This blog post will focus on the
- Physical symptoms of anxiety and how counselling can help you.
- How to deal with anxiety when you are alone.
- What causes panic attacks and how counselling can help you.
- Anxiety brain fog symptoms, and how to reduce this
- How counselling can help you reduce anxiety brain fog
- Final thoughts on symptoms of anxiety
Physical Symptoms of Anxiety You May Not Recognize
Clients may not be aware that they feel anxious. However, they may experience physical symptoms that surface when they are feeling anxious. These may include the following:
1/ Sleep – Some clients struggle to fall asleep, and others struggle to stay asleep. Sometimes, when clients feel anxious, they are unable to switch their minds off, and as racing thoughts continue, it becomes increasingly difficult to fall asleep.
In counselling, I support clients who struggle to fall asleep, and one suggestion is a sleep hygiene protocol. As part of emotional regulation, which is a part of Dialectical Behavioural Therapy (DBT).
2/ Tiredness or fatigue – Some clients experience regular tiredness or fatigue, despite having a good night’s sleep. This may be related to feelings of anxiety and overwhelm. Over time, it may be exhausting, and some clients struggle to relax.
In counselling, I support clients who share feelings of tiredness. One suggestion is to notice their thoughts and behaviour when they feel tired. This is part of Cognitive Behavioural Therapy (CBT).
3/ Pain – Some clients share feelings of tension, pain, or aches in their bodies. Some individuals experience headaches or muscle tension in specific situations. They may take painkillers, which help alleviate the pain; however, the pain recurs.
In counselling, I support clients who share feelings of pain or aches in their bodies. One suggestion is to notice the sensation, any images that surface, their behaviour, emotions, and what meaning they create. This is part of Somatic Therapy.
4/ Digestion – Some clients feel embarrassed to share that they are struggling with nausea, stomach cramps, or other issues related to digestion. Some of these issues may be related to their diet and other factors, such as starting a new job.
In counselling, I support clients who share their struggles with digestive issues. I’m curious to understand when my client first became aware of these issues. Some of the clients I support have experienced digestive issues for several years, and they are rooted in their childhood. Some of the work we do together may include healing their inner child.
5/ Sweating – Some clients report sweating excessively in certain situations. They may experience sweaty palms, increased sweating under their arms, or on their forehead.
In counselling, I support clients who report sweating in certain situations. I explore the behaviour they engage in and the thoughts that come to the surface. This is part of Somatic Therapy.
How to Deal With Anxiety When Alone
Clients often share that they experience anxiety when they are alone. It can feel overwhelming and stressful. Here are some suggestions on how to cope when you feel anxious.
1/ Focus on your breathing
Some people experience shortness of breath when they feel anxious, while others do not focus on their breathing. Focusing on your breathing helps shift your attention and attend to your nervous system. It is also something you can control. Different types of breathing include belly breathing and deep breathing.
2/ Focus on your thoughts
Some people struggle with negative thoughts when they are alone, and they feel anxious. When supporting clients in counselling, we focus on these negative thoughts and challenge them. Our thoughts are not facts; often, most negative thoughts do not come true. Challenging negative thoughts is part of CBT.
3/ Mindfulness
Sometimes, clients find their minds wander or overthink when they are alone. When supporting clients in counselling, I suggest practicing mindfulness, which can include mindfully drinking a beverage, eating lunch, or taking a walk. Mindfulness is one component of DBT.
4/ Grounding
When supporting clients in counselling, I suggest a grounding technique that focuses on their five senses. I encourage them to name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.
5/Visualization
Sometimes, when people feel anxious and isolated, they may feel stuck and unable to reach out for help. I encourage clients to visualize a place where they feel calm and safe. I then invite them to think about what they can see, hear, smell, touch, and taste.
What causes panic attacks?
I support clients who share that they experience a panic attack. Some clients are aware of their triggers, but others are not. There are several potential reasons why some people have panic attacks. Here is a list of some of the triggers people experience.
1/ Stress
Sometimes clients experience a panic attack when they feel stressed or overwhelmed. They may be stressed at work, moving house, with their partner, or with a family member or friend. Increased stress may also increase anxiety and, for some people, a panic attack.
In counselling, I support clients who share feelings of stress. With some clients, I suggest a distress tolerance skill, TIPP, which is part of DBT.
T – Temperature – Focus on your body temperature and find something cold, such as ice cubes, and hold them. I invite clients to notice any physical changes or shifts in their bodies.
I – Intense exercise – Focus on doing some intense exercise, such as running on the spot or sprinting.
P-Paced breathing – Focus on breathing in for four seconds and then breathing out for four seconds.
P- Paired muscle relaxation – Focus on tightening one muscle from one muscle group and then relaxing and releasing.
2/ Substances
Sometimes people engage in substances socially without factoring in how their body may respond. For example, some people who smoke marijuana experience feelings of anxiety shortly after feeling high, and some have a panic attack.
3/ Trauma
Sometimes people experience a panic attack after a traumatic experience. For example, domestic abuse, a car accident, a natural disaster, losing a loved one, or work-related trauma. Some people will have a panic attack if they have to face their perpetrator or if they have to share what they experienced.
In counselling, I support various clients who have experienced trauma. Some clients have tried talk therapy and are looking for an alternative. In these cases, I suggest Eye Movement Desensitization and Reprocessing (EMDR). This focuses on processing distressing experiences by incorporating bilateral stimulation.
