A woman wearing a red hat and holding her hand up to stop the physical symptoms of anxiety and depression.

There is nothing wrong or unnatural about feeling anxious or depressed. If you are a human being, you inevitably experience anxiety and depression.  That is life.

Anxiety and depression have physical symptoms associated with them. Knowing how to keep the physical symptoms of anxiety and depression from derailing your life is an important part of well being. And of life in general. Otherwise, symptoms can take over, and your quality of life will suffer. How? Socially, interpersonally, health-wise, and in all other ways you can think of.

Let’s take a closer look at anxiety, starting with a definition. 

Anxiety occurs when you feel nervous or stressed about something.

Maybe before an exam, or on a first date, you notice feeling slightly agitated or restless? Or worried, and/or a preference to avoid whatever is stressing you out?

Feeling anxious can be uncomfortable, even to the point you may wonder why the feeling exists.

Did you know that you, like everyone else, are wired to experience anxiety as a protective mechanism?

Anxiety is protective? Say what? 

Anxiety is adaptive when facing challenges. So, we don’t want to get rid of it completely.

Back in the day of our cavemen and cavewomen ancestors, feeling anxious when lions approached was a good thing. Our ancestors’ anxiety helped them to fight off the animals or run for safety. 

Anxiety kept them alive by activating the fight-or-flight mode. The same mechanism remains today as part of our brain. It prepares you for action and safety. In many cases, the fight or flight activation is a ‘false alarm’, because there are no lions or their equivalent chasing you. The threat in the present is more benign, like a first date or arriving late to an appointment. Much less is usually at stake than being attacked by a ferocious beast, but your nervous system doesn’t distinguish. 

Without the safety mechanism of anxiety, humans would not have survived.

So, you can actually thank your anxiety for the evolution of our species. 

Despite the benefits of anxiety, uncomfortable physical symptoms often occur in the body when you feel anxious. 

Remember, anxiety is normal and something most of us experience. The severity can vary, from mild to severe.  

Anxiety is considered a disorder depending on how long it lasts, how much distress it causes, or if it interferes with your life in other ways.

Physical symptoms of anxiety include:

  1. Nausea or stomach pain
  2. Rapid heart rate (maybe even feeling your heart pound)
  3. Shortness of breath (to the point where it may be hard to breathe)
  4. Fatigue
  5. Muscle tension
  6. Shaking
  7. Sweating

There are about ten different categories of anxiety, many of which have overlapping physical symptoms. Examples of the categories include Phobias, Generalized Anxiety, Social Anxiety, and Post Traumatic Stress. 

Depending on the severity of the symptoms, professional help may be the best next step. 

Here is some good news: You can take steps on your own to manage your anxiety and physical symptoms.

Five of the best ways to keep the physical symptoms of anxiety from ruining your life include:

  1. Physical activity, be it formal exercise, walking in the park, dancing in your room to favorite music, or some other movement – it all counts as being physically active. 
  1. Find time to be outside every day. 
  1. Aim to avoid or at least limit alcohol and caffeine. Avoid nicotine. All worsen anxiety.
  1. Make sleep a priority. Anxiety and sleep problems go hand in hand. Getting enough sleep is important; it may reduce anxiety AND can help you cope with symptoms if you do become anxious. 
  1. Relaxation techniques actually work. There are many different types. Discover what works for you. Maybe yoga? Guided meditation? Pick something that calms you and be sure it does not add to anxiety.

Up next is depression. Let’s define it and describe what it feels like to be depressed. 

Feeling sad is normal. We all have losses and challenges, and sadness is a natural emotion. 

Most everyone knows what feeling ‘off’ is like. Or feeling blue, sad, down in the dumps. Having these feelings on occasion is completely normal. With more moderate depression you may feel joyless and disinterested in what you usually like to do. Low energy and a bad mood can accompany depression too. 

As with anxiety, depression levels range in severity from mild to severe.

Depending on how long depression lasts, how much distress it causes, and how it interferes in your life, you may have more than ‘just’ feelings of depression.

Feeling helpless and hopeless can also be a part of depression.  This can become so central that suicidal thoughts may occur. (If this happens, call your local emergency room asap. The Samaritans are also available to talk to for support. ) Seeking professional help from a therapist and possibly a medication prescriber (aka a psychopharmacologist) is important, so that the symptoms do not become debilitating or lead to thoughts of suicide.  

Physical symptoms of depression can include:

  1. Aches and pains, such as back or joint pain
  2. Headaches
  3. Lethargy,
  4. Sleep problems, such as insomnia or awakening a lot during the night
  5. Changes in appetite
  6. Slowed speed and movement, or agitated speech and movement
  7. Digestive problems

Fortunately, there are tried and true ways to keep physical symptoms of depression from ruining your life.

The same strategies to keep physical symptoms of anxiety from derailing your life also apply to depression. These include: physical activity, time spent outside, limiting or avoiding caffeine, alcohol, and nicotine, prioritizing sleep, and practicing relaxation techniques.

Two additional recommendations for improving physical symptoms of depression are less well known. They target the sense of meaninglessness and lack of pleasure that can accompany depression.

  1. Engage in daily activities for mastery.

The bar for what is considered mastery may be low. That is ok. Even if making your bed is a mastery activity, great! The point is to do something that you really don’t feel like doing because of depression, and give yourself credit for having done it. Voila! Mastery.

This type of activity can be helpful to offset feeling like you can’t do anything right, or that you are too glum to do anything.

2. Engage in daily activities for pleasure. 

Pleasure is often absent when feeling depressed. Even if it feels like just going through the motions, purposely plan and do something each day that brings you some sense of joy, pleasure, or peace. Examples include using your favorite body cream after showering, cuddling with your pet, or lighting a candle and listening to your favorite music.

There is a lot you can do to help yourself keep the physical symptoms of anxiety and depression from ruining your life. They are all forms of self care. 

Unfortunately, self care has gotten a bad rap. Self care, ironically, is essential to well being. Rather than self indulgent, self-care helps to keep the physical symptoms of anxiety and depression away.

Self care each day may just keep anxiety and depression away!

Even if it doesn’t, self care will help you manage the physical symptoms of anxiety and depression. There is no down side to self care!

In my private practice I teach teens and adults how to navigate anxiety and depression. Please contact me if you would like more information.

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