel better knowing other people feel them. These sensations are false alarms and nothing more. When I relax and take deep breathes I feel better.”
How to Reduce your Symptoms Just improving your lifestyle and being more positive can make a great difference. Have plenty of sleep, relax and learn to breathe properly.
Common Thought Patterns ‘I think I’m going to faint or collapse, there must be something wrong with me.’
The scientific Facts about what is happening to your body
All the above symptoms are caused by two main things related to an anxious body.
1. The blood vessels narrow if you’re breathing rapidly. The arteries in your brain will slightly constrict meaning parts of your brain will receive less oxygen. However it’s highly unlikely you will faint.
Remember fainting is caused by a decrease in blood pressure. Panic and anxiety does the opposite it increases your blood pressure. It’s nothing to be worried about.
2 If you haven’t been eating properly your blood sugar can drop causing adrenaline to be released and sometimes in extreme cases fainting.
What to tell your inner-self If caused by rapid breathing, just thank your body for looking after you. It’s harmless and when you start getting better you know these feelings will subside. You know the science behind it and you know your blood pressure is fine. Say to yourself “I know by caring better for my mind and body my symptoms will improve.”
If caused by low blood sugar remind yourself– “I know why I feel this way and I should not go longer than 4 hours without food. I should also stop eating sugary snacks. I will start to follow the diet in this program and I know I will feel more stable. Although I feel weak at certain times, it’s just harmless sensations that cannot hurt me.”
How to Reduce your Symptoms Improving your diet overtime will make a difference psychologically and physically. By exercising more you can get fit and help your body be much stronger. Along with techniques of changing your perception and negative thoughts, you can change how you feel. By relaxing and controlling your breathing many symptoms can be reduced.
Stress and Anxiety Symptoms
FEELINGS LIKE YOUR STUCK ON THE SPOT OR PARALYZED, JELLY LEGS
Common Thought Patterns ‘I can’t seem to move, I feel like I’m stuck on the spot.’ ‘My legs feel wobbly and I don’t think they can support my body.’
The Scientific Facts about what is happening to your body The flight or fight response releases surges of blood to your legs so you can run. Your blood vessels dilate to cope with the extra blood supply. This can cause blood to accumulate in your legs causing poor circulation. These physical sensations can make your legs feel like jelly or numb. I can assure you these symptoms are harmless and you will not become paralyzed as you may believe. Your legs will move and carry you just fine.
What to tell your inner-self “My legs are strong and like steel springs. What I’m feeling is temporary and I know it has no scientific significance. I know I can move, so I’m going to put one leg in front of the other. In fact the more I move the better I feel as I’m burning energy and doing what my body expects“
How to Reduce your Symptoms Exercising will help significantly. This will reduce the symptoms by allowing the blood to circulate and to metabolize the adrenaline and other stress chemicals.
If you feel paralyzed I can sympathize. I remember once being stuck in a large DIY store and feeling like I couldn’t move. I had to sit on a chair in the store and work out how I could get out of shop. By relaxing and letting your muscles become loose, and telling yourself you can do it, you can override the mistaken belief that you’re stuck on the spot. Having a 100% belief you can accomplish something will make all the difference.
Anxiety symptoms in men & Women
TINGLING SENSATIONS IN THE BODY
Common Thought Patterns ‘I can feel my fingers and toes tingling. I am really scared.’
The Scientific Facts about what is happening to your body During a panic attack blood is diverted to areas of the body that’s required for vigorous action such as the biceps and thighs. Parts of the body like the toes and fingers are not important when it comes to protecting yourself, so blood is not pumped to these areas, hence the feelings of tingling.
It also may well serve to limit blood loss through areas that may get damaged in the event of an attack from a predictor. (Its highly likely you would use your hands to protect yourself.) It’s basically a harmless fight or flight response.
What to tell your inner-self “I know what these sensations are and I’m glad my body is taking care of me. I know these feelings cannot hurt me and when I learn to relax they will just disappear.”
How to Reduce your Symptoms There are several things you can do to help reduce the symptoms such as moving parts of the body affected to help stimulate blood flow. You can change your perception of the feelings as they mean nothing. Use the techniques in this eBook to stop the fight or flight response being activated in the first place. Exercise will especially help as well.
Social Anxiety Symptoms
SWEATING
Common Thought Patterns ‘I’m sweating continuously and feel so hot. Why do I feel this way.’
