Anxiety Momster

Tag: health

  • Anxiety Isn’t Just in Your Head: Understanding the Physical Symptoms

    Anxiety Isn’t Just in Your Head: Understanding the Physical Symptoms

    Exploring How Anxiety Manifests in the Body

    When people hear “anxiety,” they often think of racing thoughts, worry, or fear. But for many of us, anxiety doesn’t just live in the mind — it takes over the body.

    If you’ve ever felt your heart pound, your stomach twist, or your limbs go numb during a moment of panic, you know exactly what I mean.

    Let’s break down how anxiety shows up physically — and why it’s not “all in your head.”

    🧠 The Mind-Body Connection: Why Anxiety Feels Physical

    Anxiety activates the body’s “fight or flight” response, releasing stress hormones like adrenaline and cortisol. This response prepares you to face danger — but when triggered repeatedly or unnecessarily, it can cause a wide range of physical symptoms.

    ⚠️ Common Physical Symptoms of Anxiety

    According to Healthline and the Mayo Clinic, anxiety can cause:

    • Rapid heartbeat or palpitations
    • Shortness of breath or hyperventilation
    • Chest pain or tightness
    • Dizziness or lightheadedness
    • Muscle tension or aches
    • Sweating or hot flashes
    • Nausea or digestive issues
    • Fatigue or insomnia
    • Tingling or numbness in extremities

    These symptoms are real and can be distressing, often leading individuals to seek medical attention.

    🩺 When to Seek Medical Attention

    While anxiety can cause physical symptoms, it’s important to rule out other medical conditions. Consult a healthcare provider if you experience:

    • Persistent chest pain
    • Severe shortness of breath
    • Fainting spells
    • Unexplained weight loss

    A medical professional can help determine whether these symptoms are related to anxiety or another health issue.

    🧘‍♀️ Managing Physical Symptoms of Anxiety

    Strategies to alleviate physical symptoms include:

    • Deep breathing exercises: Helps regulate heart rate and breathing.
    • Regular physical activity: Reduces stress hormones and muscle tension.
    • Mindfulness and meditation: Calms the nervous system.
    • Adequate sleep: Restores body functions and reduces fatigue.
    • Balanced diet: Supports overall health and energy levels.

    In some cases, therapy or medication may be necessary. Always consult a healthcare provider for personalized advice.

    💬 Final Thoughts

    Anxiety is a complex condition that affects both the mind and body. Recognizing the physical symptoms is a crucial step toward managing them effectively.

    Remember, you’re not alone, and help is available.

    💜 Free Resource: Peace Over Panic Journal + Tracker

    To support your journey, download the Peace Over Panic Journal + Tracker. This free resource includes:

    • Daily check-ins
    • Mood logs
    • Coping strategies

    👉 Download it here

  • Breaking the Stigma: How I Talk to My Kids About Anxiety and Mental Health

    Breaking the Stigma: How I Talk to My Kids About Anxiety and Mental Health

    Anxiety isn’t a quiet thing in our home.
    It’s not hidden behind closed doors or swept under the rug.
    We talk about mental health openly — because in this family, it’s not taboo. It’s real. It’s personal.

    As a mom who lives with severe anxiety and panic attacks, I made a promise to myself: my children would never feel ashamed or confused about what they’re feeling inside. So we talk. Even when it’s hard. Especially when it’s hard.

    Supporting a Child Through Panic Attacks

    My 13-year-old experiences panic attacks that stop her in her tracks — chest tightness, racing thoughts, tears, and fear that something is terribly wrong. I’ve seen her clutch her chest and cry, “I can’t breathe.”

    I’ve been there too.

    In those moments, I don’t try to fix her. I sit with her.
    We breathe together:

    • Inhale for 4 seconds
    • Hold for 4 seconds
    • Exhale for 6 seconds

    Over and over, until the panic eases.

    This is how we manage anxiety as a family. This is what it looks like — connection, calm, and compassion.

    Teaching Kids How to Cope with Anxiety

    We’re not just helping our teen — even our youngest is learning.

    My 4-year-old doesn’t fully understand the word “anxiety,” but she knows how to breathe in and out when someone’s upset. She’s seen it in action. Now, she’ll walk up and say, “Breathe with me,” to her older siblings when they’re frustrated.

