I am definitely one of those people that anxiety likes to manifest physically in. I get sweaty palms, shaky hands, and I feel nauseous. But it can also manifest later. A lot of the time I will experience sore joints and muscles after a day of really bad anxiety. I can also experience migraines (which are the worst), sleep issues, and changes in my eating habits.
There are a lot of remedies to help with anxiety out there, and I’ll be honest with you, I know they can (and I can) get a little repetitive. But these remedies are specifically for physical anxiety symptoms.
So, when I get migraines, they are almost always because of stress or anxiety. Of course taking some ibuprofen will help take some of the edge off, but for me, what really works is lying in bed, in the dark, with a cold cloth over my eyes. I don’t know if it’s the dark, the cool cloth, or the fact that I’m lying down. Hell, it’s probably a combination of both along with the fact that you are trying to relax, but It works! A lot of people get light sensitivity when they have migraines so being in the dark helps a lot.
Sore bones, joints, or muscles
I think what causes this is the involuntary tensing of the muscles when you’re anxious. I know in my job, after a day full of anxiety, even if I don’t get assaulted or do anything strenuous, my body aches. A lot. Taking a bath with a nice bath bomb or with some Epsom salts helps a lot with this, and then jump into bed and relax. Again, ibuprofen will help with this too, but if you want to go without meds, a nice bath works great. You can also use a heating pad if it’s just in one location.
You may think this is just something that happens during a panic attack. No No. Not for me at least. If I deal with a stressful situation that leaves my anxiety high, my hands can be sweaty for hours. I have eczema on my hands, so if they remain sweaty for too long they start to bubble (glamorous, I know).
I often have to wash my hands repeatedly, but having hand sanitizer helps because 1) its quick and 2) it dries out your hands.
Nausea can be helped with eating crackers or sipping gingerale, but if you have a fear of vomiting, like I do, then you may experience worse anxiety when nausea rears its ugly head. The best thing I can recommend when this happens is to breathe. Deep breaths and small sips of water can help with both your heart racing and that dry mouth situation that happens. If you vom, you vom. Although I completely feel you if you are afraid to, because I will lay on the bathroom floor doing breathing exercises for hours in hopes to keep my lunch inside my body.
Binging/Restricting/forgetting to eat
I binge when I’m anxious. It’s something I hate. If I’m having a stressful day my first instinct is to eat everything in my kitchen. My best way to combat this is to snack on something healthy. It doesn’t have to be raw spinach and carrots, but maybe some avocado toast or some fruit. Something I genuinely enjoy and won’t feel like I’m being deprived of something. I do this before the urge to binge comes. I know that binging isn’t purely physical, meaning just because your belly is full, doesn’t exactly mean you stop eating. But for me, it helps a bit. A lot of the time I try to have a glass of water, leave the kitchen, or go outside completely, but I’ll still want to eat. It’s disordered eating and having a glass of water isn’t going to cut it, so snacking on something healthy often helps. I also tend to restrict sometimes when I’m anxious and having a healthy snack can help me with this too. If I know it’s healthy and it’s not going to hurt me, make me feel too full, and that it is going to nourish me, I’ll feel a little better. When it comes to forgetting to eat; it’s kind of hard to take any action if you don’t realize you’re not eating. Just eat when you remember to, and don’t eat too much at once.
I hope this helped you with your physical manifestations of anxiety, and as always
take care of yourself,