Anxiety, can invade your thoughts and ultimately disrupt your life, often uninvited and certainly not welcome. But It’s essential to be aware of the signs that may indicate the presence of anxiety. What are the 5 signs you have anxiety?
Here are the 5 signs you have anxiety and some practical tips on how to cope and find your inner calm.
1. Persistent Worry and Overthinking
Are your thoughts racing, and your mind constantly occupied with what-ifs? Undoubtedly this incessant worry is often a telltale sign of anxiety.
To cope with it, practice grounding techniques like deep breathing or meditation to calm your racing mind.
2. Physical Symptoms
Anxiety isn’t just a mental battle; usually it can manifest physically as well. Signs like a racing heart, muscle tension, or upset stomach can be red flags. Exercise regularly to release pent-up energy and employ relaxation exercises to ease physical symptoms.
3. Restless Sleep Patterns
If you find yourself tossing and turning, unable to sleep due to non stop worrying, it’s a strong indicator of anxiety. Establishing a calming bedtime routine, avoiding stimulants, and creating a soothing sleep environment to improve your sleep quality as a rule will help.
4. Avoidance Behavior
Do you steer clear of situations that trigger anxiety? This avoidance can lead to isolation. Nonetheless confronting your fears gradually and seeking support when needed, helps you take steps towards changing how you feel.
5. Irrational Fears and Panic Attacks
Sudden, intense fear or panic attacks are definitive signs of anxiety. Generally deep breathing exercises can help in the midst of an attack, and understanding how your thoughts affect your feelings and and change your behaviour can provide long-term relief.
Coping Strategies for anxiety
Anxiety feels especially horrible. To put it simply It can feel so bad you will do anything to avoid the feeling. Moreover anxiety can make some situations feel even worse and need to be avoided even more. Meanwhile this just grows the level of anxiety, rather than to face the issue.
Knowing anxiety is just a feeling. One that we all need to keep us safe – yet will also pass as all feelings do, helps with mindset.
Other coping strategies also include:
Mindfulness and Meditation – Practicing being present in the moment, and letting go of worries about the past or future.
Physical Activity – Engaging in regular exercise to release endorphins, and excess energy which help alleviate anxiety.
Balanced Diet – Avoiding excessive caffeine or sugar intake, which can exacerbate anxiety.
Deep Breathing – Breathe in for a count of four, hold for four, and then exhale for four.
This simple technique can help calm your racing heart.
Progressive Muscle Relaxation – Tense and release muscle groups to alleviate physical tension.
Seek Support – Don’t hesitate to reach out to friends, family, or a counsellor. Talking about your anxiety gives you the chance to explore your feelings at a deeper level and understand what is going on ‘inside’.
Finally by recognising these signs of anxiety and employing effective coping and calming techniques, you can reclaim control over your life and find the peace and serenity you deserve.
If anxiety is affecting your life and you want to explore this further, please click on the contact page to arrange a no obligation chat.
About the author: Chris Boobier is the owner of CRB Counselling specialising in anxiety, trauma, Bereavement & loss. Supporting adults and adolescents, she is passionate about helping people be their authentic self through counselling.