The symptoms of anxiety are sometimes not all that obvious as they often develop gradually and difficult to distinguish from day-to-day worries.
Normal anxiety tends to be limited in time and connected with some stressful situation or event, such as a job interview. The type of anxiety experienced by people with an anxiety condition is more frequent or persistent, not always connected to an obvious challenge, and impacts on their quality of life and day-to-day functioning. While each anxiety condition has its own unique features, there are some common symptoms including:
- Physical: panic attacks, hot and cold flushes, racing heart, tightening of the chest, quick breathing, restlessness, or feeling tense, wound up and edgy
- Psychological: excessive fear, worry, catastrophizing, or obsessive thinking
- Behavioural: avoidance of situations that make you feel anxious which can impact on study, work or social life
All anxiety disorders share some general symptoms: Panic, fear, and uneasiness. Sleep problems. Not being able to stay calm and still. Cold, sweaty, numb or tingling hands or feet, shortness of breath. heart palpitations, dry mouth and nausea.
Anxiety can worsen, improve, or stay the same during pregnancy, and that may affect treatment.
To calm your mind and cut stress, try working these self-care tips into your daily routine:
Move your body. Exercise is an important part of physical and mental health. It can ease your feelings of anxiety and boost your sense of well-being. Shoot for three to five 30-minute workout sessions a week. Be sure to choose exercises you enjoy so you look forward to them.
Pay attention to sleep. Both quality and quantity are important for good sleep. Doctors recommend 8 hours of shut-eye a night. If anxiety is making it hard for you to fall asleep, create a routine to help you catch your sleep.
Ease up on caffeine and alcohol. Both caffeine, which is an “upper,” and alcohol, which is a “downer,” can make anxiety kick into overdrive. Cut back or avoid them if you can.
Breathe deep. It sends a message to your brain that you’re OK. That helps your mind and body relax. To get the most out of it, lie down on a flat surface and put one hand on your belly and the other on your chest. Take a slow breath in. Make sure it fills your belly enough that you can feel it rise slightly. Hold it for a second, then slowly let it out.