Hidden Challenges: The Overlooked Symptoms of Anxiety

Hi Everyone!!

For today’s post, when we talk about anxiety, common symptoms such as excessive worrying, restlessness, and rapid heartbeat often come to mind. However, anxiety can manifest in many ways that are less frequently discussed. These symptoms can be just as distressing and deserve attention and understanding. In this post, we will explore some of these rarely talked about symptoms, including derealization and depersonalization, to shed light on the diverse ways anxiety can impact our lives. Living with anxiety can be a complex experience. While many of us are familiar with the more commonly recognized symptoms, there are numerous other ways anxiety can manifest that often go unnoticed or unacknowledged. These lesser-known symptoms can be equally exhausting, adding layers of confusion and distress to an already challenging condition. In this post, I want to highlight some of these symptoms, including my own experiences with derealization and depersonalization, to foster a greater understanding of the diverse ways anxiety can affect us.

Derealization & Depersonalization

Derealization and depersonalization are two symptoms of anxiety that are often overlooked yet profoundly impact those who experience them. Derealization is characterized by a feeling that the external world is unreal or dreamlike. It can make familiar surroundings seem strange, distorted, or fake. This detachment from reality can be unsettling and disorienting, leaving individuals feeling as if they are living in a fog or a movie. Depersonalization, on the other hand, involves a sense of being disconnected from oneself. People with depersonalization may feel as though they are observing themselves from outside their body, or that their thoughts and actions are not their own. This can lead to a sense of confusion, making it difficult to engage with everyday life.

Both derealization and depersonalization are often triggered by intense anxiety or stress. They can occur during panic attacks or in periods of heightened anxiety, serving as a coping mechanism for the brain to manage overwhelming emotions. However, instead of providing relief, these symptoms can heighten feelings of fear and isolation.

For me, derealization and depersonalization have been some of the most challenging aspects of my anxiety journey. There were times when I felt completely detached from my surroundings and my sense of self, making it difficult to connect with others or even recognize my own emotions. Derealization tends to control my life more than depersonalization; it controls my life in a way that makes me impaired, terrified, and carrying around this fear, thinking that the next thing my anxiety will do is end me. I have always had waves of it up until this year, but for the last 4 months, not a day went by when I wasn’t fighting with it. It puts me in a position where the people around me seem unreal. I look at my friends and family, wondering how I got here and who these people really are. Days and nights would be filled with tears, wondering when this feeling was going to go away or if I was stuck with it for the rest of my life. The scary truth about this symptom is that the more you try to fight it, the worse it gets. Therefore, you have to sit there and just let it do its thing. I know.. This sounds horrible, and the only thing you want to do is fight it because that is just our internal instinct, but I can guarantee that it will not work.

There are two methods that I have found to be helpful when it comes to making it less prominent. First, remind yourself that the feeling that you are feeling is scary; it is not dangerous. Even though it does feel like you are going insane and you aren’t sure what is going on, I can assure you that it is nothing dangerous but rather just scary and uncomfortable. Next to comforting your anxiety, the second thing that has worked for me is to test how bad it can get. For example, when I feel myself disassociating, I will stop and say to myself in full confidence, “Show me how bad it can really get,” and with that confidence and saying, in a way, it is confronting your anxiety and you’re allowing it to get worse, but it never does. I see it as putting my anxiety on stage, with the spotlight on her and telling her to do what she has been doing but 10 times worse, but it ends with her getting stage fright and staying quiet. These are two methods that I have found to be helpful amidst moments in my life where my anxiety is trying to take over, but learning to manage these symptoms has also required other methods such as a combination of grounding techniques, mindfulness practices, and seeking support. By acknowledging and understanding these experiences, I’ve been able to gradually reclaim a sense of reality and self, even in the midst of anxiety.