4/ Social situations
Sometimes people struggle to engage in social situations and feel overwhelmed when meeting new people. Some people feel anxious and trapped in large crowds. These feelings trigger a panic attack and result in some people avoiding social situations.
In counselling, I support clients who struggle with social situations. With some clients, I suggest a distress tolerance skill, IMPROV, which is part of DBT.
I – Imagery – Imagine a calm, peaceful place and focus on what you can see, smell, and hear.
M – Meaning – Is there any meaning or positive aspect you can focus on?
P – Prayer – Focus on prayer to accept what you can not control and connect with a higher power or your wise mind.
R – Relaxation – Take a moment to practice a relaxation technique, such as deep breathing, progressive muscle relaxation, yoga, or stretching.
O – One thing in the moment – Focus on one task which requires your attention, such as folding clothes, putting away dishes, or counting backwards.
V – Vacation – Take a break from your worries and do something you enjoy that’s fun.
E – Encouragement – Select a phrase or statement that you can repeat to yourself that is supportive and kind.
5/ Closed spaces
Sometimes people experience a panic attack when they feel trapped. For example, some clients struggle with panic attacks when flying, travelling on the train, a boat, or a car. Being in a confined space, such as an elevator or an MRI machine, may also trigger a panic attack.
Anxiety Brain Fog Symptoms
I support individuals who experience brain fog when they are anxious. Here are some of the symptoms:
Cognitive symptoms may include the following:
- Difficulty focusing or concentrating
- Trouble remembering details or misplacing items
- Slow or sluggish energy
- Feeling mentally drained or detached
Emotional symptoms may include the following:
- Difficulty relaxing or resting
- Easily irritated or frustrated
- Feeling overwhelmed
- Worrying about your ability to complete tasks
Physical symptoms may include the following:
- Headaches
- Difficulty sleeping
- Low energy and feeling tired
How to reduce anxiety brain fog
Here are some suggestions on how to reduce anxiety brain fog.
1/ Physical exercise – a brisk walk, yoga, hike, or run, amongst other activities, can help you feel less anxious.
2/ Balance meal – nutritious meals with reduced caffeine and sugar.
3/ Adequate sleep – getting seven or more hours of sleep regularly, which allows you to rest and recharge.
4/ Stress management – focusing on relaxation techniques such as mindfulness, breathing, yoga, and meditation.
5/ Connection – spending time with loved ones, such as friends and family.
6/ Nature – spending time in nature, walking, hiking or running.
7/ Counselling – unpacking how your anxiety comes to the surface and where it stems from.
How counselling can help reduce anxiety brain fog
As a counsellor, I share different skills and strategies with clients.
I support clients with emotional regulation, and one skill I share is the STOP skill.
S – Stop – take a pause.
T – Take a step back – take a moment and breathe.
O – Observe – focus on what is happening inside and notice any sensations. Also, focus on what is happening around you and gather all the information before commenting or making a decision.
P – Proceed mindfully – focus on what your goals are and what you want from the situation.
Another skill I share with clients is the Opposite Action skill.
1/ Name the emotion – acknowledge how you feel
2/ Be curious about the emotion – does it feel intense?
-Would you benefit from it being less intense?
3/ Notice how you behave when you feel this emotion
-What behaviour do you feel like engaging in?
-How do you communicate?
4/ Identify what opposite action you can engage in
-When you feel angry, rather than attack, show kindness.
-When you feel shame, rather than hide, show up and be present.
-When you feel fear, rather than running away, stay involved.
5/ Review how many times you engaged in opposite action and how you felt.
6/ Notice how you feel each time you choose to engage in opposite action.
ABC Please skill
A – Accumulating positive experiences, which results in positive emotions.
B – Build mastery – engage in hobbies or explore talents, which in turn helps you feel good about yourself.
C – Cope ahead – put together a plan to help you prepare for a difficult time.
P + L – treat physical illness and symptoms by taking prescribed medication and rest.
E – Eat balanced meals that nourish your body.
A- Avoid mood-altering substances.
S – Maintain good sleep.
E – Exercise regularly.
Final Thoughts on Unspoken Symptoms of Anxiety
Many of the clients I support in counselling share feelings of anxiety. Some were able to cope, but the coping mechanisms that had worked in the past no longer proved effective. For others, they feel like their anxiety has increased, and as a result, they are unable to engage in activities. It is frustrating and disheartening for folks who feel like their anxiety prevents them from living the life they want.
Anxiety, similar to other emotions, is not bad. No emotions are good or bad. I understand, however, many of my clients would like to feel less anxious. In counselling, I explain to clients that their anxiety is trying to protect them from something bad happening. They feel anxious for a reason, and whilst it may not always make sense, it is a sign that something doesn’t feel right.
For many clients, their anxiety is rooted in their childhood, and as a result, some of our work in therapy focuses on healing their inner child. For some, it is connected to their attachment style, needs, and fears. Folks who have an anxious attachment sometimes have abandonment issues, which surface in romantic relationships. I unpack these issues and fears in individual and couples counselling.
If you would like to learn more about how I can support you on your healing journey, please reach out. You can schedule a free 15-minute consultation to determine if we’re a good fit.
