"Anxiety is something that is part of me, but it's not who I am" - Emma Stone

You know that feeling when your heart starts racing, you can't get a proper breath of air, your tummy twists into knots, and your thoughts are going a million miles an hour? Yeah, that's anxiety doing its thing. And if you've ever felt like anxiety is more than just a mental experience - like it's physically taking over your body - you're not imagining it.

We believe it's important to bring awareness to the signs and symptoms of anxiety so others can start to recognise them for themselves or others, and offer some simple yet useful tools to help get through.

Signs & Symptoms

The Brain Freak-Out

When anxiety kicks in, it's like your brain hits the panic button. Your body will think something is wrong, even if you're just chilling on the couch. With the common symptoms of your heart pounding, finding it hard to breathe, and racing thoughts, your brain is convincing you there's a crisis, even if there isn't one.

The Heart That Won't Chill

One of the first things you may notice is your heart rate going through the roof. Kind of like your body is preparing you for a full sprint - even if you're not going anywhere. And often, if the anxiety stays around long enough, you can end up feeling drained, dizzy, or just off (I know I do!).

The Tummy Rollercoaster

Anxiety is basically the worst guest ever when it comes to your tummy. Sometimes you can eat, sometimes you feel nauseous, and sometimes your tummy just decides to backflips for no reason. It's like your gut and your anxiety are in constant communication, and your gut is definitely overreacting!

The Tension Takeover

Speaking from experience here, but when I get anxious, I don't even notice how tense I am until I consciously check-in. My shoulders? Up to my ears. My jaw? Clenched so tight that my teeth start to hurt. My muscles are on high alert and begging for a hot bath to try and relax them, and I don't even realise how exhausted I am until it's too late. 

The Breathing Battle

When you get anxious, your breathing can get shallow. Sometimes, you may catch yourself holding your breath without meaning to, and then you feel lightheaded or tingly. It's like your body forgets how to function normally, and you have to remind yourself to breathe properly.

The Sleep Thief

Anxiety and sleep? Not a great combination! Sometimes, it may take a while to fall asleep because your brain just won't. stop. racing. Or, when you do get to sleep, it can be disrupted and filled with unpleasant dreams. And in a vicious cycle, lack of sleep can often make the anxiety worse the next day. 

What Can Help

Breathing tricks

Try to take slow, deep breaths. A technique we often use is 3,4,5.

Breathe in for 3 seconds

Hold for 4 seconds

Exhale for 5 seconds. Repeat this process two more times or until you start to feel your body relax.

Moving around

Sometimes a small walk or just stretching can help shake off some of the tension you're holding. 

Remind yourself what's happening

Try saying something like, “This is anxiety, I am safe where I am”. You may be surprised how powerful this can be at times.

Taking breaks

Give yourself permission to rest instead of pushing through the exhaustion because sometimes, after being overcome with anxiety, all you need is a hot chocolate, your favourite movie, and a moment for your body to settle.

Talking about it

Even if you don't feel like it, or you're finding it physically hard to do, talking to a friend, someone you love or trust, or even writing things down can help ease the anxiety.