    She’s learning early what most of us didn’t learn until adulthood —
    your emotions matter, and you’re not alone.

    Why Talking About Mental Health Matters in Parenting

    Breaking the mental health stigma starts at home. In our house, we use words like:

    • Triggered
    • Overwhelmed
    • Calm down space
    • Grounding
    • Anxiety attack

    We don’t say “stop crying.” We don’t say “you’re being dramatic.”
    We validate, support, and walk through it together.

    How to Start Mental Health Conversations With Your Kids

    If you’re not sure where to begin, here’s what’s helped us:

    • Be honest — Let them know it’s okay to feel anxious or scared.
    • Share your own experience (in age-appropriate ways).
    • Practice breathing exercises as a family — even when no one is anxious.
    • Create a calm corner or safe space where kids can retreat and reset.
    • Use children’s books or videos to explain what anxiety feels like.
    • Normalize mental health days the same way we do sick days.

    We Get Through Anxiety Together — One Breath at a Time

    I won’t pretend it’s easy. Some days I feel like I’m barely hanging on. But even in the mess, I know this matters. Talking about anxiety with my kids has brought us closer. It’s helped them feel seen. And it’s helped me heal in ways I never expected.

    In this home, we breathe together. We cry together.
    And we show each other — you don’t have to go through anxiety alone.

    💬 Let’s Talk About It… Together

    If you’re a parent navigating anxiety — yours, your child’s, or both — you are not alone. This is hard, but you’re doing the best you can. And that is enough.

    ✨ Want extra support and free calming tools?
    Download my free Peace Over Panic Digital Journal and Anxiety Tracker — created from our real life, with love, for moms just like you.

    👉 Grab your free copy here
    ✨ Includes daily check-ins, weekly reflections, and breathing tools for tough moments.

    And if this post resonated with you, drop a comment, share it with a friend, or just breathe with me in spirit.

    We’re breaking the stigma, one breath and one honest conversation at a time.

    With love,
    Shanice – Anxiety Momster

  • Dear Anxiety: I Forgive Myself for the Bad Days

    Dear Anxiety,

    For a long time, I hated myself for the days you won.
    The days I couldn’t get out of bed.
    The days I canceled plans.
    The days I cried and shook and felt like a burden to everyone around me.

    I carried so much shame.
    I thought every bad day meant I was failing.
    That if I was strong enough, I wouldn’t feel this way.

    But that’s not true.

    Bad days aren’t failures.
    They’re part of healing.
    They’re part of living.

    So today, I’m choosing forgiveness.

    I forgive myself for the days I was too tired to fight.
    I forgive myself for the panic attacks, the canceled plans, the missed moments.
    I forgive myself for surviving the best way I knew how at the time.

    You don’t get to weaponize my past against me anymore.

    Every hard day I lived through is a testament to my strength — not my weakness.

    I am allowed to have bad days.
    I am allowed to be human.
    I am allowed to forgive myself.

    I am proud of how far I’ve come, even if the road was messy.

    And I’m not carrying shame with me anymore.

    — Shanice

  • Dear Anxiety: Even on My Hardest Days, I Show Up

    Dear Anxiety,

    You try to tell me that bad days erase all the progress I’ve made.
    That if I have one breakdown, one panic attack, one wave of fear — I’m back at square one.

    But you’re wrong.

    Even on my hardest days,
    I show up.

    Even when my chest is tight and my mind is racing,
    I still breathe.
    I still move.
    I still live.

    It might not look pretty.
    It might not look brave.
    Sometimes it’s just getting dressed.
    Sometimes it’s just answering a text.
    Sometimes it’s just making it through another hour.

    But it’s showing up —
    and that’s enough.

    You don’t get to define strength by how loud or visible it is.
    You don’t get to decide what counts.

    I decide.
    And every shaky breath, every tear-streaked smile, every tiny choice to keep going counts.

    You can make the days hard.
    You can make the nights long.
    But you cannot make me disappear.

    I am here.
    Even when it’s hard.
    Especially when it’s hard.

    — Shanice

  • I’m Having a Panic Attack Right Now: The Real, Raw, Unfiltered Version

    Trigger Warning: Panic Attacks, Health Anxiety, Raw Emotion
    Disclaimer: I am not a medical professional. I am just a woman trying to survive the war in my head. Please don’t take this as medical advice—this is my truth, my experience, and maybe yours too.

