{"id":138346,"date":"2024-12-23T16:26:24","date_gmt":"2024-12-23T20:26:24","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=138346"},"modified":"2024-12-24T16:54:08","modified_gmt":"2024-12-24T20:54:08","slug":"different-types-of-anxiety-symptoms","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/","title":{"rendered":"3 Different Types of Anxiety Symptoms &#038; Tips for Overcoming Them"},"content":{"rendered":"\n<p>What happens in your body and mind when anxiety strikes? How can you transform those uncomfortable feelings into something more manageable?<\/p>\n\n\n\n<p>In <em>Think Faster, Talk Smarter<\/em>, Matt Abrahams explores three different types of anxiety symptoms and provides practical strategies to handle them. His approach breaks down anxiety into physical, emotional, and mental components, offering specific techniques to address each one.<\/p>\n\n\n\n<p>Keep reading to discover proven methods that can help you stay calm and focused when anxiety threatens to take over.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-types-of-anxiety-symptoms\">Types of Anxiety Symptoms<\/h2>\n\n\n\n<p>When you face a spontaneous situation that demands you perform, anxiety can cause you to spiral into panic and lose your train of thought. In these moments, it\u2019s important to manage the emotions that threaten to derail you. We\u2019ll discuss three different types of anxiety symptoms (physical, emotional, and mental) and share Abrahams\u2019s tips for overcoming this anxiety.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-physical-symptoms-of-anxiety\">Physical Symptoms of Anxiety<\/h3>\n\n\n\n<p>According to Abrahams, anxiety can cause your breathing to quicken and increase your body temperature, making you feel increasingly panicked.&nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-overcome-anxious-behaviors\">Overcome Anxious Behaviors<\/h4>\n\n\n\n<p>To alleviate these physical symptoms of anxiety, try two strategies Abrahams recommends:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Slow your breathing<\/strong>. Focus on making your exhalations twice as long as your inhalations. Abrahams explains that when you take long exhales, you reduce the carbon dioxide in your body, which has been shown to calm your nervous system.<\/li>\n\n\n\n<li><strong>Cool your body by holding something cold in your hands<\/strong>. Your hands help regulate your body temperature, so this will prevent excessive sweating and redness.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>What Happens When You Fear Your <a href=\"https:\/\/www.shortform.com\/blog\/fear-response\/\">Fear Response<\/a>?<\/strong><br><br>When you view the physical symptoms of your threat response (such as fast-paced breathing) as a threat, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3410434\/\" target=\"_blank\" rel=\"noreferrer noopener\">you can enter a spiral of panic<\/a>, otherwise known as a panic attack. This response is even more likely <a href=\"https:\/\/www.verywellmind.com\/the-fight-or-flight-theory-of-panic-disorder-2583916\" target=\"_blank\" rel=\"noreferrer noopener\">when the symptoms of your threat response come on unexpectedly<\/a> and without an obvious cause. When this happens, the physical effects of your threat response may cause you to think something bad is happening to your body and lead you to worry for your safety.\u00a0=<br><br>Although panic attacks aren\u2019t dangerous, they\u2019re uncomfortable and can prevent you from performing aspects of your daily routine or attending important events that you think might cause a panic attack. When panic attacks become recurring, it\u2019s called <em>panic disorder<\/em>. One treatment for panic disorder is cognitive behavioral therapy, which can help you adjust your threat response appropriately for nonthreatening triggers.<br><br>Slowing your breath can alleviate symptoms of anxiety, but it\u2019s important not to overdo it. In <a href=\"https:\/\/shortform.com\/app\/book\/the-oxygen-advantage\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Oxygen Advantage<\/em><\/a>, Patrick McKeown explains that <a href=\"https:\/\/shortform.com\/app\/book\/the-oxygen-advantage#how-breathing-too-much-hurts-you\" target=\"_blank\" rel=\"noreferrer noopener\">excessive exhalation can reduce the carbon dioxide in your body <em>too<\/em> much<\/a>. Your body needs carbon dioxide to transfer oxygen from your blood to your muscles and organs. Without sufficient carbon dioxide, and therefore sufficient oxygen, your muscles will become exhausted. McKeown recommends <a href=\"https:\/\/shortform.com\/app\/book\/the-oxygen-advantage#the-golden-rule-breathe-through-your-nose\" target=\"_blank\" rel=\"noreferrer noopener\">breathing through your nose<\/a> to avoid heavy breathing and better regulate the amount of carbon dioxide you exhale.<br><br>Cooling your body with cold water or ice is another intervention that relieves the physical symptoms of anxiety. Aside from helping regulate your body temperature, as Abrahams mentions, <a href=\"https:\/\/www.nebraskamed.com\/behavioral-health\/do-candy-warheads-stop-panic-attacks-5-panic-attack-hacks-that-work\" target=\"_blank\" rel=\"noreferrer noopener\">coldness can also distract you from the anxiety you\u2019re experiencing<\/a>, helping you calm down.