Anxiety symptoms: what they are and why they occur

What is anxiety and what are its symptoms?

Anxiety is a very common psychological disorder (it is estimated that five out of every hundred Spaniards suffer from it). To begin with, it is not negative: it is the alarm response that the body gives us that prepares us to escape or fight against a real threat. But sometimes it overwhelms us and becomes pathological. There are two kinds:

Reasonable anxiety is one whose intensity is proportional to the situation (objectively dangerous) and ends when it is over. If a beast attacks us, for example, it is logical that we feel anxiety, which is what makes us protect ourselves in some way, and ends as soon as the beast disappears.

Unreasonable or pathological anxiety is that which we feel when we interpret as dangerous situations, symptoms or thoughts that, in reality, are not or whose intensity is not proportional to the objective danger. It is an anxiety that lasts in time even when the threatening situation has already disappeared.

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Anxiety: How to Recognize Your Symptoms

· Clues that you suffer from anxiety. If you frequently feel overwhelmed, everything becomes a mountain, negative thoughts assail you or you worry about things that only happen in your imagination, you may be suffering from an anxiety disorder.

Symptoms of anxiety: your body

Although by themselves they do not have to mean that you suffer from anxiety, some of the following symptoms, associated with other disorders that we will tell you below, are usually related to anxiety.

Physical symptoms of anxiety. You are in tension and your body is rigid. Tachycardia, palpitations, pressure in the chest and shortness of breath are very common. You also have dizziness and don't feel stable. Also, you feel like going to the toilet, nausea, vomiting, and a feeling of having a "knot" in your stomach or lack of appetite; as well as extreme tiredness, compulsive tremors, or excessive sweating.

Symptoms of anxiety: your mind

You can also receive signals that you suffer from anxiety about certain sensations or emotions.

· Psychological anxiety symptoms. Insecurity, misgivings and unfounded suspicions; feeling of threat or danger; desire to flee or attack; feeling of emptiness or strangeness; restlessness and uncertainty, difficulty making decisions, fear of losing control.

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Symptoms of anxiety: your head

Another of the symptoms of anxiety are some difficulties related to the intellect.

Intellectual anxiety symptoms. You can't hold your attention, concentrate, or remember things. The absentmindedness and carelessness increase and, in addition, you worry about everything too much. You are very negative and doubt about everything. You also feel very confused, as well as overly cautious.

Symptoms of anxiety: how you act

You should also look at your way of acting to see if it is out of the ordinary.

Behavioral anxiety symptoms. You are constantly on the alert and monitoring everything too much. You act awkward, everything costs you a lot. However, at the same time you cannot be still or at rest. You have a tight jaw and an expression on your face of astonishment, doubt or anger.

Symptoms of anxiety: your relationships

The way you relate to those around you can also give you some clue.

· Symptoms of social anxiety. You are very irritated, you get into anything and it is difficult for you to start or follow a conversation. You can say nonsensical things, block yourself or go blank. You feel an excessive fear of having any conflict.

Other symptoms of anxiety

Sometimes we only pay attention to our body when it shouts to us, through pain or extreme symptoms that we immediately associate with danger or illness. However, there are more everyday signs that can indicate that you are falling into the web of anxiety.

Tension in the neck and shoulders. It speaks to us of an excess of burden and responsibility.
Fatigue and dejection. It can indicate that we are determined to do or achieve something that perhaps, deep down, we do not want.
Jaw clenched. It is usually related to sustained anger, perhaps from a long time ago, that needs to be addressed.

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How to reduce anxiety

Below, you have more information about anxiety and how to combat it every day. And if you are not sure if what you have is anxiety or not, with our test to find out if it is sadness, stress or anxiety: we help you identify what you are feeling.

As you have seen, some symptoms of anxiety are irritability, tiredness, difficulty concentrating or trouble falling asleep. But in more extreme situations, a feeling of panic can occur, with a pounding of the heart, a feeling of dizziness and suffocation. If you notice these symptoms, you are probably having an anxiety attack. You will feel unable to control this reaction and you will even think that your life is in danger. Don't worry, an anxiety attack can be controlled.

Anxiety Symptoms: Why Do They Happen?

Dilation of the pupils. It happens because this way the eye detects the danger as soon as possible. It translates into blurred vision, flashes, annoyances, little lights …
Muscle tension. We tense up so we can escape or fight in the face of danger. We notice muscle cramps, aches and pains.
Hyperventilation The body begins to breathe heavily to have more oxygen to run.
Tachycardia. The heart pumps hard to send blood to the organs that we would need to escape or fight.
Dizziness. Being tense, hyperventilating and having your heart racing can cause severe dizziness when you wake up or at any time of the day.
Instability. The combination of dizziness and muscle tension causes us to feel unsteady, another very common anxiety symptom.
Nausea and diarrhea. Food is not necessary to escape, so the body tries to get rid of it as soon as possible to gain speed when it comes to escape.
Confusion. All these symptoms of anxiety make it difficult for us to think clearly.

If you have an anxiety attack …

Here is a simple exercise that can help you momentarily control those moments of anguish, as well as all those situations that overwhelm you or you don't know how to deal with it.

Find a quiet place and get in a position that is comfortable for you, better if you can lie down.
Put your right hand on the chest and the left on the lower abdomen.
Breathe with your abdomen, taking the air slowly and deeply through your nose.
Hold the air for a few seconds and slowly expel it through your mouth, pressing a little on your abdomen to make sure everything comes out.
Try to focus on this movement, repeat the exercise several times (five repetitions may be enough) and you will feel more relaxed.

Keys to combat anxiety every day

Do manual activities. They help to forget problems and strengthen the feeling of control over what you do.
Cultivate your social life. The relationship with others will help you to relativize problems and adopt a positive attitude.
Get some exercise. A small daily walk is enough. You will feel more relaxed and sleep better.
Respect your rest. Try to go to bed and get up at the same time so that your body gets used to it.
Eat a balanced diet. That it is low in fat, rich in fruits and vegetables, and reduces the consumption of stimulants such as coffee or exciting drinks. Knowing these foods will be good for you as they are relaxing.