Anxiety’s Physical Manifestations

Yes the term may be “mental health,” but in reality many of the emotional hurdles people face can also lead to serious physical symptoms. Anxiety, in particular, shows itself in a variety of ways, evolving into painful struggles that can have a real impact on the human body. The website Bustle recently touched upon this, highlighting a series of symptoms that are tied to chronic agitation.

Though you may not realize it, stomach problems tend to be associated with anxiety. Research has shown a clear link between this mental health struggle and the human gut. Symptoms can include everything from indigestion, to searing belly aches, to the need to physically vomit. Resility Health clinical director Kirsten Fescoe spoke to Bustle about this particular ailment, emphasizing its commonality.

“Each time we experience stress and don’t manage it, it builds in our body,” she explained. “Many people living with high levels of stress and anxiety experience stomach issues of all sorts. Both mental health professionals, as well as physicians, can help you deal with these unpleasant symptoms.”

Back pain is another major symptom of anxiety. This also can be related to tension and perhaps the way you physically carry yourself when you are under a lot of stress. Muscle tension falls under the category as well, whether it be because of clenched fists or even jitters during a tense moment.

Another physical manifestation is headaches. This could be a lingering pain or a sharp, shooting migraine after a stressful encounter. A common stereotype you see is people rubbing their temples during a period of anxiousness, but there is some truth behind that. Additionally, the head pains often lead to a lack of concentration. As Fescoe mentioned in the article, difficulty focusing is a common side effect (which, in turn, can create even more stress).

The last major callout has to do with a general lack of sleep. We all know the physical toll a night of tossing and turning can lead to. And one of anxiety’s biggest side effects is, in fact, insomnia. Often times, the time we are lying in bed is the time we set aside to ruminate and potentially focus on anxious habits. Not addressing this (and averaging less than your fair share of rest hours each night) can have long term health effects on major internal organs.

Our advice is to always check in with a mental health professional before any of these “minor” aches and pains turn into something much more serious.

Overcoming Nocturnal Panic Attacks

 

If you’ve been following our blogs, then you know we’ve covered the topic of panic attacks before. But these feelings can rear their heads in many ways. One very common occurrence happens in the dead of night; literally rattling you into a crippling state of fear and anxiety. It is important to not downplay the reality of nocturnal panic attacks (also known as NPA’s), which recently received some coverage on the website, Medical News Today.

 

We’ll start by differentiating an NPA from a nightmare. For one thing, nocturnal panic attacks do not happen in the dream state and usually occur when you are quiet in bed. Typical symptoms can include difficulty breathing, intense sweating, dizziness and nausea. The nighttime version is unique, as it is often accompanied by an acute fear of dying.

 

Just like daytime panic attacks, these happen suddenly and can be quite intense. Medical News Today reports that they typically reach a peak after 10 minutes and have a much different come down effect (sometimes forcing a person to lose sleep for the remainder of the night).

 

They can also represent built up emotions from a stressful day. For example; if you suffer from social anxiety disorder and spent that afternoon in an uncomfortable situation, the emotions could be delayed and come shooting back to you deep into the night.

 

Not a lot of research has been done into NPA’s, but experts do tend to agree that most sufferers have also experienced a daytime panic attack at some point in their life. People may also develop a fear of sleep, with the mistaken idea that it could return once they close their eyes and begin to dream.

 

Medical News Today did offer some nice coping mechanisms for those who may have suffered through this. Quick recovery methods can include deep breathing, getting up to slowly sip a glass of water and doing light exercise. If you share your bed with a loved one, talking to them and seeking comfort can also be helpful.

 

Talking about these types of issues with a professional can also be extremely beneficial. At Inneractions, we have counselors and group sessions devoted specifically to anxiety and the stresses of panic attacks. Whether you suffer at night, in the morning or anytime in between, know that there is always a road to healing and wellness.

 

Understanding ‘Appointment Anxiety’

 

Anxiety can rear its head in many ways and one, in particular, may sound quite familiar to most people. This variation manifests itself before important appointments and can be absolutely crippling. Whether it’s waiting for results from a doctor’s test or moments before a job interview; fear of the outcome can lead to extreme physical and emotional distress. For this blog, we wanted to delve into those feelings a little more and offer a few coping mechanisms.

 

The website Cure Today touched upon this trend, offering some real examples of “Appointment Anxiety.” If you were diagnosed with cancer, for example, that in itself can create a form of Post Traumatic Stress Disorder (aka PTSD). In essence, the shock of hearing those words from your doctor can make you fearful of every medical appointment moving forward. And that is totally justified.

