Before continuing, remember that when you are in a situation where you are feeling anxious, it is necessary not to focus on the symptoms, to be able to overcome it .
You should try to focus on more useful and practical aspects, including constructive activities, exercise, relaxation, etc.
The goal is to prevent these symptoms from making you feel even more anxious once you have correctly located them.
There are some you already know and others not. We are different from a biological point of view, so we all react differently during an anxiety attack.
1. Choking sensation and difficulty breathing. These sensations are among the most distressing symptoms, because we have the impression that someone suffocates us, with a pillow for example.
It is important to remember that this sensation is only produced by exaggerated nerve impulses. These symptoms can not hurt you and your breathing will not stop.
2. Pain in the chest. This discomfort is due to muscle tension. Chest pains can be very scary, because the first reaction of a person who has an attack of anxiety and pain in the chest is to think that it is a heart attack .
During an anxiety attack, the pain does not start in the chest. To avoid it, a deep breathing and some relaxation exercises will help you effectively reduce your anxiety.
3. Palpitations. Anxiety causes an increase in adrenaline levels in the bloodstream, accelerating the heartbeat. A decrease in heart rate is less common but can be observed during an anxiety attack.
4. Pallor of the skin. Under the effects of anxiety, the blood is diverted to the muscles during the ” fight-flight ” response .
Everything will return to normal when the body normalizes after the crisis. When this happens, some people may be a little paler than usual.
5. Sweating. During periods of anxiety, the body warms up while preparing to flee or fight.
To regain our body balance, we release sweat to try to lower the body temperature and rebalance it.
6. Trembling and trembling. Trembling is a normal reaction in a situation of fear and / or decreased body temperature.
When we are anxious, it is perfectly normal to shake or shudder. Once the crisis is over, everything will be back to normal.
7. Pain in the shoulders and neck. These body parts are usually the first to tense when stressed. The face hardens because of the rigidity of the body, due to muscle contractions.
8. Digestive problems . Our digestive system is one of the areas where blood is most used. Indeed, the blood is sent to absorb nutrients from the food we eat.
When you are stressed, the blood is diverted to the muscles to respond adequately to the fight-flight state.
As a result, digestion is slowed down and the muscles around the stomach knot together. It will then follow digestive problems such as indigestion, heartburn, diarrhea or constipation.
9. Rashes . This is a very common symptom during episodes of anxiety and stress. You can observe eczema around the nose, cheeks and forehead. It will disappear when you start to feel better.
10. Fragility and tingling in the hands and feet . The fight-and-flight response is a very intense reaction, with a very strong impact on bodily sensations.
The tingling is usually due to an accumulation of carbon dioxide in the blood, at the extremities. These symptoms are not dangerous and will disappear with the help of light exercises.
11. Dry mouth . When you are anxious, fluids are diverted to other parts of the body. So, your mouth is likely to be drier.
To avoid this sensation, try drinking water to keep you hydrated and lubricate your mouth. This symptom is not dangerous and will disappear once the crisis is over.
12. Insomnia . One of the most important and difficult effects of anxiety is insomnia. It is important to recover a rhythm and regular sleep schedules for your personal well-being and to eliminate anxiety from your daily life.
13. Nightmares. Nightmares generally reproduce what happens in your daily life.
If you are relaxed and happy, you will make positive dreams. It is certain that nightmares are unpleasant and harmless, but they can alter your sleep cycle. To avoid them, do relaxation exercises during the day and before going to bed.
14. Irritability. People find us more irritable when we are tired or sick. One of the main reasons for anger is sadness . The anger is a normal reaction to fear.
We have seen the most common symptoms of anxiety. However, other manifestations can be observed :
– Fear of losing control
– Increased depression and suicidal thoughts
– Distortion of vision
– Impaired hearing
– Hormonal problems
– Headaches and headaches
– Pain in the eyes