You what that feeling is right?
That heart-racing shaky feeling that starts from your mind and continues throughout your body.
Millions of people experience anxiety at some level on a regular basis.
It’s so common that people think that it’s a normal feeling, like another emotion that we are designed to have.
You may not even know that you have anxiety.
Anxiety manifests itself in all sorts of different ways.
Do you have anxiety?
How do you know if you do?
It is important to recognize anxiety to take the next step of dealing with those feelings and creating a healing path to treat the anxiety.
What You'll Learn
There is a strong brain to gut connection.
Scientists have studied this connection and share that both our digestive system and brain are full of nerves.
The brain and gut share many of the same nerve connections.
This means that what we are feeling in our head can affect our stomach.
This can be seen when we get nervous about something and have the feeling of butterflies in our stomachs.
People who have anxiety often have chronic stomach issues.
This can manifest as indigestion, cramping, nausea, Irritable Bowel Syndrome (IBS), and even ulcers.
Often times, people experience these issues and immediately go to the doctor.
They may go through various GI tests such as a colonoscopy or an endoscopy.
Doctors may even prescribe these patients with various medications to help ease the symptoms.
If all other possible medical issues are ruled out, it is time to start considering anxiety as the root of the problems.
Taking prescribed medication for things like indigestion and IBS may initially mask symptoms but without dealing with the underlying anxiety, it will be impossible to fully heal.
You’ve probably experienced this at one point or another…
It is not a pleasant experience.
Insomnia can also lead to a variety of other health issues in the long run.
Losing sleep every once in a while is not a big deal, but when it becomes a chronic issue, action is required.
If there are no other present medical issues, consider that the insomnia might be due to anxiety.
People with anxiety often carry their worries to bed.
This causes them to either have trouble falling asleep or to wake up in the middle of the night with their mind racing.
Instead of taking a sleeping pill, consider if anxiety is causing the insomnia.
Tackling the anxiety and the root causes of your feelings will often help ease insomnia.
In addition to physical symptoms, anxiety affects thoughts and actions.
A very common symptom of anxiety is avoidance.
Avoidance means that you purposely avoid doing or seeing certain things due to anxiety.
For example, if someone is very anxious about being in large crowds of people, they may find themselves avoiding going on the subway or attending concerts.
Another common anxiety people have is flying on airplanes.
Often these people will find themselves avoiding long trips and only traveling when they can drive in the car.
Avoidance can easily spiral out of control.
At first, people just avoid small things so they won’t feel uncomfortable.
Unfortunately, this can grow into a much larger problem that can make it difficult for some people to even leave their house.
If you find yourself starting to avoid certain situations due to feeling nervous and uncomfortable, it is important to realize these feelings are due to anxiety.
It is also important to work on facing your fears because the more the fears are avoided, the worse they get.
Rapid Heartbeat and Trouble Breathing
These two physical symptoms are prime indicators of anxiety.
Assuming there are no other medical issues present, a rapid heartbeat and trouble breathing are two prime indicators of anxiety.
Are you fine at home but then your heart races and you feel breathless upon entering the office?
This is most likely anxiety.
If you are experiencing these issues during times when you feel uncomfortable but not when you feel relaxed, anxiety is most likely the cause.
Carry a journal and write down every time your heart races and you have trouble breathing.
See if you can find a pattern that leads to the cause of the anxiety.
Another symptom of anxiety is constantly worrying.
Worrying is totally normal and everyone does it occasionally.
It reaches the realm of abnormal when the worrying is constant.
People who worry constantly never get a break.
They are always worried about what could go wrong.
This constant level of worrying puts stress on the body which can in turn cause more harmful physical symptoms.
Worrying caused by anxieties is all-encompassing
It can involve worrying about the past, present, or future.
Someone who worries about the past is always overthinking things that have already happened.
For example, they may worry about an interaction they had earlier in the week with their boss at work.
Instead of thinking about it and then letting it go, anxious people who worry constantly will replay the scenes over and over again in their head causing further anxieties.
A person who is constantly worrying about the present is always overthinking what is happening right now.
They may worry about their family members, their friends, or themselves.
The worries include bad things that could happen to them that day or week.
For example, a person worrying in the present may obsessively worry anytime their significant other travels for work.
They also may worry every time they get on the subway to go to work.
These worries are often blown out of proportion and very unrealistic.
The third type of worrier is someone who is always worrying about the future.