The scientific Facts about what is happening to your body It’s simply your body trying to cool you down because its firing off chemicals as it expects you to physically exert yourself during the fight or flight response.
What to tell your inner-self “Although it makes me a bit self-conscious I understand why my body is doing this. The symptoms are temporary and they are not that bad. I’m actually glad my body is trying to take care of me and soon it will calm down.”
How to Reduce your Symptoms The best way of eliminating the physical symptoms is by reducing the fight or flight response which is covered in my Golden Rules. Sweating is generally associated with heat or warmth, so try to cool yourself down. Things to try that will help you include:
Remove any extra layers of clothes
Turn off any artificial heat sources (radiators, fires, flat-screen TVs, computer monitors etc.)
Turn on air conditioners
Open windows
Point a fan in your direction (direct air on your skin is great to make sweat evaporate before it stains your clothes)
Use a cold, damp cloth to wipe sweat away (much better than a dry cloth because a cold cloth also cools your skin and prevents more sweating)
Wear sports clothes that are designed to wipe away sweat before it has a chance to stain your clothes.
STOMACH RELATED PROBLEMS
This could be stomach upset, heartburn, ‘butterflies’, indigestion, constipation, nausea, Irritable Bowel Syndrome, etc.
Common Thought Patterns ‘I feel my stomach churning and it’s very tense.’ Lately I’ve been getting terrible indigestion and feeling sick. I hope I haven’t got anything wrong with me internally.’
The scientific Facts about what is happening to your body Basically during the fight or fight response the body is not interested in eating so this area of the body becomes redundant and blood flow is diverted elsewhere. This causes us to lose our appetite and other symptoms (usually unpleasant!) especially if our bodies are constantly under stress. I’m sure you have felt nervousness before an interview or exam and it makes you want to go to the toilet and you certainly don’t feel like eating.
What to tell your inner-self “I know I am perfectly healthy and if I learn to relax the symptoms will become less. My symptoms are magnified by a sensitized body. I know if I keep persevering and changing my negative thoughts my body will feel better.”
How to Reduce your Symptoms Relaxation can play a huge role in reducing the symptoms. Also eating a balanced diet and looking after oneself can help. Worrying thoughts also play a major part in perpetuating the sensations.
THE NEED TO ESCAPE, FEELING TRAPPED, LOSING CONTROL
Common Thought Patterns
‘I must get away and escape. I feel I’m going to lose it any second.’
The scientific Facts about what is happening to your body
During fight or flight the analytical side of our mind shuts down and we go into survival mode. Our mind perceives our immediate environment as potentially dangerous and our thoughts trigger an urge to escape. Also it’s very difficult to concentrate as our mental focus narrows to find threats and exits from the situation. This desire to run can often make the sufferer believe he/she is going crazy. Ultimately the thoughts are just caused by a panicky mind and body.
What to tell your inner-self
Just knowing these sensations are all bluff means you can tell yourself to accept these feelings knowing they will subside after a while. Affirm to yourself “I am healthy and safe. These feelings are not real and I’m comfortable in my surroundings. I know the fear is not real and just a false alarm.”
How to Reduce your Symptoms
Distraction can really help to divert your mind away from these feelings, but it has to be something you are genuinely interested in. Relaxation can reduce the tense sensations that build up along with challenging your thoughts (as they are not true,) and replace them with more positive ones. Exercise can produce the feel the good chemicals which can help give yourself a natural boost before you enter the places where you may feel trapped.
HEADACHES OR PRESSURE AROUND THE HEAD OR EYES
Common Thought Patterns
‘I feels like me head is in a vice and my eyes are going to pop out.’
The scientific Facts about what is happening to your body
The fight or flight responses causes muscle tension especially around the forehead, eyes, face, neck and shoulders. The build-up of tension causes inflammation and pressure from the muscles. Quite often these areas can stay tense for long periods even after the sufferers fear has passed. This is a symptom I particularly suffered from. Pressure around the eyes tends not to be a very common symptom, but if you suffer from this it’s very uncomfortable and distressing. Remember, these symptoms have no scientific significance and they are harmless.
What to tell your inner-self
“I know by really making an effort to learn relaxation techniques my symptoms will lessen overtime. The feelings have no medical significance and if I stick to a nutritious diet, it will help my headaches as well.”
How to Reduce your Symptoms
Relaxation techniques combined with deep breathing will help. Eating healthily will reduce the symptoms. Also having fun and not worrying too much will put you in a better frame of mind.
