Here are 6 physical symptoms of anxiety you must never ignore

THOSE experiencing anxiety will know very well that there is more to it than just racing thoughts.

The physical symptoms can be just as cruel and debilitating.

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Kamran Bed, a qualified mental health professional, tells The Sun how to deal with the physical symptoms of anxiety and that is why you should never ignore them.

1. Freeze mode

When a situation makes you feel anxious, very often the body can go into “freeze mode”.

“When this happens, the shoulders can rise, the facial muscles and the jaw can tense and many times you feel stiff and stuck”, explains the expert.

“Some people may suddenly feel tight and tense, their legs may feel like heavy anchors, and it may seem overwhelming to move their body,” she adds.

It is not healthy for the body to remain in this physical state for a long time.

“It can be very tiring and limit general day-to-day activities, where anxiety makes you feel drained and tired,” he explains.

To deal with ‘freezing mode’, Kamran suggested a slow and calm walk, yoga or stretching to help relax the body.

2. Disorientation

Anxiety can make a person feel like the room is spinning or even closing in on them.

“This can increase feelings of anxiety and even panic, and if left untreated, could be triggered at random and unexpected times,” Kamran warns.

“Physical grounding” by mentally focusing on the feet and ground connection can help a person feel more grounded, says Kamran.

He says that by focusing on the sensation of the feet and “the connection to the ground” you can help bring the focus back to the body and not to the “daze and confusion spinning out of you.”

He adds: “Then continue with a mental body scan noticing the sensation of the feet, then the legs, then the hands, working your way up the body keeping your focus on each part for 10 seconds.”

3. Shortness of breath

Some people find it hard to breathe when they are anxious; your breathing may become short and rapid.

“This should not be ignored as it is not good for the body as it could end up hyperventilating which could lead to a panic attackKamran explains.

The key to improving how you feel quickly is “active breathing,” says the expert.

This involves inhaling slowly and deeply through your nose and exhaling slowly through your mouth as if you were blowing out a candle.

“Active, mindful breathing can help calm the sympathetic nervous system that may have switched to fight or flight mode when anxious.

“With 10 to 15 slow breaths, you can reduce your anxiety pretty quickly.” he says..

4. Body sweats

Perspiration uncontrollably is a normal reaction to anxiety or stress.

Whether it’s sweaty palms, armpits, or forehead, it’s all embarrassing.

“Sweats should not be ignored, as they are a clear sign that the body is switching to fight or flight mode,” says the expert.

“The key is to remain calm, especially with your thoughts.

“Actively using your inner voice to calm down can help reduce anxiety and body sweating, as can meditation or mindfulness,” she explains.

5. Difficulty falling asleep

An anxious mind can make falling asleep a nightmare.

Kamran said that if ignored, this difficulty sleeping can easily become a habitual pattern.

“Over a long period of time, poor sleep due to anxiety can cause poor concentration, fatigue, and even digestive problems,” he says.

“One of the keys to helping your mind settle down when you go to sleep is to imagine your mind completely ‘black’.

“Just as you would turn off the current of a telephone either TV,” he says.

“This will help reduce the mental activity of your thoughts and then help you relax and sleep more peacefully,” he adds.

6. It churns the gut

Whether you feel a knot in your stomach or have to run to the bathroom every ten minutes, many of us have experienced a bit of an upset stomach due to anxiety.

“This is what the bodies communicated the anguish and discomfort within us,” he says.

“Over time, this can cause fear and further anxiety when people have developed a pattern of staying close to home out of anxiety about needing a bathroom in an emergency situation.”

He suggests mentally concentrating on the feelings of the intestine.

“Try and use your mind like a remote control to ‘pause’ or stop ‘feelings.

“Even changing them to make them smaller can, with practice, help the mind take control of feelings in the gut more consciously,” explains Kamran.

Kamran has written a book called The antidote to anxiety It offers a broader explanation of anxiety and physical symptoms.

It also discusses a variety of methods readers can use to ease their anxious thoughts and feelings.