Gastrointestinal Issues

Anxiety doesn't just affect the mind; it can also have a significant impact on the body, particularly the gastrointestinal (GI) system. Gastrointestinal issues, such as nausea, stomach cramps, diarrhea, and irritable bowel syndrome (IBS), are common physical aspects of anxiety that are rarely talked about. These symptoms can range from mild discomfort to excruciating pain, often making daily activities challenging. The connection between anxiety and gastrointestinal issues is complex and involves the gut-brain axis, which is a communication network between the central nervous system and the digestive system. When anxiety strikes, the body’s fight-or-flight response is activated, releasing stress hormones like cortisol. These hormones can disrupt normal digestive processes, leading to symptoms like stomach aches, increased acid production, and gut sensitivity. In my experience, gastrointestinal issues have been a persistent companion to my anxiety. There were days when the thought of leaving the house would trigger nausea and stomach cramps, creating a vicious cycle where anxiety would feed into GI distress and vice versa. It wasn’t just the physical discomfort that was challenging; it was the unpredictability of when these symptoms would strike, adding another layer of stress to already anxious moments.

Managing these symptoms has required multiple approaches. Dietary changes, such as avoiding caffeine and spicy foods, have helped reduce triggers. Additionally, incorporating relaxation techniques like deep breathing exercises and progressive muscle relaxation has been beneficial in calming both my mind and my gut. Understanding that gastrointestinal issues are a legitimate and common symptom of anxiety has been crucial in my journey. It has allowed me to approach these challenges with greater compassion and patience, recognizing that addressing my anxiety holistically includes caring for my digestive health as well.

Chronic Fatigue

Chronic fatigue is another symptom of anxiety that often goes unnoticed or is misunderstood. Unlike the usual tiredness that comes from physical action or lack of sleep, chronic fatigue associated with anxiety can be pervasive and exhausting. It is characterized by a persistent sense of exhaustion that doesn’t go away with rest and can significantly impact one’s ability to function day-to-day. Anxiety can drain both mental and physical energy. The constant state of heightened alertness, worry, and stress requires a tremendous amount of energy from the body. This constant state of tension can lead to poor sleep quality, as anxiety often interferes with the ability to fall asleep or stay asleep. Even when I managed to sleep, the quality was often poor, leaving me feeling as tired upon waking as I had been before going to bed.

For me, chronic fatigue manifested as a heavy tiredness that made even the simplest tasks feel impossible. Getting out of bed in the morning felt like a big effort, and staying focused or motivated throughout the day was an ongoing struggle. Before, I would go to school just for an hour to attend a seminar, and when I came home, I was drained, defeated, and exhausted. Usually, coming home from school would be followed by a nap that was anywhere from 3-6 hours long because my heightened anxiety while at school, amongst my classmates, and away from my safe place would drain me. It wasn’t just physical tiredness but also deep mental fatigue, where even thinking clearly required more energy than I had available.

Addressing chronic fatigue usually requires different approaches. Prioritizing good sleep hygiene was essential; this included establishing a regular sleep schedule, creating a restful sleeping environment, and avoiding screens before bedtime. Mindfulness and relaxation techniques, such as meditation and grounding, helped reduce overall stress. Also, learning to pace myself and set realistic goals was crucial. I had to accept that it was okay to take breaks and that pushing through the fatigue often made things worse. Balancing activity with rest and listening to my body’s needs allowed me to manage my energy more effectively. Recognizing chronic fatigue as a symptom of anxiety has been a critical step in my healing journey. By acknowledging its impact and taking proactive steps to manage it, I’ve been able to reduce its grip on my life and find a more sustainable way to cope with anxiety.

Sensory Overload

Sensory overload is a symptom that is rarely discussed but can be profoundly impactful. It occurs when the brain becomes overwhelmed by the amount of sensory input from the environment, such as sights, sounds, smells, and tactile sensations. For someone with anxiety, this overload can feel incredibly distressing and can lead to heightened states of panic or extreme discomfort. In my experience, sensory overload manifests as an intense feeling of being bombarded by my environment. Everyday environments like crowded places, bright lights, or loud noises can become overwhelming. I would often find myself feeling on edge in situations that others might consider normal. For example, the bright fluorescent lights of a supermarket could trigger a wave of anxiety, making it difficult to focus or even think clearly. Typically, when my day is filled with heightened anxiety, I will wear my sunglasses any chance I get. Even if the lights aren’t bright or it is cloudy out, my eyes start to hurt, and everything feels very overstimulating. This heightened sensitivity to sensory input often leads to a consistent cycle. The more overwhelmed I felt, the more anxious I became, which in turn made my senses even more active. It was as though my brain was on high alert, trying to process every single detail of my surroundings at once, leaving me feeling exhausted.

