This is How Anxiety Affects You: 7 Effects of Anxiety on Your Body and Mind
At certain times, we all feel anxious in response to situations that seem threatening or demand change. It is common because this is how our brain reacts. Anxiety is the typical response of our brain when anything away from the routine occurs.
A certain level of anxiety in certain situations helps boost performance in certain activities. According to psychology, anxiety is the first reaction that our body and mind perform during a stressful situation. And this stress leads to accentuating your performance.
Thus, a little anxiety harm no one. It is how your body prepares you for change.
- Chronic anxiety can lead to a decrease in brain volume over time.
- People with anxiety disorders are more likely to develop heart disease.
- Anxiety can be contagious; being around anxious people can trigger anxiety in others.
- The body can experience heightened pain sensitivity due to prolonged anxiety.
- Anxiety can lead to a weakened immune system, making you more susceptible to illness.
- Women are more likely to experience anxiety disorders than men.
- Anxiety can manifest as physical symptoms without any underlying medical condition.
But it is only good sometimes.
Which Type of Anxiety Is Not Suitable for You?
With that being said, little anxiety is 100 percent natural. But for some, anxiousness consumes all their energy and halts their ability to react and work. Not addressing this situation on time can harm a person’s life in multiple ways.
Fortunately, this is not the end. With the right hand of help, fighting and confronting the underlying issues is easy by listening to your mind. Here are the seven ways anxiety affects your life.
What are the Effects of Anxiety on You?
Overthinking
When was the last time an intrusive thought came to your mind out of nowhere? It was a few seconds ago if you are like most people. Right?
It is normal.
This is because we get wound up in countless overwhelming thoughts, which is natural unless you have superb control over your mind. But when you let these thoughts consume you, there comes the issue.
Overthinking alerts the same parts of the brain that fear and anxiety do. Psychologists say people with anxiety are more vulnerable to overthinking and intrusive states of mind.
How does your brain react to overthinking?
- When you feel anxious, your body prepares for two responses: fight or flight. These responses trigger the stress hormones in your blood.
- If the stress hormones do not come to the resting position briefly, it can cause increased heartbeat, sweating, muscle tension, and trembling.
- The longer you stay in this restless situation, it might weaken your immune system and become a host of other ailments.
Intrusive thoughts can be the triggering points for your anxiety and stress. Or these can result from an initial anxiety condition you may already deal with.
Such thoughts make you feel overwhelmed and adversely affect your productivity. For example, there is a task that, according to the to-do list, you should have finished by now.
But these anxious thoughts force you to contemplate instead of doing it. You hear, “What if I could not do this,” and “What if I failed.”
How can you put silence on these thoughts?
- The first thing is to acknowledge. Remind yourself that these thoughts are unavoidable.
- Remind yourself that, though these thoughts are almost impossible to ignore, they are unimportant.
- These thoughts do not define you. Give yourself the time.
- Have faith in yourself and continue with your work. Focusing on the things you have started, regardless of how unmotivated you feel, helps you overcome anxiety and intrusive thoughts.
- You can do one thing without engaging or getting too attached to them.
Fear of Rejection
Not fully accepting and owning yourself could be the root cause of your anxiety. You are very well aware that you shouldn’t feel this way about yourself, yet despite knowing the fact, you cannot help but feel this way. And this vicious, endless cycle is eating you up from the inside.
You could feel chest tightening, heavy or short breathing, nausea, panic attacks, or dizziness. You could feel the numbness in your body and brain; no matter how hard you try, you feel helpless.
This mental condition is known as Generalized Anxiety Disorder (GAD). And one result of GAD is low self-esteem and extreme fear of rejection.
How to overcome low self-esteem and fear of rejection?
- Trusting and talking with yourself is the key to unlocking confidence.
- Building strong communication with yourself reveals so much to you about yourself. Once you know the questions, only then can you find the answers.
- Use verbal affirmation meditation to remind yourself of your strengths.
- Also, work on your communication with others. Good communication is a sign of reasonable confidence.
- If the fear of judgment or rejection stops you from doing that, it is probably only in your head. Ditch your comfort zone and start putting effort into conversations. And last, sharing your thoughts and expressing yourself freely in front of your loved ones is essential to enjoy life to the fullest.
- And remember to pat on your back to congratulate yourself for becoming the best version of yourself.
Traumas
It is the case with almost all humans to get anxious (a little) when we have to step out of our comfort zone or deal with arguably unexpected situations.
The situation can be public speaking. It can be a vulnerable discussion with your friends or walking alone amidst a storm of people. The point is that some situations might trigger those closed chapters of our lives based on our trauma and phobias.
Unexpectedly, getting in a situation can take you down a similar memory lane where you have suppressed the emotions for too long. And this would be a good enough trigger for your anxiety.
How to address the repressed traumas?
- You first have to observe what puts you in an anxious situation. What type of conversation makes your heart beat faster? Pause and look deep into the situation to discover what trauma is associated with it that you may not have addressed.