    Right now… as I write this… I am in it.
    Not recovering from it. Not reflecting back on it.
    IN IT.

    My head feels like pressure is building—like something inside is about to snap. I felt a “pop” earlier, not painful, but terrifying. It felt like a gunshot went off near me, except it was inside my head. And now I’m spiraling.

    My neck hurts. My shoulder aches. My arm feels weird. My chest feels… funny—not tight, not painful—just off. And my anxiety is feeding off every single symptom like it’s a buffet.

    And the scariest part?
    My mind doesn’t believe I’m okay.

    Even though I’ve had tests. Even though I’ve been told everything looks fine. Even though I’ve been here before and came out okay.
    My brain doesn’t trust it.

    People say “it’s just anxiety,” but they don’t understand how dismissive that sounds when your entire body is screaming that something is wrong.

    It’s not just anxiety. It’s:

    • My chest tingling and me wondering if I’m dying.
    • My head feeling like there’s a rubber band wrapped around the front.
    • My back hurting from how I’ve been laying with my laptop, and me thinking it’s something worse.
    • Me sitting here, literally begging God to let me be okay.

    I tried laying down—didn’t help.
    Tried rubbing Vicks under my nose—gave me a second of relief before the fear came back stronger.
    Tried breathing, drinking water, moving around, telling myself it’s just panic… but none of that stuck.

    I want to cry. I want to run. I want to scream and crawl out of my skin.
    But mostly, I just want it to be over.

    I’m so tired of living like this.
    So tired of wondering if every pain is the one they missed.
    So tired of feeling like I’m walking a tightrope between calm and chaos.

    Sometimes I feel like a prisoner in my own body, and anxiety is the warden.
    No escape. No peace. Just me, the thoughts, and this endless cycle of fear.

    But if you’re reading this…

    You’re not alone.

    This post isn’t about “how I conquered it” or “5 ways to stop a panic attack.”
    It’s just the truth. The moment. The reality of what this feels like right now.

    I know I’ll get through it. I always do.
    But right now, in this moment… I just needed to say:

    It’s happening. I’m scared. And I’m still here.

    And if you’re still here too, scared in your own way, I see you.

    Let’s breathe—one shaky inhale, one tearful exhale—until it passes.

    We’re not broken. We’re not crazy.
    We’re just surviving something invisible.
    And that’s brave as hell.

    Need something to help you track it all and breathe through the chaos?
    I made something just for us. Grab my Peace Over Panic anxiety journal + tracker, completely free:
    Download it here

  • Dear Anxiety: You Can Roar, But I Will Rise

    Dear Anxiety,

    You are loud.
    You roar with fear, with panic, with worst-case-scenarios.
    You try to drown out everything good, everything peaceful, everything true.

    You want me to believe that your voice is the only one that matters.
    That your fear defines my future.
    That your noise cancels out my dreams.

    But you’re wrong.

    You can roar.
    You can scream.
    You can flood my mind with doubt and my body with fear.

    But I will rise.

    I will rise on the days when breathing feels like a victory.
    I will rise on the nights when sleep feels impossible.
    I will rise through the racing heart, the shaky hands, the heavy thoughts.

    I will rise even when it’s messy.
    Even when it’s ugly.
    Even when it’s nothing more than a whisper of hope inside a storm.

    Because rising isn’t about perfection.
    It’s about refusing to stay down.

    You can roar as loud as you want.
    But you will never silence my will to live, to love, to heal, to hope.

    I will rise.
    Again.
    And again.
    And again.

    You can count on that.

    — Shanice

    These are my real, raw letters to my anxiety.
    Some days, it wins. Some days, I fight back.
    Either way, these words are proof that I’m still here, still breathing, still trying.
    If you’re fighting too, you’re not alone. 🖤

  • Dear Anxiety: You Don’t Get to Steal My Joy

    Dear Anxiety,

    You have stolen enough from me.
    Moments that should have been filled with laughter — you filled with fear.
    Milestones that should have felt like victories — you shadowed with doubt.
    Ordinary days that could have been peaceful — you twisted into battles.

    You tried to make me believe that being happy was dangerous.
    That if I smiled too big or laughed too loud, something bad would happen.
    You trained me to brace for impact even when nothing was wrong.

