Many individuals have experienced signs of anxiety in their lives and never even recognized it. This is because its indicators don’t just include how stressed you feel or how often you find yourself worrying.
Believe it or not, many of the daily signs and symptoms of anxiety appear in the form of little habits or involuntary reactions you might have developed over the years. But don’t fret; in recognizing these signs, it’s possible to control them and get back to living an anxiety-free existence. These are a few subtle warning signs of anxiety and what you can do to help mitigate them in your daily life.
An Aversion To Change
It’s common for those experiencing signs of anxiety to want to avoid change whenever possible—whether it be a slight adjustment in a meeting time or a large life event. This is due to the fact that spontaneity invites the unknown, and the unknown can come with a lack of control over their environment.
However, change is inevitable, and accepting that is the key to managing anxiety in your life as a whole. So, while you might’ve passed your aversion to change off as a personality quirk in the past, it’s important that you look at it as something you can overcome with a bit of practice.
Involuntary Muscle Tension
Physical signs of anxiety can also manifest themselves in the form of physical tension that grips your muscles. This often causes individuals to misinterpret their condition as something different. In the end, though, anxiety is typically the cause. As such, if you find yourself with tense shoulders or a clenched jaw, it could be a symptom of a restless brain. Meditation practices can greatly help with this by teaching you how to relax these areas of your body and achieve peace of mind.
5 Minute Guided Meditation For Stress and Anxiety Relief
Skin Picking or Hand Fidgeting
Another subtle warning of the signs of anxiety is to look out for is unconscious movements like fidgeting or picking at your facial blemishes. Feelings of worry and stress put our brains into overdrive, leading to an increase in the amount of energy we have.
With no outlet, this can build and cause us to adopt certain practices in order to soothe ourselves. Skin picking is particularly problematic because it damages the deeper layers of our complexion and creates scars that foster further worry. As such, adopting a few methods to stop this should be a top priority.
Difficulty Sleeping or Relaxing as Possible Signs of Anxiety and Stress
It should raise red flags for you as well if you’re unable to get a restful night’s sleep or relax in general. Anxiety makes us fixate on certain thoughts or ideas and keeps them at the forefront of our minds. When this happens, it’s much more difficult for your body to get comfortable. So, you’ll toss and turn well into the night and wake up exhausted in the morning. Recognizing this as a symptom of the signs of anxiety will be your first key step to getting it under control.
5 Strategies for Coping With Anxiety and Stress
Do you feel anxious when the pressure’s on? Do you struggle to calm your nerves in the midst of stressful situations? These are very normal feelings. Sometimes, however, these worries can become overwhelming even in your day-to-day routines.
Extreme signs of anxiety can inhibit your everyday life. Anxiety about a particular situation can cause you to feel worried about everything else. Anxiety can ruin your life if you let it, but you can take control and learn to thrive in situations that challenge your resolve.
Learning to deal effectively with anxiety is a powerful skill that will benefit you in many ways. Your relationships with others will be impacted in a positive way. You’ll go after your dreams instead of giving up easily. And your self-confidence will grow as you develop the habit of effectively responding to situations despite the fears inside of you.
If you begin to use these five signs of anxiety strategies today, you’ll notice the difference immediately. These ideas are simple, but they have the power to revolutionize your life.
These techniques can help you cope with your anxious feelings:
1. Practice deep breathing. One of the most effective ways to cope with anxiety is deep breathing. Deep breaths get much-needed oxygen to your brain and throughout your body, relaxing your muscles. The increased air to your body and mind helps you calm down in times when you would normally become stressed out.
Guided Breathing Meditation for Anxiety, Worry, Stress
* When you notice that you’re beginning to get nervous, pay attention to your breathing. For a few days, practice deep breathing in a relaxed, private, comfortable environment where you’re not rushed. Put your hand on your belly, and make your hand rise and fall with each breath. Be sure to take in a slow, full breath. Exhale slowly.
* If you practice this deep breathing exercise before the moment of truth, you’ll be equipped to control your breathing when a stressful situation occurs. When the pressure is on, and you notice your heartbeat beginning to rise, simply pay attention to your breathing and do what you’ve practiced.
2. Face your fears. If you worry constantly, you may not be leaving your comfort zone often enough. Seek opportunities to stretch your mental boundaries in ways that aren’t extremely stressful. As your mind and body become used to taking on challenges in dealing with your nerves, give yourself greater challenges to increase your ability to handle them.
* If you’re in the habit of shying away from the signs of anxiety that stress you out, purposefully put yourself into situations that you aren’t sure about. This will help you build confidence. The more steps you take outside of your comfort zone, the better equipped you’ll be when the real challenges of life cause you to feel anxious.
3. Eat nutritiously. An often-overlooked way to beat the subtle signs of anxiety is to make sure that your body is properly fueled for the challenges it must face. Drink plenty of water. Eat a balanced breakfast. Eat small meals, and eat more often. Keep track of what you’re eating in a daily log so that you can begin to notice patterns that sabotage your health.
* When your body is fueled properly, the daily anxieties you experience will be less overwhelming.
4. Exercise. Your body is made to move. If you sit at a desk all day, you’ll likely face greater challenges with worry and stress than someone who’s always on the move. Exercise provides tremendous stress relief, an outlet for frustration, and a boost to your overall self-confidence. All of these contribute to a peaceful feeling and fewer signs of anxiety on a daily basis.
5. Seek professional help. Sometimes, the issues you face with anxiety may require you to seek counseling to overcome them. If you’ve tried many things without success, a mental health professional that is trained to help you overcome these challenges may be your best bet.
It’s normal to feel nervous when stressful situations occur. But without strategies to overcome those nerves, you can feel paralyzed and sabotage your chances of experiencing the success you deserve. Instead, start using these five signs of anxiety strategies today to effectively cope with your feelings of anxiety and emerge triumphant over them.