To cope with sensory overload, I had to develop strategies to manage my environment and reactions. One of the most effective approaches was learning to recognize and acknowledge the signs of overload early. By paying attention to my body’s signals—such as increased heart rate, sweating, or a sense of irritability—I could take steps to soothe the impact. Creating a calming environment became essential. This involved finding quiet spaces where I could retreat when things became overwhelming, using noise-cancelling headphones to block out background noise, or wearing sunglasses indoors to reduce the impact of harsh lighting. Mindfulness techniques also played a crucial role in helping me stay grounded. Practices like deep breathing, progressive muscle relaxation, and grounding exercises helped me to refocus my mind and reduce the sense of being overwhelmed. Another key aspect was setting boundaries and communicating my needs to others. It was important for me to explain to friends and family how certain environments or situations affected me. This helped them understand why I might need to leave a party early or avoid certain places altogether. Recognizing that sensory overload is a manageable symptom of anxiety has been empowering, allowing me to take proactive steps to protect my well-being.

Sleep Disturbances

Sleep disturbances are common, but often overlooked. For many people, anxiety doesn't simply vanish when they go to bed. Instead, it can manifest as insomnia, frequent awakenings, or restless sleep, all of which can significantly impact overall health and well-being. In my personal journey, sleep disturbances have been a persistent challenge. There have been countless nights where, despite feeling physically exhausted, my mind refused to shut down. I would lie awake for hours, my thoughts racing from one worry to the next. This constant mental activity made it incredibly difficult to relax and fall asleep. Even on the nights when I did manage to fall asleep, I often found myself waking up multiple times throughout the night. These awakenings were usually accompanied by a sense of dread or a pounding heart, as if my body was on high alert. Sometimes, I would wake up from vivid nightmares that left me feeling shaken and more anxious than before. The impact of these sleep disturbances was far-reaching. Lack of restful sleep not only worsened my anxiety but also affected my mood, concentration, and overall functioning during the day. I found myself feeling irritable, fatigued, and unable to focus on tasks, which further fueled my anxiety. It was a never ending cycle—anxiety disrupted my sleep, and poor sleep intensified my anxiety.

To address these sleep disturbances, I had to develop a consistent bedtime routine that signalled to my body that it was time to wind down. This routine included activities that promote relaxation, such as reading a book or taking a warm bath. I also made a conscious effort to limit exposure to screens and blue light in the evening. Mindfulness and relaxation techniques became staples of my nightly routine. Practices such as deep breathing exercises and progressive muscle relaxation helped calm my mind and prepare my body for sleep. On particularly anxious nights, journaling about my worries and thoughts provided an outlet for my anxiety, making it easier to let go and drift off to sleep. While these strategies have not completely destroyed my sleep disturbances, they have significantly improved the quality and consistency of my sleep.

Understanding and addressing the less commonly discussed symptoms of anxiety is crucial in managing its overall impact on our lives. Symptoms such as derealization and depersonalization, gastrointestinal issues, chronic fatigue, sensory overload, and sleep disturbances can profoundly affect our daily functioning and well-being. By bringing these symptoms to light, we can better recognize and validate our experiences, making it easier to seek appropriate support and treatment.

In my own journey, acknowledging these symptoms has been a significant step towards anxiety management. It has helped me to develop strategies and routines that cater to my needs, fostering a greater sense of control and resilience. Sharing these experiences not only provides a sense of support but also encourages others to explore their symptoms more deeply and to seek the help they deserve.

If you resonate with any of these symptoms, remember that you are not alone, and there are ways to manage their effects. It’s essential to listen to your body and mind, practice self-compassion, and reach out for support when needed. By understanding the full spectrum of anxiety's meanings, we can all move towards a healthier, more balanced life.

Remember that recognizing and addressing your symptoms is the first step towards healing.

You are not alone on this journey, and every small step you take matters.

With love & kindness,

Kristina