 

Others who have had uncomfortable situations with MRI’s or PET Scans may experience extreme anxiety if medical tests are recommended. Again, think of it like PTSD within the realm of a hospital or doctor’s office. There is actually a term for this called “scanxiety.”

 

Obviously, these types of feelings can lead to serious problems. On the one hand, you could be undergoing tremendous stress when thinking about an appointment such as this. Worse though, people may begin avoiding doctors altogether. In that instance, they are denying themselves medical attention and care; which could put their health at serious risk.

 

One coping skill offered up by the Cure site was to openly discussing these difficult feelings. Whether it is a family member, a trusted friend or a trained counselor, it is important to not let these emotions remain bottled up inside. These types of conversations can help with validation, as you would come to understand how normal appointment anxiety really is.

 

It can also be helpful to find a relaxing outlet before a scary calendar date. Whether it’s listening to calming music or a helpful audio book, try to find a routine that can ease the jitters.

 

And it never hurts to have a trusted confidant join you for a stressful appointment (if possible). Having someone there by your side to lean on can be extremely helpful, regardless if the news you receive is good or bad.

 

These are all considerations that can hopefully reduce the nerves people in these situations may be experiencing. Of course, getting in touch with one of our anxiety specialists can also be a very positive step. Never forget, our door is always open.

 

Overcoming Panic Attacks

We’ve talked about anxiety many times before on our blog page. And if you happen to suffer from that condition, then you’re probably no stranger to panic attacks. Only those who have experienced them can understand how frightening they can be and how difficult they are to overcome. Though there’s no exact science on how to prevent a full-blown panic attack, there are techniques that can soothe the tension, shorten the duration and reduce its intensity.

The website Bustle.com did a nice job summarizing a few of the critical ways to overcome a panic attack. We’ve shared a handful of them below…

Tip #1: Close Your Eyes

If you are in the midst of a panic attack, you may feel like the world around you is crumbling. You may also feel like people are staring at you or judging you. A quick way to overcome that is to simply close your eyes and the reduce the amount of external stimulation that is surrounding you. This can also quickly create a sense of calming.

Tip #2: Slow Your Breathing

There are times when having a panic can feel like a literal heart attack. Rather than feed into that anxiety, it is recommended to slow your breathing patterns. Avoid the urge to gasp for air because, in fact, that can worsen the experience. A helpful exercise can be counting to four before exhaling. Hopefully after a few times, you’ll notice a soothing sensation.

Tip #3: Repeat An Affirmation

You may not believe it, but something as simple a song lyric can help you overcome a panic attack. If you focus on a phrase (or even a prayer) then keep repeating it in your head, you should be able to lessen the intensity of the attack. “Using a soothing and repetitive phrase can break the cycle of rumination,” therapist Claire Bidwell Smith told Bustle. “This replaces the anxious thought with one that sends a message to the brain to restore the autonomic nervous system to a more serene state.”

Tip #4: Change Your Environment

There is nothing wrong with walking out of a room if you’re in the middle of a panic attack. It doesn’t matter if you’re in the workplace or at someone’s house, just try changing your surroundings (preferably to an open, outdoor space). This can be a quick way to soothe the nerves and it can hopefully expose you to a calmer, more serene environment.

When Anxiety Leads To Alcoholism

 

We have all heard the term “liquid courage” before. The idea that someone who is normally shy can suddenly become the life of the party after a few sips of beer or wine. Well sadly, many social anxiety sufferers do believe that myth and now new evidence is showing that people with those afflictions are more prone to becoming alcoholics.

 

A recent study published in the journal Personality and Individual Differences (and shared on the Newsweek site) touched on this subject and found some interesting statistics taken from a grouping of 97 volunteers. Everyone who participated in the research admittedly had varying degrees of shyness. On nights out and during social events, a majority chose to partake in drinking solely for purpose of “loosening up.” Their belief was that social anxiety can be lessened after alcohol consumption.

 

“Shyness can be a symptom of social anxiety disorder,” the study authors relayed to Newsweek. “In turn, individuals with this disorder often turn to alcohol use disorder in order to cope with their symptoms although this is not advised. For instance, in the U.S. social anxiety disorder precedes alcohol use disorder in 80 percent of cases in patients who experience both conditions.”

 

One of the true surprising stats of the study were the effects these people felt the morning after they drank. During the so-called “hangover period,” anxiety levels among these shy volunteers was said to have increased dramatically. The scary thing here, is the development of a potential cycle. With the increase of anxiety the following day, comes the increased need to drink again and “calm the nerves.”