    But I’m starting to see you for what you really are:
    You’re a thief.
    You sneak in quietly, tiptoeing into my good moments, and whisper “what if” until the joy fades away.

    Not anymore.

    I’m reclaiming my moments — messy, imperfect, beautiful moments.
    I’m letting myself feel joy even if my hands are still a little shaky.
    I’m letting myself laugh even if fear is waiting around the corner.
    I’m letting myself live even when you tell me it’s not safe to.

    Because joy is not something I have to earn by worrying enough.
    Joy is not something you get to dangle in front of me like a trick.

    Joy is mine.
    It always has been.
    It always will be.

    You might still show up, uninvited and unwanted.
    You might still try to plant seeds of fear in the middle of my happiness.
    But I’m not giving you the power to steal from me anymore.

    I choose to protect my joy.
    I choose to celebrate my good days without apology.
    I choose to believe that I deserve peace — even when you’re screaming that I don’t.

    You don’t get to win.
    Not today.
    Not tomorrow.
    Not ever.

    — Shanice

    These are my real, raw letters to my anxiety.
    Some days, it wins. Some days, I fight back.
    Either way, these words are proof that I’m still here, still breathing, still trying.
    If you’re fighting too, you’re not alone. 🖤

  • Dear Anxiety: You’re Not the Boss of Me Anymore

    Every day with anxiety feels different. Some days it whispers. Some days it screams.
    I’m writing these letters to speak back to it — to take my power back, one word at a time.
    Here’s today’s letter.

    Trigger Warning: Anxiety, Mental Health Struggles
    Disclaimer: I am not a therapist or doctor. I’m just sharing my real, personal experiences living with anxiety. If you’re struggling, please reach out to a professional. You are not alone.

    For a long time, you ruled my life.
    You whispered in my ear that danger was hiding around every corner.
    You convinced me that every strange feeling in my body meant something terrible.
    You made me second-guess every decision, every plan, every moment of happiness — because what if something bad happened?
    You wrapped your hands around my chest and squeezed until breathing felt like a battle.
    You stole hours, days, years of my life — time I can’t get back.

    And for a long time, I let you.
    Not because I was weak.
    Not because I wanted to.
    But because I thought you were protecting me.

    I believed your lies.
    I believed that hyper-awareness kept me safe.
    I believed that worrying was the same thing as preparing.

    But I see you differently now.
    You’re not my protector.
    You’re not my truth-teller.
    You’re not my “gut instinct.”
    You’re fear, dressed up in a thousand different disguises.

    And here’s the thing:
    I’m tired of letting fear drive the car.
    I’m tired of shrinking myself to fit into a life that’s ruled by panic.
    I’m tired of missing out on memories, love, laughter, LIVING, because I’m too busy bracing for disaster.

    You’re still here, sure.
    You might always be here, lurking in the background.
    But you’re not the boss of me anymore.

    You don’t get to make my choices.
    You don’t get to decide how my story ends.
    You don’t get to define who I am.

    I’m learning to live with you — but on my terms.

    Some days, I’ll fight you with deep breaths and stubborn hope.
    Some days, I’ll fight you by getting out of bed, even when my heart is racing.
    Some days, fighting you will just mean showing up.

    And some days, I’ll lose.
    But that doesn’t make me weak.
    It makes me human.
    It makes me a fighter.

    You can stay in the backseat if you want.
    But I’m the one driving now.

    — Shanice

    These are my real, raw letters to my anxiety.
    Some days, it wins. Some days, I fight back.
    Either way, these words are proof that I’m still here, still breathing, still trying.
    If you’re fighting too, you’re not alone.

  • Friend or Foe: Which One Is Anxiety?

    When you think of anxiety, what comes to mind — friend or foe?
    If you’re like most of us coping with anxiety, it can feel like both.
    Sometimes it protects you. Sometimes it paralyzes you.

    The truth is: anxiety plays both roles. And learning how to work with it (instead of constantly fighting it) is a powerful step toward peace.

    What Is Anxiety — And Why Do We Have It?

    Anxiety is the body’s natural alarm system.
    Thousands of years ago, it helped humans survive threats like wild animals or dangerous weather.

    Today, anxiety still has a purpose:

    • It helps you stay alert.
    • It motivates you to prepare for important events.
    • It warns you when something feels unsafe.