HOW TO STOP A PANIC ATTACK?
Here you will see how a typical panic attack manifests in an everyday scenario. You will also learn how to recognize the typical bodily sensations associated with panic attacks. For more free info click below.
‘I have the shakes and other people are going to see and know something is terribly wrong me.” I feel so ashamed I have this condition. My body just has a mind of its own.’
The scientific Facts about what is happening to your body
Adrenaline and other stress chemicals build up and can cause spasms and trembling. It’s perfectly normal and as you get better the symptoms will reduce. Without the physical exertion your body is expecting, all the energy produced has to be released somehow. The shakes and stiffness are just some of the sensations you can expect to feel.
What to tell your inner-self
“I know my body is very tense and stressed but if I apply the techniques in the Golden Rules I will feel better. I will make sure I incorporate some exercise weekly to help burn off adrenaline and other chemicals. By working on my thoughts it will reduce my mind getting anxious and triggering physical symptoms.”
How to Reduce your Symptoms
Relaxing and deep breathing can help. Tackling the issues that are causing you to panic will greatly benefit you stopping the fight or flight alarm. As part of your weekly routine undertake some vigorous exercise to metabolize all the energy being produced. This will also promote your wellbeing. Let your mind go blank and think happy thoughts during these moments when you feel shaky. Just relax and let your body go as floppy as possible. These symptoms have no power over you.
DRY THROAT, DIFFICULTY SWALLOWING
Common Thought Patterns
‘I feel like I can’t swallow food. My throat is so dry.’
The scientific Facts about what is happening to your body
This is due to your body shutting down non-essential activities like eating during the fight of flight response. If you need to run and fight your way of out trouble, eating is not going to help you. So difficulty swallowing is simply your body trying to protect you. Many people who experience this have social anxiety. At the meal table they feel panicky around other people and they find they have difficulty swallowing and a dry mouth. This is perfectly normal under the circumstances. Everyone experiences this from time to time, for example before an interview being too nervous to eat and your mouth going dry.
What to tell your inner-self
“It’s best not to take any notice of these sensations, they mean nothing. I know I can swallow and I’m not going to choke. This feeling will get better once I learn to overcome my anxieties and relax.”
How to Reduce your Symptoms
Often having a bottle of water with you and taking small sips can help a dry mouth and get you feeling like you can swallow. Ultimately by stopping the flight or fight response you can reduce the feeling until it eventually disappears. Relaxing and deep breathing can help. Remembering that enjoying a nice meal is fun and something you can enjoy. Distracting yourself with good conversation can take away the thoughts you cannot swallow. Good energetic exercise will also help to lessen the symptoms as you will feel better afterwards.
DIFFICULTY CONCENTRATING OR CONFUSION
Common Thought Patterns
‘I feel like I’m going crazy, I can’t seem to concentrate.’
The scientific Facts about what is happening to your body
It’s basically down to the fear factor in your brain. The hypothalamus has been aroused and this triggers anxiety. The fight or flight ‘Kicks in’, and you will just want to escape. The analytical part of the brain will shut down. Even doing simple math’s calculations can become difficult. Physically blood supplies decrease in the brain and are diverted to other parts of the body where they may be required if you need to escape.
These sensations are not anything to be concerned about and you are not going to lose your mind or do something stupid. It’s just a stressed, fearful mind. You will find when you start to relax your hazy mind will clear.
What to tell your inner-self
“My mind is under stress at the moment. As I learn to relax and feel more comfortable knowing these feelings are harmless, I will feel better. I realize my body is just trying to protect me. It’s a false alarm so there is no need to worry.”
How to Reduce your Symptoms
Follow the Golden Rules and your symptoms will clear up. Your foggy mind will clear promoting stronger feelings of confidence.
FEELING TIRED, WEAKNESS OR FATIGUED
Common Thought Patterns
‘I have been panicking all day and I feel tired and irritable. I can barely function. Why is this happening to me and no one else.’
The scientific Facts about what is happening to your body
Constantly having panic attacks is very tiring and leads the body to a state of hyper-alertness. Feeling stressed all the time produces lots of chemicals which drains the body’s systems of their strength and energy. It causes all sorts of funny sensations including feeling drained and irritable.