 

University of Exeter professor Celia Morgan was also quoted in the Newsweek article and felt that the day after results deserved further examination.

 

“We know that many people drink to ease anxiety felt in social situations, she added. “But this research suggests that this might have rebound consequences the next day, with more shy individuals more likely to experience this, sometimes debilitating, aspect of hangover. These findings also suggest that these habits, in turn, might be linked to people’s chance of developing a problem with alcohol.”

 

Interestingly, the term “hanxiety” was used to describe these feelings. Combining symptoms of a hangover and anxiety, it classified the condition as a common occurrence. The ultimate recommendation was for socially anxious people to seek out professional assistance or counseling if alcohol continues to be their form of escape. Believe us when we say that drinking will only lead to bigger issues down the line and is never the proper coping mechanism for an emotional hurdle.

 

The Marriage Between Grief And Anxiety

We have all heard of the five stages of grief. There is, of course, denial, anger, bargaining, depression and acceptance. And while those certainly play into the way we mourn a lost loved one, it is important to highlight anxiety as well.

The Washington Post did a nice job of bringing this connection to the forefront in a new article that was published this week. In it, writer Claire Bidwell Smith explains that watching someone close to you pass can stir up all kind of stressful emotions. Vulnerability is a major part of the grieving experience, as seeing death firsthand often makes us question our own mortality. If the person who you lost was a peer or a spouse, that can most certainly intensify those feelings.

Bidwell Smith, who also happens to be a professional therapist, delved into many of the symptoms she has seen with clients experiencing sudden loss. Common issues include panic attacks and bursts of rage, all stemming from inner anxiety. She believes that societal norms also play a part in this tense grieving process, as we are often forced to jump back into our regular routines following a loved one’s funeral.

“Our culture is not very adept at making space for grief,” Bidwell Smith writes. “That was true over 20 ago when I was going through it, and is still largely true today. Sheryl Sandberg, the chief operating officer of Facebook, has been particularly vocal in the past few years, following the sudden death of her husband, about the lack of support and acknowledgment for grief in the workplace.”

Those who are in throws of corporate America are well aware of these “norms.” Often times, a bereavement leave is only one to two days; hardly enough time to process difficult feelings. Immediately after a passing, most people are expected to show right back up for work and jump into the daily grind without fully processing their feelings.

From our own experience, as Inneractions grief session leaders, we can tell you that burying upsetting emotions is never the right answer. Sooner or later these anxious thoughts will re-emerge and, often times, in more severe way. We certainly want to make ourselves available to anyone facing a difficult situation and applaud Bidwell Smith for bringing this topic to the front pages of The Post. 

She ends her piece with an important quote from Kübler-Ross...

“You will not ‘get over’ the loss of a loved one; you will learn to live with it. You will heal and you will rebuild yourself around the loss you have suffered. You will be whole again but you will never be the same. Nor should you be the same nor would you want to.”

Seven Symptoms Of Social Anxiety

  Anxiety can rear its head in many ways. One common trait happens when people are put into social situations. It is actually quite common to feel uncomfortable and uneasy within large groups (especially as we become more and more isolated through technology). But truth be told, this can turn into a very severe issue and (to their credit) The Philly Voice addressed it on the front of their website, along with diagnosable symptoms to look out for.   Sympton #1: Withdrawing From Social Events Sure it’s common to skip a party if you’re feeling tired or preoccupied. But if it starts happening more and more without a valid excuse, that may be something to look into. Most often, social anxiety sufferers will choose to decline invitations because of uncomfortableness or the fear of being singled out.   Sympton #2: Fear Of Meeting New People Staying in your “comfort zone” of friends can actually be a symptom of social anxiety. If you shy away from new coworkers or purposely avoid opportunities to make friends, this could be a warning sign.   Symptom #3: Oversensitivity To Criticism Of course no one likes to be criticized. But if this feeling begins to be crippling, take note. Social anxiety sufferers have a very difficult time receiving negative feedback and thus, go out of their way to avoid taking risks.   Symptom #4: Low Self-Esteem People who stay isolated often suffer from low self-esteem. One of the fears of attending events or mixers is that you will be judged and/or scrutinized. If these types of feelings are preventing you from going out, know that it is a common social anxiety occurrence.   Symptom #5: The “Shy” Label Now we all know there is nothing wrong with being shy or reserved, but if you have a hard time communicating with others that may go beyond that common label. If you have been described this way, do a deeper self-evaluation and see if your withdrawn nature may be a bit too extreme.   Symptom #6: Physical Symptoms Did you know that social anxiety can manifest itself physically? People suffering from this often experience heart palpitations, excessive sweating, dry throat and trembling. Worst of all, you could be putting your health at risk if these symptoms are continually ignored.   Symptom #7: Fear Of Being Judged Probably one of the biggest symptoms of social anxiety, the fear of judgment can create real mental health issues. Those suffering from this tend to be hypercritical of themselves, leading to depression and even suicidal tendencies.   Obviously, there are many levels of social anxiety. But if you find yourself saying “yes” to a majority of these symptoms, then you may want to seek professional help. We at inneractions are always available to talk this through, if you feel you need to reach out.  