- You may or may not be familiar with pent-up emotions, which might get tricky. But revisiting it is vital to find the triggers.
- After knowing the cause, you can only make peace with the fear.
Workplace
The “Do too much too soon” strategy in corporate has strengthened the adverse bond of anxiety and stress. This bond has a far-reaching effect on your personal and professional life. Panic attacks are one of them.
Everyone knows that the working environment is unrealistically competitive, and the performance pressure on the employees has also set new standards. The constant anxiety and stress of “being the best” in money have become a norm. And this pressure forces the individual to work beyond their limits, leading to burnout and, eventually, breakdown.
With the pressure of proving yourself comes the threat of deadlines that give no space for breathing or warmups.
Competition is high to the point where people are willing to sacrifice their mental and physical health to pay their bills and live up to society’s expectations.
Unfortunately, in a capitalist society, this behavior has been accepted for a long time. Now, whoever doesn’t follow gets punished. And while following, things get out of hand.
The continual cycle of pressure/anxiety, stress/deadliness starts affecting your performance and mental peace. Your health takes a toll on you, and you start losing control.
How to handle the pressure at work?
Stress and anxiety can arise from exposure to any feared trigger. Firstly, you have to accept the rush in your blood and then try to identify its systematic patterns. You might be anxious about sending an email or going to a meeting. Anxiety will hammer you: “you will fail in this, drop and run.” When reading your fear, your mind gives you two options: take a flight or fight. Now it is your job to choose.
So the first thing you can do is to repeat verbal affirmations. The positive chain of words gives you a pat on the back, and when you think, speak, and believe in those words, you are telling the universe the reality you seek.
- Use these powerful words to give life to all your dreams and goals. You can say:
- I love myself, and my mind is at ease
- I can control my emotions
- I believe good things will happen to me
- I know I can do this.
- I am grateful
- I am well-skilled at what I do
- Lastly, give yourself the deserving respect and take time off work to make room for other things you love. It could be spending quality time with your kids or parents. Watching football or playing video games, or just reading your favorite author. You will be surprised how rejuvenated, excited, and happy you feel about creating the work-life balance.
Social Anxiety
Out of all, the most detrimental effect of anxiety on us is its ability to isolate us simply by stimulating anxious feelings. People with social anxiety see themselves failing in social interactions and communications even where there is nothing to fear. And what’s worse is they suffer in silence and start avoiding such situations.
Social anxiety, or social phobia, is not being shy, less confident, or awkward. Instead, it impairs individuals’ mental health, communication, and relationships.
There are no apparent symptoms, but individuals dealing with SAD (social anxiety disorder) go through emotional tension in the presence of others. The most common scenarios where social anxiety can escalate:
- Meeting strangers
- Being evaluated
- Being the center of conversation
- Or when they have to move the conversation forward
Luckily, as complex as SAD sounds, it is manageable. You can overcome social anxiety with good life changes, confidence, and managing techniques.
How to Manage Social Anxiety?
- Cognitive-Behavioral Therapy (CBT): CBT offers a drug-free solution to such disorders. The CB therapy allows the individual first to face their fears and analyze their reactions toward them. By bringing the root cause of the problem, CBT has reached a position where you can, with no filters, see where the anxiety is coming from.
- Other than that, you can also manage your social anxiety by positively challenging yourself to attempt to engage and communicate with others. This results in the elimination of fears and hesitation.
- Once you force yourself into such situations, you see nothing wrong can happen, and the anxiety will gradually calm down.
- Repeating the act repeatedly. With time and practice, you will learn to control your anxiety and get better at driving the conversation and overall interacting.
- Take a pause, and retrospect your journey. Give yourself appreciation and reward for coming the long way and making excellent progress.
- Usually, anxious people happen to be their most prominent critics. By repeating the whole conversation in their minds, they analyze it. And this practice makes them more conscious and anxious about themselves. Replace the habit of studying with appreciation. Focus on how well you talked and pat yourself for doing so well. The happier you are in your skin and body, the more confident you will feel.
- It is evident that to overcome your social anxiety; you have to socialize. Say goodbye to your comfortable couch and get to know more people. Make new friends irrespective of if they have similar tastes as yours. This will help you say goodbye to social awkwardness and distress.
Eating Disorder
We usually need to remember to notice how gradually eating disorders develop. Instead, we think it is a conscious choice of the individual to be in the race of “zero-figure.”. However, it can be a rudimentary cause. It must be addressed to avoid the detrimental implications because it leads to many others.
Talking about the causes, eating disorders, like any other mental condition, can develop because of diverse social, personal, and biological reasons and dispositions. Mostly, people in the later years of their life are vulnerable to developing this.
And when the risk gets combined with physical factors such as anxiety and stress, you struggle to have a healthy relationship with food.
Along with anxiety, unchecked mental health is one of the fundamental causes of people dealing with this problem.
