How are you feeling?
Are you queasy and nauseous? Managing another headache or dizzy spell? Missing another day of work because of aches and pains that flare up when presentations or group project deadlines loom ahead.
Are performance anxiety and the fear of being judged harshly keeping you from being productive?
It may be that you’re experiencing more than just another virus circulating around the office. Perhaps how you feel physically is a result of the anxious thoughts you can’t quiet or the constant state of alert you can’t seem to relieve when you’re asked to perform for others.
Anxiety, run amok, often isn’t just a state of mind. It can manifest in the body as well.
And it rarely feels good.
The tension and reactivity of fear, nervousness, and worry can “infect” and suppress your immune system, making your body more susceptible to pain, illness, and chronic disease. Frequently, the headaches, chest pain, digestive trouble, and blood pressure issues people experience can be traced back to unrecognized or untreated anxiety problems.
It just may be that you “worried sick” when you anticipate performing or unexpectedly find yourself in such a situation.
So, the question isn’t really “how are you feeling” physically but “how are you coping” mentally and emotionally when you must perform.
In its own way, your body is trying to tell you. Do the following symptoms seem familiar?
Physical Signs that Anxiety is Making You Sick
Ongoing anxiety can affect your body negatively in one or more of the following ways:
- Profuse sweating
- Bodily weakness
- Exhaustion or fatigue
- Muscle tension
- Sleep disruption
- Racing pulse
- Elevated blood pressure
- Dizziness
- Headache
- Nausea, stomach trouble
- Shakiness or trembling
- Jumpiness or an “on edge” feeling
- Panic or a strong need to escape
The mind-body connection is undeniable. And the two parts of you are constantly responding to each other, contributing to your sense of well-being. When one part becomes overwrought, overworked, or overwhelmed there are consequences for the other.
With that in mind, it may be easier to see how performance anxiety might create real and complicated health issues if it remains unaddressed. Your anxious thinking can lead to upset and self-criticism that can lead to self-doubt, unproductive rumination, and sleeplessness. The ensuing upset and fatigue can lead to exhaustion that disrupts self-care, increases the likelihood of immune system suppression.
The final result? You feel terrible. Worse, a cycle of illness and more anxiety can go on for a long time.
Make Healthy Internal Connections Regarding Your Performance Anxiety
How can you determine whether your physical symptoms are, indeed, linked to performance anxiety? It may help to ask and reflect on some of the following questions:
- When did my symptoms begin?
- How long have my symptoms persisted?
- In what ways have my symptoms changed or accumulated over time?
- How are my symptoms affecting daily function, my relationships, and future opportunities?
- Which performance event in the past, present, or future causes high levels of stress or anxiety?
- Am I able to list healthy ways I cope with performance anxiety, if at all?
- Do I do use unhealthy means to cope with the stress and anxiety I feel before or after performing for others?
As you notice and contemplate the effects of his type of anxiety on your health, consider recording them and sharing them with your doctor and a counselor. Having a clearer picture of your general health, mental and physical, can prevent long-term damage to either. You can then take measures like those below to deal with performance anxiety and prevent health issues before they get in your way.
Ways to Prevent Anxiety from Making You Sick
In addition to seeking the help of your experienced anxiety therapist, there are key things you can do to soothe, ground, and prepare yourself for a better counseling experience:
Get Some Sleep
Promote optimal sleep with a helpful sleep routine that limits electronic distraction in a cool, dark, soothing environment. Try to go to bed at a reasonable time nightly for at least 6 to 8 hours as the goal.
Fuel Your Body Well
The right food is vital for a healthy mind and body. Eat whole, vitamin-packed foods and stay hydrated to foster clear thinking and maintain elevated moods. Be sure to limit caffeine, sugar, and processed foods too.
Move your body
Do what feels good: go for walks, workout at a gym, or ride a bike. Whatever you choose, do it routinely to increase natural stress-relieving brain chemicals.
Incorporate Regular Breaks
Interrupt anxious thinking, with frequent breaks to distract you briefly and refocus your mind.
Connect and Communicate
Paying more attention to others one-on-one can help reduce the amount of time spent worrying, fretting, and ruminating about being judged. You may find that healthy connections reduce inner turmoil and provide a forum for sharing and feeling supported
Practice Mindfulness Techniques
Use breathing and meditation exercises to slow down and infuse calm during performance situations. Remaining present, not thinking ahead or regretting the past will help your body feel and react only to what is happening now.
Deal with Unhealthy Habits
If alcohol, caffeine, nicotine, disordered eating, or addictions of any sort have become coping methods, take measures to reduce or eliminate reliance on them. Using these methods, eventually, makes matters worse and introduces a host of other health problems. Seek professional help if necessary.
Finally, Face Performance Anxiety with Healthy Support
Performance anxiety often happens to all of you: mind, body, and emotions. It can feel particularly frightful to face public appraisal and uncertainty on your own. To put performance anxiety in its proper place requires time and proper support. Try not to make anxiety worse by beating yourself up, this form of anxiety is a common and treatable condition.
To become healthier and make positive changes, allow yourself the gift of anxiety counseling. Professional guidance can help you challenge anxious thoughts and manage negative emotions. Let me help you develop personal tools to recognize and relieve anxiety capably. Please contact me soon for a consultation.