Why Anxiety Can Impact Anyone

You’d think that celebrities would be the last people dealing with anxiety issues. Adored by millions, wealthy beyond compare…It should be a stress-free life, right? Wrong. Tackling issues like depression, shame and panic attacks are just as common in their world as they are in ours. Which is why we’re glad that NBA superstar Kevin Love has come forward to humanize this very real disorder.

Love shot to fame as a hoopster for the Cleveland Cavaliers. Always smiling on the court and during interviews, it came as a surprise to many fans when he penned a moving essay about his struggles. Love’s new motto is “open communication,” emphasizing that that these are feeling that they should not keep to themselves.

Of course, it took Love several decades to come to that conclusion. He admitted keeping his feelings hidden from family and friends for over 29 years. Then the struggles became too heavy and Love found solace through therapy and professional support.

“Mental health isn’t just an athlete thing. It’s an everyone thing,” he wrote. “No matter what our circumstances, we’re all carrying around things that hurt — and they can hurt us if we keep them buried inside. Not talking about our inner lives robs us of really getting to know ourselves and robs us of the chance to reach out to others in need. So if you’re reading this and you’re having a hard time, no matter how big or small it seems to you, I want to remind you that you’re not weird or different for sharing what you’re going through. Just the opposite. It could be the most important thing you do. It was for me.“

Not surprisingly, since that essay was released Love has received thousands of emails and messages of support. He has since gone on the talk show circuit (most recently appearing on The TODAY Show), speaking out about how common these feelings truly are.

The Huffington Post also covered the story, illustrating that 18 percent of the American population lives with an anxiety disorder. In truth, anxiety is the most common mental health issue in the country.

We encourage all of our readers who are experiencing these feelings to reach out and seek help. It will feel like a tremendous weight lifted off your shoulders.

To watch more of Kevin’s inspirational story, click below…

Exposing The Truth About Social Anxiety

This week, we’re tipping our hat to The Huffington Post. The famed news site, which is read by millions, put a very important story on its homepage. And sadly, this is a story that is all too often missed by the mainstream media. We are talking about Social Anxiety and the very real phobias that impact a large percentage of people in this country.

The HuffPo headline reads: Social Anxiety Doesn’t Get The Attention It Deserves. And that couldn’t ring more true. First we get the surprising stat. Did you know that over 15 million Americans suffer from this issue? And, for the most part, they suffer in silence.

Several case studies were used throughout the article, highlighting everyday people who find “simple tasks” excruciating. Sophie Trapani, for example, would convulse and literally shut down whenever she would have to speak in front of people. This led to her losing work, shying away from friends and even distancing herself from her family. In truth, it all becomes a vicious cycle where people get stuck in isolation.

Common fears include being judged, being rejected by peers or being confronted by dangerous people. These may not all be “rational” to the everyday person, but they are daily reality for those suffering from fear. Social anxiety can also overlap with other issues, such as obsessive-compulsive disorder, depression or panic attacks. Worse yet, people afflicted by this are often labeled as “shy” and not taken seriously.

The article goes on to highlight the enablers of the modern world and how, in today’s day and age, it is much easier to retreat and not face your problems. Social media and the web, for example, can allow people to hide even more and go undiagnosed.

We understand that this is a very serious issue and actually have treatment options for people suffering from this affliction. The most important thing a person can do, is recognize the symptoms of social anxiety. And it is just as important for a person’s network of family and friends to acknowledge it too and, perhaps, step in if help is needed.

“It is rather easy for those who do not understand or experience the condition to ignore or marginalize the disorder,” clinical psychologist Dr. Carla Marie Manly told HuffPo. “As a result, those who suffer from social anxiety often feel as if they are outcasts ― as if they do not measure up. A therapist or psychiatrist can help you work through the worst of it.”

We couldn’t agree more and are happy to help anyone suffering from this take the first step to wellness.