The society in which we are living has neglected the importance of mental health and blurred the definition of what is healthy. This is why mental disorders are often dismissed. Obsession with calories and eating is considered wholesome, which is often wrong.
It would be surprising to know that an eating disorder has the highest mortality rate of any other health condition wired with your brain.
Therefore, snapping it early is the key to the fastest recovery.
How to cope with an eating disorder?
The following signs can tell you if someone near you has an unhealthy relationship with food.
- The extremes: either you are completely obsessed with the food or detached. Both extremes are life-threatening.
- You, head over heels, are obsessed with diet plans and never find yourself cheating or craving.
- You are always conscious about your weight and size; an unnoticed change troubles you.
Suppose you feel as if anxiety influences how to eat and enjoy food. Then it is time to confront the issue.
The Role of Nutrition
What you eat in a day largely shapes and affects your day. Including healthy eating habits in your routine will help you control the symptoms of an eating disorder.
This is what you can do:
- Eat small but timely meals
- Make healthy choices: choose whole grains over processed grains and good carbohydrates over complex ones.
- Avoid refined sugar, packaged food
- Don’t forget to take your daily vitamin dose
- Include omega-3 fatty acids in your diet plan. You can get it from nuts, seeds, and seafood.
- Drink water instead of alcohol
- Build a habit of having herbal tea instead of caffeine
- Eat probiotics and fermentedzz foods
The Role of Physical Activity
Exercise helps to lessen anxiety. With that, you realize how important it is for your body to have an equally healthy mind. Because both come in one package, you can practice yoga and meditation. Breathing meditation requires nothing but closed eyes and two minutes.
The day you learn to address your thoughts will be the day you will be able to process and control them.
General aerobic exercises such as walking, swimming, and cycling do wonders as well to alleviate the anxiety-backed triggers. Just incorporate healthy eating and exercise habits in your daily checklist to get a hold of your mental health and eating disorders.
Disturbed Sleep
Anxiety and an irregular sleep schedule go hand in hand. If you’re dealing with insomnia, you are most prone to getting pressure during any unusual situation.
Chronic anxiety and disturbed sleeping patterns can affect your mind, performance, and emotional health.
The lower level of restorative slow-wave sleep is directly affected by sleep irregularity, leading to anxiety and other similar health issues.
4 people out of 10 have claimed that anxiety and stress have affected mainly their sleep. No matter how tired and worked up you are, your mind doesn’t stop talking. And gradually, instead of becoming the realm of rest and calm, you see yourself indulging in deep thoughts and overthinking.
Suppose you are dealing with anxiety or stress. It could be financial, personal, emotional, or physical; there is a higher probability that your sleep and eating routine will be the first one to get affected.
How to bring your sleep pattern back to normal?
Before we go to see how to mend it, we first need to see the alarming signs of how anxiety ruins your sleep.
- You stay up all night
- You feel lethargic during the day
- You are experiencing muscle tension, restlessness, chest congestion, and irregular heartbeat
- Having trouble focusing
This is how you can work on yourself to eliminate the adverse side effects of anxiety.
Make a routine
- Instead of thinking about why I cannot sleep, focus on an imaginative routine to follow. Let’s explain this: make your mind believe you need to sleep at a certain time – no matter what. When the time comes, lay on your bed, close your eyes and picture something you would have experienced or like to experience someday. Think deeply about it. It can be a warm beach day. Then think deeply. Picture yourself there. Use all your sensory emotions, such as touch, taste, smell, hearing, and vision.
This imaginative thinking will help your mind shift to a place of calm and serenity. And when your mind becomes calm, it will automatically let itself shut down.
- This kind can also practice mindfulness. Having negative thoughts is natural, but adhering to them is where you must stop. Whenever you feel your mind is bringing up negative thoughts, you don’t have to engage with those thoughts. You can meditate and try to live in the moment.
- By focusing on your breathing and surroundings, you can slow the flow of your thoughts. You will realize that there is nothing to stress about. The reaction of your mind is natural.
- Practicing mindfulness and breathing meditation will help you find your way to overcome and put a full stop to the loud voices in your head. Eventually, you will get restful sleep for night hours.
Takeaway
Acceptance is the first stage of healing. Accepting and embracing your anxiety is crucial to overcome. Once you accept and share your situations with others, you realize that you are not alone and that many others are going through similar situations.
Seeing more people like you, you will get the courage and proper mindset to deal with the effects of anxiety on your body and mind.
You Might Also Like
-
heena256 6 Min
10 Tips To Strengthen Your Mental Health
-
heena256 8 Min
Antidepressants: What Do You Need To Know Before Starting Them?
-
heena256 7 Min
Bipolar Disorder: Signs, Symptoms, and Treatment
-
heena256 12 Min
Can Married Life Be Free of Depression? Try These 24 Tips
-
heena256 13 Min
Depression In Teens: They Need Sympathy