This person can worry about things such as their future career, where they will live, how much money they will make, and if they will get some sort of rare, deadly illness.
Stop and think if you are someone who is constantly worrying.
If these worries are frequent and taking over your thoughts, anxiety may be the cause.
It is so common that some people just consider it a way of life in our world today.
Others may be suffering and not even know that they have anxiety.
Anxiety manifests itself in all sorts of different ways.
You may be wondering, is what I have anxiety?
It is important to recognize the feelings of anxiety in order to take the next step of dealing with those feelings and creating a healing path to treat the anxiety.
Here are some physical and mental symptoms that are associated with anxiety.
Do you have trouble concentrating at school or work?
Often times people blame boredom instead of realizing that trouble concentrating is a symptom of anxiety.
People also find themselves getting easily distracted when with friends and family.
Instead of engaging in conversations and activities, they may find their mind wandering or even racing about their worries.
Friends, family, and coworkers might even make comments that you seem distracted or out of it.
Issues with concentration can affect projects at work and even relationships.
If you find yourself frequently getting distracted and having trouble concentrating, think about the fact that anxiety could be the cause.
It can be tough trying to get anything done, when you try to do everything at once.
Your unchecked to-do list can create a busy mind which not only takes away from being productive, but can be damaging to your overall life.
Much needed relaxation is forgone for finding a strategy out.
The annoyance stemming from your uncompleted tasks stretches onto your relationships and communication with others.
It traps you within a cycle and leaves you feeling unproductive or slow even if you manage a few tasks.
If it is overpowering, it’s time to take a step back and take a breather to address the anxiety you’ve been feeling.
Worry is ordinary, spiraling is not.
The impact of high levels of stress can be seen within our train of thoughts as well.
Some forms of worry can have positive effects acting as a protective guide for your mind to navigate through difficult situations.
There is, however, a line.
Having a few anxious thoughts is understandable; exaggerated thoughts of negative outcomes to an event is what catastrophizing embodies.
It turns the fear of failing a test into a life-long determinant of failure.
The closer you get to the event, the heavier it weighs on your mind.
To look out for signs of catastrophizing, be mindful of what you’re saying to yourself.
These far-fetched leaps keep your mind in a state of fear which creates anxiety or is heightened by it.
It may be caused by ambiguity in your life, fear of loss or an irrational embellishment of events.
What transpires is a series of negative thought patterns which leap around to make a person feel uneasy and lead to unnecessary negative emotions.
Anxiety will eventually build up from catastrophizing, and can lead to further indecision, trapping you in a cycle even after the event has passed.
If you feel like your legs suddenly turn to jelly and aren’t able to carry you, then you’re possibly experiencing a common symptom of anxiety.
It could just be a slight discomfort in your legs as you stand in your everyday life.
A sudden thought pattern of how disconnected your lower body feels from the rest of your body.
You won’t feel any physical pain, instead you’d feel stiffness and discomfort which causes you to drag your feet as you walk.
Often mistaken for a sign of fatigue, weak legs are actually a physiological response to anxiety.
As we experience stress, the body releases hormones as its safeguards.
These may create a sense of tiredness and weakness from all the excess stimulants the body has to deal with.
That said, its not all bad news.
Anxiety-related weak legs are not a harmful illness.
They’re a reaction to the current state of your body.
Once the stress is addressed, the symptom can often remedy itself.
In the meantime, it is advisable to simply be aware of your surroundings and your condition.
This way you’re prepared to tackle this hurdle or take a rest, if necessary.
A little known, yet very pronounced sign of anxiety is tinnitus.
Having a constant ringing in your ears is quite disruptive on its own.
However, isn’t a serious health concern; instead appears as a symptom for other conditions.
When it comes to anxiety, it may not be any different from if it were being caused by wax build-up.
And, there lies the confusion and frustration.
Stress may cause the loudness in your ears, but it can be worsened through it as well.
This is because the brain of individuals with tinnitus respond more quickly to threatening information which builds up more anxiety.
If you’re dealing with a strange hiss in your ears, it might also lead to insomnia and other forms of stress.
While there are quick relief treatments for the condition, those affected can make use of white noise machines and relaxation methods to temporary help themselves while working on reducing anxiety.
Most notably categorized as a sign of social anxiety, sweating is the body’s response to its stimuli.
It often appears in combination of other symptoms which includes rapid heartbeat, trouble breathing, tightness in your chest or nausea.
