Managing anxiety physical symptoms - any tips or advice please?

[Unsername1233]

Hi fellow mumsnetters, I’m really looking for some help with managing physical anxiety symptoms please. I’ve referred myself to our local NHS therapy but the waiting list is quite long.

I have no idea what’s wrong with me but physical anxiety symptoms have been ruining my life. I’ve always had anxiety and I can recognise when I’m feeling anxious, and when these feelings are irrational or silly. However I can’t stop the physical symptoms which are relatively new and ruining my life. It’s like my mind knows what it wants to say but my body isn’t listening! Symptoms include -

Sweating
Dizziness
My eye sight starts to go
I cannot get my words out
I feel very hot and flushed
Shaking
Head twitching

These symptoms are now appearing daily and can occur from someone saying a meanish comment, to presenting infront of my lovely colleagues. It’s driving me insane! I feel like I’m fine in my mind, but can’t control my body.

Has anyone experienced this? Does anyone know how to overcome this? I feel like I’ve tackled my mindset, it’s now how to tackle the physical symptoms

(I’m not on any medication for anxiety)

I think if you're anxiety has started manifesting like this it's a sign you haven't dealt with your mindset as successfully as you think, I'm afraid. I really think as well you need to speak to your gp about these physical effects, they can prescribe medications that can help.

Keep working on your mindset as much as you can while you wait for therapy, as a start.

Have you looked into tapping? It's very effective for soothing the body and mind when anxiety creeps up - take a look on Google, it's very simple and easy to do wherever you are.

I think you need to see your gp for specific help with these symptoms but when they start to occur you need to find a way to try and ground yourself.

Don't underestimate having a drink for this, it gives you an invaluable pause for focusing on your breathing and centering yourself. You can use it to gather your thoughts etc

Yawning, stretching, taking a short walk across the office and breathing deeply can all help give you the space and moments to regain some control. There are extra strong anti perspirants you can buy to help with sweating.

Pay attention to whats happening in your body when these symptoms occur. Are you feeling dizzy because you're no longer breathing efficiently? Are you hyperventilating?

I'd also suggest confiding in your manager if you feel able to, so that work can support you especially while you're waiting for treatment.

I agree with the previous poster that it's the thoughts/mind that need to be managed first. The thing with anxiety is that you shouldn't try to be managing the sensation s when they arise,just learn to sit with the thoughts and physical sensations. Trying to deal or battle it tells your brain that there is actually something to fear. Try just getting on with what you'd usually do when it rears its ugly head and over time it will reduce. I have anxiety and panic attacks and know that this advice sounds like it won't give you relief, but this is the way to getting it all under control in the long term. Otherwise if you really struggle maybe see g.p for medication like propranolol which can help reduce anxiety symptoms. A good person to follow on Instagram is anxiety Josh. He is a psychotherapist who also experienced anxiety and panic attacks himself.

Have a look at this video which explains (in great detail) what happens in your body when it's under stress. Understanding why you react the way you do should help you manage it, and know that it's completely normal.

Poor you, OP, these symptoms are horrid. I hate them.

I find exercise the best thing. A short but brisk walk, is enough to help.

@TaraR2020 thank you so much for your kind words and wisdom. I apologise I’ve only now replied. I had an appointment with my GP today and have been prescribed some medication to help manage the physical symptoms while awaiting for therapy to manage the mental symptoms.

I haven’t looked into tapping but have some spare time this evening so going to do a little bit of research.

Thanks so much for your support, without your comment I doubt I would have even approached my GP for help, it’s much appreciated

@Sarahlou63 that is such a good video and actually one that’s bearable to watch! Thanks for posting x

@Unsername1233 I'm so glad to hear that, op

Anxiety is a b*tch and it's shocking how badly it can affect you but it is treatable and you will get better. Track the small wins and keep working with your gp, you'll get there

I found exercise hugely helpful. I actually started exercising to get my blood pressure down and was amazed at how much it relieved my anxiety symptoms.

I pay for a subscription to Team Body Project but they do offer a free membership as well if you wanted to try them out.

teambodyproject.com/about/

I also love the Dr Claire Weekes books - they have quite an individual style so might not suit everyone - but if you gel with it they're amazing - somehow sympathetic, reassuring and motivating all at the same time!

I have some quick physical things I do if I feel panic building - if I'm standing I rub the back of my calf with the other foot - to anyone near me it just looks like I'm scratching a itch but the balancing gives my mind something to focus on.

Does it feel like a panic attack (shortness of breath, tingling, racing heart, and etc.,) or anxiety (racing thoughts, then onset of physical symptoms)?

If it’s the first try some grounding exercises (types of vegetables A-Z or the five senses for example), if it’s latter look up shape breathing, or square breathing.

Anxiety is your flight or fight response which activates the sympathetic nervous system, deep breathing will activate the parasympathetic nervous system (the opposite system to switch flight or flight off), but breathing exercises alone won’t work if it’s panic attacks your experiencing so ground yourself first.

Headspace is a free NHS recommended app which has some good guided breathing exercises which you may find helpful while you wait for your referral to be processed. You may find it helpful to practice daily / a few times a day to keep your parasympathetic system activated.