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-emotional-symptoms-of-anxiety\">Emotional Symptoms of Anxiety<\/h3>\n\n\n\n<p>Facing anxiety without a strategy for handling it can exacerbate your fears and create a spiral of increasingly debilitating anxiety. When this happens, you can lose your confidence and your train of thought. Abrahams explains that while you can&#8217;t eradicate your anxiety, you <em>can<\/em> manage it.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-overcome-anxious-emotions\">Overcome Anxious Emotions<\/h4>\n\n\n\n<p>To prevent your anxiety from sending you into a negative spiral of fear, try these two tips Abrahams offers:<\/p>\n\n\n\n<p><strong>1) Practice <a href=\"https:\/\/www.shortform.com\/blog\/eckhart-tolle-meditation-mindfulness\/\">mindfulness<\/a><\/strong>. Recognize that anxiety is something you\u2019re <em>experiencing<\/em>, not something you <em>are<\/em>. By observing your anxiety with intentionality and objectivity, you\u2019ll separate yourself from your symptoms, which can help you stay calm. (Shortform note: Research shows that <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3004979\/\" target=\"_blank\" rel=\"noreferrer noopener\">mindfulness can also increase your brain\u2019s gray matter<\/a>, which is associated with improved memory, learning, and empathy.)\u00a0<\/p>\n\n\n\n<p><strong>2) Reframe anxiety as excitement<\/strong>. By doing so, you\u2019ll give yourself a <a href=\"https:\/\/www.shortform.com\/blog\/an-internal-locus-of-control\/\">sense of control<\/a> over the situation, which can help ease the overwhelming feeling of anxiety. When you\u2019re anxious, try repeating a mantra to yourself, such as \u201cThis is exciting.\u201d<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong><a href=\"https:\/\/www.shortform.com\/blog\/change-your-mindset\/\">Change Your Mindset<\/a> on Stress<\/strong><br><br>In <a href=\"https:\/\/shortform.com\/app\/book\/the-upside-of-stress\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Upside of Stress<\/em><\/a>, Kelly McGonigal explains that <a href=\"https:\/\/shortform.com\/app\/book\/the-upside-of-stress\/1-page-summary#focus-on-your-resources\" target=\"_blank\" rel=\"noreferrer noopener\">the most important determinant of your response to stress is your <em>mindset<\/em><\/a> about your ability to handle a situation. A mindset is a set of beliefs that influences your <a href=\"https:\/\/www.shortform.com\/blog\/perceiving-reality\/\">perception of reality<\/a>. If you don\u2019t believe you have the resources necessary to handle a situation, you\u2019ll induce a threat response. McGonigal provides two strategies that help you cultivate confidence in your ability to handle stress well.<br><br>Like Abrahams, McGonigal encourages <a href=\"https:\/\/shortform.com\/app\/book\/the-upside-of-stress\/1-page-summary#a-new-understanding-of-stress\" target=\"_blank\" rel=\"noreferrer noopener\">reframing stress to help you cope with and overcome difficult situations<\/a>. She references a study showing that <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3410434\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>reframing your stress response<\/strong><\/a><strong> as something helpful and empowering enables you to perform better <\/strong>than if you have <em>no<\/em> <a href=\"https:\/\/www.shortform.com\/blog\/stress-response-in-the-body\/\">stress response<\/a>. McGonigal explains that a <a href=\"https:\/\/www.shortform.com\/blog\/how-to-have-a-positive-mindset\/\">positive mindset<\/a> shift triggers a beneficial <a href=\"https:\/\/www.shortform.com\/blog\/types-of-stress-response\/\">type of stress response<\/a> called a <a href=\"https:\/\/shortform.com\/app\/book\/the-upside-of-stress#a-new-understanding-of-stress\" target=\"_blank\" rel=\"noreferrer noopener\"><em>challenge<\/em> <em>response<\/em><\/a>. This response activates when you feel called to perform but you don\u2019t perceive that your life is at risk. So, instead of feeling afraid, you feel confident.\u00a0<br><br>To adapt Abrahams\u2019s mantra strategy during such situations, you could repeat a mantra that reframes stress to invoke a challenge response. For example, when you\u2019re stressed, say to yourself \u201cThis is empowering.\u201d<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-mental-symptoms-of-anxiety\">Mental Symptoms of Anxiety<\/h3>\n\n\n\n<p>Abrahams says that anxiety can steer your <em>thoughts<\/em> in a negative direction, escalating your anxiety. For example, imagine you become nervous when asked about yourself at a dinner with your partner\u2019s family. As you struggle to gather your thoughts, you might become self-conscious about how long you\u2019re taking, and you may begin to tell yourself that everyone at the table thinks you\u2019re awkward or weird.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-overcome-anxious-thoughts\">Overcome Anxious Thoughts<\/h4>\n\n\n\n<p>To keep anxious thoughts at bay in your day-to-day life, consider following these two tips from Abrahams.