Sweating often manifests as a response to perceived thoughts and judgements which create stress in the mind—which may or may not be about the palpitations itself.
That stress causes the body to release hormones which create further anxiety—locking you in a cycle of feeling conscious.
It can have damaging effects on your self esteem and social interactions you have.
These are the symptoms of anxiety.
13 Super Effective Natural Remedies For Stress And Anxiety
While this is not a full list of anxiety symptoms, those are some common traits that many anxious people share.
If you recognize some of these symptoms in yourself, it is time to tackle anxiety head-on.
Mother nature has all kinds of plants and herbs.
And as you may have guessed, many of those herbs can help you be a naturally stress-free, happy human.
When was the last time you stopped and took a moment to appreciate your surroundings?
That may be hard to remember if you’re always feeling rushed.
While we love and always recommend natural remedies, anxiety can be so severe.
You should always consult with your doctor and get approval for any diet or lifestyle changes that we or anyone else suggests.
Let’s start with the physical remedies…
1. Practice Breathing
When you feel anxiety gripping you, take a moment to take a few deep breaths.
It takes you away from the negative train of thought you’re likely having while letting out some of those overpowering emotions.
Try using the 4-7-8 technique where you breathe in for 4 seconds, hold for 7 seconds and exhale for 8 seconds.
Despite being in a panicked state of mind, the focus will help you regain your strength to take control of your situation.
2. Consider EFT Tapping
Emotional Freedom Technique (or EFT) aims to provide relief from emotional distress through psychological acupuncture—aka tapping.
In essence, you use the technique during periods of anxiety to target energy hot spots to restore your body’s balance.
You utilize various patterns of tapping in order to relieve discomfort and is occasionally accompanied by phrases to readjust your mind.
3. Avoid Caffeine, Alchohol And Sugars
The food we eat has a direct impact on our mood and body.
Alcohol, for example, disrupts our sleep patterns and hydration levels which can trigger anxiety, or make it worse.
Caffeine and sugar add to anxiety by further exciting your body with stimuli and decrease the production of serotonin which the body needs to elevate your mood.
Therefore, reducing the intake of these food items can help curb or manage anxiety in the short-term.
4. Take A Walk
Get up and walk.
Walking will help you burn off some of the excessive stimuli while taking you away from the cause of your anxiety.
Make sure you pack some water with you for hydration and wear comfortable clothing.
A quick 10-30 minute walk could be just the break you need to tackle your problems without feeling overwhelmed.
5. Reach Out
In case you’re in a particularly troubling situation and are in need of immediate help, call friends or family to help out.
Most individuals with anxiety run away from social interactions due to embarrassment and shame.
However, it might be just what you need.
A friendly conversation or even a distraction will get through some tough times; therefore, don’t underestimate the relief you can receive and reach out when you need to.
6. Drink Some Relaxing Tea
It might seem counterproductive to have tea as they commonly have caffeine; however, many herbal, non-caffeinated teas are often forgotten by the average human.
Some even offer soothing, relaxing properties that can help release tension and nervousness.
Teas are also a cost-effective, natural remedy to manage anxieties.
Buying them in bulk, instead of a pre-bagged product can last you for months at a time.
Herbs like chamomile and damiana are incredibly healing herbs for stress and overall well-being.
Here are the best herbs for natural stress relief:
- Kava Root
- Lemon Balm
- Green Tea
These can come in the form of herbs, but there are also supplement form as well.
7. Surrounding Yourself With Calming Scents
Essential oils can be an inexpensive investment within your anxiety-battling arsenal.
Aromatherapy helps to calm the nerves and relax your body so the overwhelming feeling dissipates.
You can make use of essential oil diffusers, scented candles, topical oil roll-on, etc.
Oils like lavender, rose, chamomile, jasmine and frankincense are recommended for anxiety relief.
8. Self-Massage Using A Foam Roller
As mentioned above, sometimes anxiety comes in the form of physical pain or discomfort.
A foam roller can be used to release tension from muscles or practice targeted yoga to perform stretches to destress your mind and body.
Its cost effective, saves you a lot of time and works as an at-home remedy for when you need it.
9. Weighted Blanks
One of the biggest factors of anxiety is sleep or the lack thereof.
If you’re having trouble resting, it can quickly trigger anxiety or make it worse for you to manage.
That’s where weighted blankets come in.
They’re comfortable sheets which keep you feeling snug at night while promoting the release of serotonin as you sleep.
