Managing the Physical Symptoms of Panic and Anxiety

Table of ContentsView AllTable of ContentsChange Your MindTake Care of Your BodyBring Your Awareness ElsewhereSeek Treatment

Table of ContentsView All

View All

Table of Contents

Change Your Mind

Take Care of Your Body

Bring Your Awareness Elsewhere

Seek Treatment

Allanxietydisorders, including panic disorder, involve some degree of anxiety and nervousness. Anxiety is an inner state that includes feelings of dread, worry, fear, stress, and apprehension. For people with panic disorder, the impact of anxiety is typically experienced on mental, emotional, and even physical levels.

For many people, the physical symptoms of panic attacks are frightening and can be the most difficult to manage.

Anxiety can become such a regular part of your life that you may not even notice how it is physically affecting you. For example, anxiety tends to increase bodily tension, leading to tightness in specific areas, such as the back, neck, and shoulders.

On the other hand, you may be well aware of how panic and anxiety are putting strains on your body, but are struggling to cope with the physical symptoms of panic disorder. Luckily, there are some steps you can take to manage your difficult somatic symptoms. Listed below are ways you can manage thephysical symptoms of panic and anxiety:

During a panic attack, a person may feel afraid of the consequences of the physical symptoms, fearing that it will lead to a medical emergency. Such fears only heighten this sense of anxiety, possibly causing more intense panic and anxiety.

One way to more effectively deal with your physical symptoms is to work on the way you are responding to them. Some things you can do include:

How to Use AffirmationsIf physical symptoms typically bring on upsetting thoughts, such as“I’m going to lose control,”or“Everyone can see how nervous I am,”use affirmations like“I am okay,” “I have a grip on my anxiety,”or“These physical sensations will soon pass,”to counteract your negative thoughts.

How to Use Affirmations

If physical symptoms typically bring on upsetting thoughts, such as“I’m going to lose control,”or“Everyone can see how nervous I am,”use affirmations like“I am okay,” “I have a grip on my anxiety,”or“These physical sensations will soon pass,”to counteract your negative thoughts.

Take Care of Yourself Physically

Studies have shown thatnutrition and exercisecan impact your experience with panic disorder symptoms. To better manage the physical symptoms of panic and anxiety, consider making some healthy lifestyle changes.

When physical symptoms become overwhelming, it can help to adjust your focus to more pleasant activities. When anxious physical sensations are on the rise, try to redirect your attention to something else. Think about what activities you enjoy and could quickly change your focus.

For instance, you may decide to:

Regardless of what activities you choose, the point is to channel your excess energy into something that you find fun and soothing.

If you are experiencing the physical symptoms of panic disorder, panic attacks, and anxiety, it is important to seek help. A physician or qualified mental health specialist will be able to assist you in coping with your physical symptoms.

Treatmentwill involve getting the right diagnosis, participating in a treatment plan, and following-up with your doctor’s recommendations. By getting the help you need, you can anticipate learning how to effectively manage the physical symptoms of panic and anxiety.

If you or a loved one are struggling with panic or anxiety, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

For more mental health resources, see ourNational Helpline Database.

Find Relief With These Online Anxiety Support Groups

4 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Health Service.Panic disorder. Last reviewed July 2020.University of Michigan, University Health Science, “Anxiety Disorders and Panic Attacks"Department of Health & Human Services, State Government of Victoria, Australia, Conditions: “Anxiety disorders"Stonerock GL, Hoffman BM, Smith PJ, Blumenthal JA. Exercise as Treatment for Anxiety: Systematic Review and Analysis. Ann Behav Med. 2015;49(4):542-56. PMID:25697132

4 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Health Service.Panic disorder. Last reviewed July 2020.University of Michigan, University Health Science, “Anxiety Disorders and Panic Attacks"Department of Health & Human Services, State Government of Victoria, Australia, Conditions: “Anxiety disorders"Stonerock GL, Hoffman BM, Smith PJ, Blumenthal JA. Exercise as Treatment for Anxiety: Systematic Review and Analysis. Ann Behav Med. 2015;49(4):542-56. PMID:25697132

National Health Service.Panic disorder. Last reviewed July 2020.University of Michigan, University Health Science, “Anxiety Disorders and Panic Attacks"Department of Health & Human Services, State Government of Victoria, Australia, Conditions: “Anxiety disorders"Stonerock GL, Hoffman BM, Smith PJ, Blumenthal JA. Exercise as Treatment for Anxiety: Systematic Review and Analysis. Ann Behav Med. 2015;49(4):542-56. PMID:25697132

National Health Service.Panic disorder. Last reviewed July 2020.

University of Michigan, University Health Science, “Anxiety Disorders and Panic Attacks”

Department of Health & Human Services, State Government of Victoria, Australia, Conditions: “Anxiety disorders”

Stonerock GL, Hoffman BM, Smith PJ, Blumenthal JA. Exercise as Treatment for Anxiety: Systematic Review and Analysis. Ann Behav Med. 2015;49(4):542-56. PMID:25697132

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How to Use Affirmations#

Take Care of Yourself Physically#

How to Use Affirmations

Take Care of Yourself Physically