What to tell your inner-self
“It’s perfectly normal to feel this way as its only natural to feel tired as my body burns a lot of energy when I feel anxious. I know this is a temporary state and as I learn to go forward with my new found knowledge I will start to become healthier. “
How to Reduce your Symptoms
Exercise (in moderation) actually gives you more energy rather than taking it away. So make sure you do some fitness activities. Follow my advice on your diet as this will make you feel better and have a more positive attitude. The more you get interested in life the more energy you will have.
FEELINGS OF INTENSE FEAR OR THE FEAR OF DYING
Common Thought Patterns
‘Every part of my body just feels something is wrong. I believe I’m going to die or something bad will happen to me.’
The scientific Facts about what is happening to your body
Your mind is basically bluffing that something is wrong. In order to get you to escape from the situation your mind perceives something is dangerous.
This is a very common symptom of anxiety / panic attacks and is caused as with many other symptoms by your mind triggering the fight or flight response. Quite often there is no threat, it’s just a tired mind firing off a false alarm causing distress and false feelings of fear.
What to tell your inner-self
“I am healthy and these feelings are just a tired mind activating false beliefs. I am a strong minded and calm individual. I will relax and distract myself with positive thoughts that reflect the reality of the situation.”
How to Reduce your Symptoms
It really important that you don’t believe these thoughts and sensations, and counteract them with positive statements. It’s just your body trying to trick you into believing something is wrong when your perfectly healthy. There are a number of factors you need to address to bring your body back to a more balanced state that are covered in the Golden Rules.
ARE YOU SUFFERING FROM GENERALIZED ANXIETY DISORDER (GAD) OR ANTICIPATION ANXIETY?
HYPOCHONDRIA (believing that the symptoms indicate you have some deadly disease)
Common Thought Patterns
‘I’m getting all these nasty symptoms. I must have something really wrong with me like a heart defect, tumour, mental breakdown, etc.’
The scientific Facts about what is happening to your body
It’s one of the road blocks to recovery that the sufferer is convinced they have something seriously wrong with them, and may go to several doctors trying to find a diagnosis that’s fit in with their beliefs. Once there diagnosed with anxiety they simply don’t believe it and continue searching for other reasons why they feel this way. It’s a form of denial and continues the cycle of fear and exacerbates the condition. Also self-diagnosis using the internet often doesn’t help the situation.
What to tell your inner-self
“I am not ill and really all I have is a bad habit. My body has a low threshold to stress therefore I must look after myself and stop trying to find a disease that I don’t have. I must think positively and promote my well-being.”
How to Reduce your Symptoms
You must believe you are not ill and what you are experiencing is just a tired mind and body. Make your thoughts positive, this will encourage the feel good chemicals in your body. Your thoughts can make you happy as well as make you ill.
PANICKY AND ANXIOUS THOUGHTS
Negative thoughts such as ‘what if’ thoughts, repetitive thoughts, obsessive thoughts; fearful, irrational and assuming the worst.
Common Thought Patterns
‘I’m such a nervous wreck. I need to see my doctor straight away as I think I’m having a mental breakdown.’
The scientific Facts about what is happening to your body
The thoughts are characterized by unfounded and illogical thought processes that are negative. The thoughts cover a variety areas and each one needs to be tackled independently, although working through one thought process can often benefit other anxious thoughts.
During the flight or fight response our minds change. We scan our environment for a perceived threat and our mental focus narrows. Our minds become obsessive about things leading to a ‘one track mind’. Often the sufferer will be transfixed on a physical symptom in their body or an anxious thought. This thought process is completely normal under the circumstances, however it’s very unproductive.
What to tell your inner-self
“I know this thought is unrealistic and my physical symptoms mean nothing. My racing thoughts are just a tired mind. I feel relaxed and calm. I know every day I feel stronger and I am correcting my thoughts to be more realistic.”
How to Reduce your Symptoms
By challenging and demystifying your thoughts it can have an amazing effect on the symptoms you feel. In doing this a true cure can be found as our thoughts give the physical sensations their energy. If you can learn to identify and not to react to negative thoughts you can calm your body down. Follow the Golden Rules and the cycle of fear can be broken. Overtime you can start to enjoy life again.
SEE BELOW FOR AN OVERVIEW OF THE SYMPTOMS YOU MAY FEEL
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The great thing about knowing why your body is reacting in a certain way, will stop you internalizing the sensations you feel. ‘Starve’ the symptoms of their power and they will eventually disappear.
