Understanding Anxiety Symptoms and How to Manage Them

“Anxiety is a universal human experience and a normal part of life. When that anxiety becomes dominating, paralyzing, it may benefit from treatment,” shared Joshua Corriveau, MD of Trinity Health Medical Group, Psychiatry - Grand Rapids.  

While occasional anxiety is part of life, chronic anxiety can disrupt mental and physical health. Identifying symptoms is a crucial step toward finding relief.

Common Symptoms of Anxiety

Excessive Worrying

Persistent, uncontrollable worry about everyday events, even without a clear reason, can interfere with daily life and decision-making.

Restlessness

Feeling constantly on edge or unable to relax often manifests as agitation or a sensation of being "keyed up."

Fatigue

Chronic anxiety can drain energy, leaving individuals physically and mentally exhausted despite adequate sleep.

Difficulty Concentrating

Racing thoughts can make focusing on tasks or remembering details challenging.

Physical Symptoms

Common physical signs include headaches, muscle tension, rapid heartbeat, dizziness, and digestive issues such as nausea or indigestion.

Sleep Problems

Difficulty falling asleep, staying asleep, or experiencing restless nights often results from racing thoughts.

Panic Attacks

These intense fear episodes involve physical symptoms like chest pain, shortness of breath, trembling, and dizziness.

Ways to Cope with Anxiety

Mindfulness and Meditation

Grounding yourself in the present moment through mindfulness or meditation helps redirect focus away from future worries.

Regular Exercise

Physical activity releases endorphins, which elevate mood and act as natural stress relievers. Even short walks can reduce anxiety levels.

Limit Caffeine and Alcohol

Both substances can exacerbate anxiety symptoms. Reducing or eliminating them can help stabilize mood.

Therapy

Cognitive-behavioral therapy (CBT) is highly effective for treating anxiety by challenging negative thoughts and teaching coping strategies.

Breathing Techniques

Deep breathing exercises activate the body’s relaxation response, calming both the mind and physical symptoms of anxiety.

Adequate Sleep

Prioritizing restful sleep by establishing a bedtime routine and creating a calming environment is crucial for managing anxiety.

Build a Support Network

Talking openly with friends, family, or support groups helps alleviate anxiety’s burden. Expressing concerns can often bring relief.

Put your mental health first. If you are struggling with depression or any behavioral health disorder, we can help.