1. Know the Symptoms
Of course, we should always get a physical exam to assure that there are no physical problems. But that said, the body symptoms below are loud messages that can, if we are listening, help us to learn to calm ourselves.
1) Sweating: Total body sweat, or profuse sweating under the arms and on the face. Night-sweats are common with anxiety.
2) Palpitations: Anxiety or panic-induced irregular, intense or rapid heartbeats.
3) Chest Pain: Pain in the chest, neck and arms.
4) Difficulty Breathing: The feeling that you can't get enough air.
5) Dizziness: Lightheadedness, a swimming sensation, vertigo and even fainting spells.
6) Tingling sensations: A tingling sensation in the extremities.
7) Stomach Ache: Nausea, diarrhea or the classic "butterflies" in the stomach.
8) Lump in the throat: The sensation that it is difficult to swallow, or that your throat is tight.
9) Trembling: Shaking all over or trembling in the hands or knees.
10) Headaches: Constant anxiety creates body chemicals that cause headaches.
11) Muscle Tension: Constant anxiety causes us to hold the muscles stiff, which causes tension and muscle pain.
2. Listen, Your Body is Talking
For most of us, without the physical symptoms associated with anxiety, we might not even notice. Think of the last time your palms were sweaty, but you hadn't otherwise known how nervous you were. Did you know that your body can talk?
These symptoms occur because we haven't been paying attention. Had we caught ourselves in the misguided belief systems that feed us a constant diet of negative thoughts, we would not need these symptoms to inform us of how anxious we are. The body is simply trying to get our attention. Instead, because we haven't tuned in, these symptoms seem to be evidence that our worst fears are true.
3. Get to Know Yourself
But it's not too late. You can begin to use the symptoms as a message from your body to your mind that tells you both that you haven't been attending to your own needs, and that you need to start right now. Make a list of all the symptoms you've experienced and challenge yourself to attend to your body enough to use these messages when they first start, as a cue to self-soothe and challenge your negative beliefs.
Physical exercise followed by meditation or relaxation is a good way to tune in to your mind and body before symptoms start and find out what's really going on. Dance, music, any kind of rhythmic sound can help you relax and tune into your thoughts and body sensations. Alternative Therapies such as Reiki and Acupuncture can help you learn about the sensitivity points in the body that aid in relaxation. You may have some special ways of getting into your body that are unique to you alone, such as swimming or bubble baths. The object of the game here is to tune in, before your body has to push the alarm buttons.