Therefore, you don’t just get restful sleep, you’ll wake up in a better frame of mind as well.
10. Check Your Diet
If your anxiousness is becoming a long-term problem, it might be time to evaluate your diet.
Consuming certain foods may trigger which can be weeded out using an elimination method.
Your food should be nourishment for your body and should service you.
Therefore, ensure you’re eating proper meals which fulfil your daily requirements in order to live a healthier life.
And no this doesn’t mean you should reach for quick, processed snacks that promise a dose of vitamins.
Eating junk food is not good for your body and will not help you to fight your anxiety and will in fact make matters worse.
You may also use an elimination method approach to see which foods help you feel most fulfilled and nourished.
In case you need quick relief, chewing gum can help as it processes some of the stimulation and promotes blood flow to your brain.
Consider supplements if you’re unable to meet your current dietary requirements through food.
Another thing is to reduce your caffeine intake as it can increase stress.
And know that if you find yourself struggling to fall asleep, it’ll likely be from caffeine, it stays in your system for at least 10-12 hours!
End your caffeine intake earlier in the day, preferably before noon.
This is something we never get enough of.
Even with exercise, most of us are just way too sedentary to call it a day after a workout.
We sit a lot.
And it gets worse as technology gets better.
Sitting for more than 1-2 hours without getting up to walk will result in a shorter lifespan.
Our bodies are not designed to be sedentary mummies.
A simple 10 minute walk for every 1-2 hours will greatly reduce any risk for health-related issues.
But if you want to be in the best possible shape, reap anti-aging benefits and remain in top shape for as long as you live, then you need to challenge yourself.
You won’t only build a stronger mindset but you’ll also feel an uplift in mood as exercise releases endorphins.
And the best part you don’t even need a gym membership.
Try this at home workout:
Skip out on any exercise that you can’t do though!
There are many forms of exercise too, you don’t need to restrict yourself to one form.
Try practicing a bit of yoga.
It can be relaxing and can be done at a studio or from home.
Having a one-on-one session with a trainer can also help provide you with the confidence you might otherwise be momentarily lacking.
But of course you can use YouTube for yoga videos.
Meditation is also super useful when fighting anxiety.
Meditating for 20 minutes in the morning and in the evening help to filter out thoughts and promote calmness.
Create a relaxing environment by lighting candles or using essential oils like lavender to fill up the room with a relaxing, soothing scent.
12. Get Help
Sometimes you need another brain to tackle your issues.
This means reaching out for help.
It could be your friend or a health professional for consultation.
It is always a good idea to first visit your doctor when physical symptoms are involved to rule out any medical issues.
A doctor will be able to guide you on the best techniques for your particular scenario and can help you re-adjust when you need to.
A good long term strategy is to visit a therapist, as they can guide you to a path of healing.
Sometimes, in severe cases, they may recommend seeing a psychiatrist to get prescribed with medication.
Spending time with friends and family to either discuss or distract yourself from the anxiety can help get you through stressful times as well.
In addition to therapy, there are many things you can do daily to help anxiety.
First, get a full night of sleep.
Aim for at least 7 hours.
Getting less sleep can actually increase anxiety symptoms.
Writing down your stresses can be a way to focus and rationalize your thoughts.
On the other end, you can jot down positive aspects of your current situation to reframe your mind, if needed.
Right before you feel a bit of anxiety or creep in, try to track your train of thought.
You may find that your way of thinking is the cause of the problem.
Simply taking a moment to ask yourself “what’s the worst that can happen?” will help you prepare for the worst so you’re ready to tackle life at your best.
You can also just take a moment to stop and appreciate the positive things in your life and your state.
There’s almost always someone else that would love to be in your shoes.
Become The Best Stress Free-Version Of Yourself
Remember, anxiety is temporary.
It may feel like a never-ending cycle at times.
But many people successfully fight their anxiety and come out on the other end as a much calmer person.
It is not easy, and it takes a lot of work, but it can be done.
The first step is to properly recognize feelings and symptoms as anxiety.
Whether you have a chronic stomach ache or you are constantly worrying, these things could be anxiety rearing its ugly head.
Do not be afraid to reach out for help.
Therapists and possibly loved ones are always happy to lend a listening ear and help you to fight your anxiety.
Remember anxiety and treatment look different for everyone.
Try not to compare your feelings and growth to anyone else and focus on your personal healing.
If you have any questions, ask them below.
I’m always happy to help!