5 Signs of Anxiety
“Over 40 million people in the U.S have an anxiety disorder.”
5 Signs of Anxiety
Hello!
Anxiety is overwhelming, distressing, and makes life difficult. Anxiety is associated with adverse life experiences, abuse, trauma, learned anxiety from our parents, stress, and thinking patterns. The problematic aspects of anxiety are that you don't feel relaxed, you are overwhelmed with overthinking, and it takes a toll on your body. If you are experiencing anxiety, you are not alone. Over 40 million people in the U.S have an anxiety disorder. My blog is focused on tools for anxiety, mental health, self-improvement, and developing your best version of yourself.
Here are some facts about anxiety:
Females are twice as likely to experience Generalized Anxiety Disorder (GAD).
People from developed countries are more likely to report symptoms of GAD than people from non-developed countries.
Many people with Generalized Anxiety Disorder (GAD) report feeling anxious most of their lives.
Younger adults experience a higher intensity of anxiety than older adults.
Let's discuss signs of anxiety. I am focusing on five, but these are not the only signs of anxiety. I also provide a brief list of techniques to help cope with symptoms. Let's jump into it (dancing emoji)!
Five Signs of Anxiety
Overthinking and Excessive Worry
Feeling On edge/Unable to relax
Difficulty Concentrating
Low Energy
Sleeping Problems
Overthinking and Excessive Worry
Excessive worry and overthinking are associated with anxiety. Typically persistent worry creates anxiety. Constantly thinking about the worst-case scenarios, the what-ifs, and worrying about the unknown can produce feeling on edge, accelerated heart rate, and stomach discomfort.
We need a healthy amount of worry because that motivates us to plan and protect ourselves, but excessive worry does not help us. So what is a healthy amount of worry, and what is excessive worry? Worry is excessive when you experience it daily or for a prolonged period. If you experience excessive worry most days and other signs of anxiety, the symptoms may be consistent with Generalized Anxiety Disorder. A healthy amount of worry occurs occasionally, but this will vary for each individual. Overthinking is a style of excessive worry. Overthinking can involve constant concern and worry about what would happen if you make one decision versus the other. Other cognitive patterns considered excessive worry are thinking about the "what ifs," the worst-case scenarios, and the bad things that can happen.
What to do:
Do a brain dump in your journal
Keep a log of your thoughts and worry
Grow awareness of what triggers excessive worry
Evaluate your thoughts
Make a habit of not immediately believing your thoughts
Develop coping cards after evaluating thoughts
Feeling On edge and Unable to Relax
Unable to relax and feeling on edge is the essence of anxiety. Anxiety involves your mind and is felt emotionally and physically. You may experience difficulty breathing, muscle tension, stomach discomfort, trembling, and many other physical reactions. Anxiety affects your body so much that you are unable to relax.
What to do:
Grounding Techniques
Change your body temperature
Step outside
Hold ice in your hand for a few seconds
5-4-3-2-1 Grounding technique
Body Scan
Progressive Muscle relaxation
Difficulty Concentrating
It is not a surprise that if you have difficulty concentrating, you are experiencing overthinking and an inability to relax. Difficulty concentrating can be a sign of many other conditions, including ADHD and depression, but it is also a sign of anxiety. It can include not focusing on a task or forgetting things. Learning about anxiety symptoms is essential to obtaining the help or services you may need, but a good evaluation is necessary to rule out certain conditions.
Low Energy and Fatigue
Chronic anxiety and fatigue go hand in hand. When you experience anxiety, your body gets activated. Your mind perceives danger or a threat which activates various parts of your body, including your brain (hypothalamus), pituitary, and adrenal glands. Your body is preparing to defend itself in any way. This process is exhausting for your body. When the threat is over, you may experience relief but often encounter tiredness or low energy.
It's important to obtain treatment for anxiety, given that chronic exposure to stress and anxiety can impact your brain and body.
Sleeping Problems
If you experience anxiety, you may be familiar with sleeping problems. Many people who experience anxiety cannot shut their brains at night. They may have been able to feel somewhat distracted throughout the day but at night feel an increase of anxiety, causing sleep disturbances. If your body is activated, it will have difficulty settling down and falling asleep.
What to do:
Calming Techniques:
Self-hypnosis
Deep and Slow Breathing
Meditation
Brain Dump
A short period of Journaling
Mindfulness of thoughts
Do you need some extra help managing anxiety? Snatch the workbook, "Control Your Negative Thoughts and Stop Overthinking" The workbook has 73 pages of tools and worksheets to help you reduce anxiety and manage your mental health. "Control Your Negative Thoughts and Stop Overthinking" is also a workbook for self-help, self-improvement, and Build the life you want. GET IT HERE NOW!
Warmly,
Diana Ruiz, MA, LCPC
Licensed Therapist