How to Relieve Physical Symptoms of Anxiety?

How to Relieve Physical Symptoms of Anxiety?

Published On: November 12, 2023

If you experience anxiety, you know firsthand how it can lead to an array of physical symptoms. These symptoms include a high heart rate, dizziness, chest pain, dry mouth, and more when the body enters fight or flight mode.

While they may not last longer than an hour, they feel exhausting to experience. To help relieve physical symptoms of anxiety, continue reading to explore relaxation techniques you can implement to help decrease your physical symptoms.

Breathing Techniques

Your body has two nervous system modes: parasympathetic and sympathetic. Parasympathetic helps the body rest and digest, and the sympathetic role keeps you alert and ready to fight or flee during stressful situations.

Deep breathing switches your body back into the parasympathetic nervous system. To take quality deep breaths, you should breathe in slowly through your nose to a count of four, feeling your belly expand with air. Then, slowly exhale through your mouth to a count of six. Continue this breathing until you feel a sense of relaxation.

Other breathing techniques include the psychological sigh. This is where you take two inhales followed by a long exhale. Both of these breathing techniques help calm the body during a stress response.


When you’re dealing with anxiety symptoms, it can be frustrating when someone suggests deploying another skill or thing to do that may feel overwhelming.

However, meditation and mindfulness practices can help soothe the body and create a buffer between your physical anxiety symptoms.

Meditation helps release negative emotions, lowers your resting heart rate, helps you sleep better and feel more in control. One type of meditation that works for people with post-traumatic stress disorder is guided meditation.

In a guided meditation, a video or counsellor guides you through the meditation. During the meditation, they help you focus on a specific image you find relaxing, pulling your focus into the present moment with sensory information.

For example, if your image is the beach, you may use your senses to try and tap into the smells, textures, and sights you may experience in this environment. In return, your body enters into a relaxed and decompressed state rather than revving up the physical symptoms of anxiety.


Prevention is critical to managing anxiety. Certain factors are fundamental, like getting good quality sleep each night.

Other self-care choices that positively affect your anxiety symptoms include getting regular exercise and opting for unprocessed, whole foods eaten at regular intervals.


Last but certainly not least is to take the medication your physician or psychiatrist prescribed for your symptoms. When physical anxiety symptoms are non-stop, there’s no shame in taking your prescribed medication as needed.

When taken appropriately, your medication can relieve anxiety symptoms and help you live a full life with less intense symptoms.

Get Help Managing Your Anxiety

Many anxiety disorders can cause panic attacks, mental and physical symptoms. This is why it’s essential to reach out to a professional who knows how to treat your specific case.

Contact Bayridge Counselling Centres at (905) 319-1488 to start your journey to manage your anxiety today and get the assistance you deserve with a registered therapist.

Similar Articles


Choose an Appropriate Time When Convincing Someone To Go To Therapy

Published On: May 18, 2024

Therapy can be incredibly beneficial, not just to those with mental health issues but to…

Read More
Marriage Counselling in Canada

How to Handle an Emotionally Cheating Partner

Published On: April 19, 2024

Does your partner feel distant? Are they not connecting with you on an emotional level?…

Read More
Couples Counselling in Canada

I Am So Tired of Fighting

Published On: April 19, 2024

Harville Hendrix said, “We are born in a relationship, hurt in a relationship and healed…

Read More
Online Counselling in Canada

Steps to Deal With Difficult In-laws

Published On: March 28, 2024

Taking steps to deal with difficult in-laws can be a hard pill to swallow, especially…

Read More