Managing the Physical Symptoms of Anxiety and Panic

Anxiety and panic disorders manifest physically and mentally. Panic attacks, a hallmark of panic disorder, lead to distressing bodily sensations like chest pain, rapid heart rate, shaking, trembling, and shortness of breath.

Many find the physical symptoms of panic attacks the most intimidating and challenging to manage. Constant anxiety can integrate into daily life, with physical impacts often going unnoticed. This lingering anxiety can cause bodily tension, often resulting in tightness in specific areas like the back, neck, and shoulders.

Despite being aware of the physical strain due to panic and anxiety, managing the symptoms can be challenging. Fortunately, steps can be taken to manage these difficult physical manifestations. Here are some strategies to help manage the physical symptoms of anxiety and panic:

1. Shift Your Mindset:

• Self-Reflection: Use journaling or mood and anxiety tracking to explore automatic reactions to symptoms and find ways to alter them.

• Affirmations: Challenge upsetting thoughts with affirmations like "I am okay," "I have control over my anxiety," and "These symptoms will soon pass."

2. Nurture Your Physical Health:

• Dietary Choices: Identify and avoid foods or drinks that might trigger or worsen anxiety (e.g., caffeine, sugar).

• Physical Exercise: Engage in physical activity to relieve stress, boost energy, and improve mood.

• Relaxation Techniques: Practice stress-reducing exercises like yoga and meditation to control body sensations and stay calm during anxious moments.

3. Distract Yourself:

• Redirect Attention: When physical symptoms intensify, try redirecting your focus to enjoyable activities that help shift your mental energy.

• Engage in Pleasant Activities: Phone a loved one, stretch, listen to soothing music, practice mindfulness meditation, or watch a movie.

4. Seek Professional Help:

If you struggle with the physical symptoms of panic disorder, panic attacks, and anxiety, consulting a physician or mental health specialist is crucial. A healthcare professional can provide a proper diagnosis, recommend a treatment plan, and guide you through the recovery process.

Effective management of the physical symptoms of panic and anxiety involves a comprehensive approach that addresses thoughts, lifestyle, and seeking professional guidance. By implementing these strategies, you can proactively work towards mitigating the physical manifestations of anxiety and panic attacks.