<\/p>\n\n\n\n<p><strong>1) Repeat a positive, self-affirming mantra<\/strong>. This can combat the <a href=\"https:\/\/www.shortform.com\/blog\/stop-negative-self-talk\/\">negative self-talk<\/a> that takes over in moments of doubt. For example, you might repeat to yourself the reason behind whatever you\u2019re doing.<\/p>\n\n\n\n<p>(Shortform note: Kelly McGonigal suggests <a href=\"https:\/\/shortform.com\/app\/book\/the-upside-of-stress#remember-your-values\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>keeping your highest values present in your thoughts<\/strong><\/a> to drown out your fearful thoughts and help put your stress into perspective. To do this, consider her suggestion to place a reminder of your values on a bracelet or key chain, or try writing about those values. For example, if your highest value is your family, consider making a bracelet that lists your family members\u2019 names or putting a picture of them on your phone\u2019s lock screen.)<\/p>\n\n\n\n<p><strong>2) Normalize anxiety<\/strong>. Realizing how normal anxiety is can prevent it from overwhelming you. Remind yourself that most people would also feel anxious in the situation you\u2019re in.\u00a0\u00a0(Shortform note: Another way to help normalize stress is to <a href=\"https:\/\/shortform.com\/app\/book\/the-upside-of-stress#connect-with-others\" target=\"_blank\" rel=\"noreferrer noopener\">increase your awareness of <em>other people\u2019s<\/em> struggles<\/a>. McGonigal suggests practicing this by regularly recognizing that the people you\u2019re interacting with have their own private fears and concerns. Next, realize there are many people in the world who feel just like you do. Embrace this invisible community.)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What happens in your body and mind when anxiety strikes? How can you transform those uncomfortable feelings into something more manageable? In Think Faster, Talk Smarter, Matt Abrahams explores three different types of anxiety symptoms and provides practical strategies to handle them. His approach breaks down anxiety into physical, emotional, and mental components, offering specific techniques to address each one. Keep reading to discover proven methods that can help you stay calm and focused when anxiety threatens to take over.<\/p>\n","protected":false},"author":9,"featured_media":138356,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[34,9],"tags":[1702],"class_list":["post-138346","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-communication","category-psychology","tag-think-faster-talk-smarter","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>3 Different Types of Anxiety Symptoms &amp; Tips for Overcoming Them - Shortform Books<\/title>\n<meta name=\"description\" content=\"Matt Abrahams explores different types of anxiety symptoms and shares strategies to handle them. Learn the various ways anxiety affects you.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 Different Types of Anxiety Symptoms &amp; Tips for Overcoming Them\" \/>\n<meta property=\"og:description\" content=\"Matt Abrahams explores different types of anxiety symptoms and shares strategies to handle them. Learn the various ways anxiety affects you.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/\" \/>\n<meta property=\"og:site_name\" content=\"Shortform Books\" \/>\n<meta property=\"article:published_time\" content=\"2024-12-23T20:26:24+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-24T20:54:08+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/s3.amazonaws.com\/wordpress.shortform.com\/blog\/wp-content\/uploads\/2024\/12\/woman-with-anxiety-worry-fear.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1344\" \/>\n\t<meta property=\"og:image:height\" content=\"768\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Elizabeth Whitworth\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Elizabeth Whitworth\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/\"},\"author\":{\"name\":\"Elizabeth Whitworth\",\"@id\":\"https:\/\/www.shortform.com\/blog\/#\/schema\/person\/d2928cf6c11a69ced1491d6a5b74fb13\"},\"headline\":\"3 Different Types of Anxiety Symptoms &#038; Tips for Overcoming Them\",\"datePublished\":\"2024-12-23T20:26:24+00:00\",\"dateModified\":\"2024-12-24T20:54:08+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/\"},\"wordCount\":1207,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2024\/12\/woman-with-anxiety-worry-fear.webp\",\"keywords\":[\"Think Faster Talk Smarter\"],\"articleSection\":[\"Communication\",\"Psychology\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/\",\"url\":\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/\",\"name\":\"3 Different Types of Anxiety Symptoms & Tips for Overcoming Them - Shortform Books\",\"isPartOf\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.shortform.com\/blog\/different-types-of-anxiety-symptoms\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.shortform.com\/blog\/wp-content\/uploads\/2024\/12\/woman-with-anxiety-worry-fear.webp\",\"datePublished\":\"2024-12-23T20:26:24+00:00\",\"dateModified\":\"2024-12-24T20:54:08+00:00\",\"description\":\"Matt Abrahams explores different types of anxiety symptoms and shares strategies to handle them. 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