    Without any anxiety, we wouldn’t be careful, responsible, or cautious.
    In healthy amounts, anxiety is a powerful friend.

    When Anxiety Becomes a Foe

    The problem starts when anxiety gets stuck in overdrive.
    Instead of protecting you from real threats, it starts sounding the alarm over everyday things — like going to work, answering the phone, or driving across town.

    When anxiety takes over, you might experience:

    • Rapid heartbeat
    • Shortness of breath
    • Upset stomach
    • Panic attacks
    • Constant “what if” thinking
    • Fear of the future

    When anxiety shows up without real danger, it stops being helpful and starts being harmful.
    This is when anxiety becomes a foe.

    Coping With Anxiety: Is It Possible?

    Absolutely.
    Even when anxiety feels huge, you can build tools to manage it.

    Healing doesn’t mean “getting rid of anxiety forever” — it means learning how to calm the alarm so that anxiety doesn’t control your life.

    Helpful tools for coping with anxiety include:

    • Journaling and mood tracking
    • Mindfulness and breathing exercises
    • Therapy or coaching
    • Limiting social media exposure
    • Building calming routines

    One powerful option is using an anxiety support journal — a space where you can track emotions, document small wins, and remind yourself of your strength.

    Final Thoughts

    Anxiety is neither completely your enemy nor completely your ally.
    It’s a natural part of you — just like any other emotion.
    It’s not here to break you.
    It’s here asking for your attention, your care, and your healing.

    You have survived every anxious day up until this moment.
    You will survive today, too.
    One moment, one breath, one gentle step at a time.

    📖 Need Extra Support on Your Anxiety Journey?

    Subscribe today to receive your free Peace Over Panic Digital Journal — a calming space filled with affirmations, mood trackers, daily check-ins, and helpful coping tools.
    It’s time to reclaim your peace, one page at a time.

    👉 Subscribe Here and Claim Your Free Journal

    You deserve to heal. You deserve to thrive. You deserve to feel peace again.

  • Creating an Anxiety Emergency Kit: What’s Inside Mine

    ⚠️ Trigger Warning: This post discusses panic attacks and anxiety tools. If you’re feeling overwhelmed, please take care of your mental space as you read.

    Disclaimer:
    I’m not a doctor, therapist, or licensed mental health professional. I’m just a mom living with anxiety, sharing my personal experiences in hopes that they help someone else feel less alone. Nothing in this blog should be taken as medical advice. Please speak with a professional if you’re struggling — you deserve support.

    🧰 Why I have an anxiety emergency kit

    Because anxiety doesn’t make appointments.
    It doesn’t care if I’m home, in traffic, in the grocery store, or trying to sleep.
    When it hits, I need tools — not just deep breathing and good intentions.
    So I made a kit. A real one. With stuff I can grab fast when my nervous system flips out.

    This isn’t some cute Pinterest box — this is survival, comfort, grounding, and real tools that help me stay on this side of okay.

    🖤 What’s in my anxiety emergency kit:

    1. Black Pepper (yes, for real)

    Smelling black pepper helps snap my brain out of panic.
    It’s sharp, strong, grounding — and weirdly calming for me.
    I keep a tiny jar in my bag or desk. Laugh if you want, but it works.

    2. Vicks VapoRub

    Cool on the skin, strong in the nose — and mentally soothing.
    I rub it on my temples or under my nose when I feel like I’m spiraling.
    That menthol smell brings me back fast. Bonus: it feels like my grandma is hugging me.

    3. Peppermint essential oil

    When I can’t breathe right, this helps open things up.
    I use a rollerball or just take a sniff from the bottle.

    4. Chewing gum or mints

    Keeps my mouth busy and tricks my body into thinking I’m safe.
    (You don’t chew when you’re running from a lion, right?)

    5. A fidget ring or something to squeeze

    When my hands need something to do and my brain’s going a mile a minute.

    6. Cooling wipes or a mini cold pack

    For when my face is hot, my chest is tight, and I need relief now.

    7. Lavender sachet or spray

    Just a soft smell that makes me feel calmer. Not always, but sometimes it helps when nothing else does.

    8. A little notecard of reminders

    Mine says:

    “You are safe. This is anxiety. It will pass.”
    “You’ve felt this before. You’re still here.”
    “Do one thing: sip water, step outside, breathe.”

    9. Music or calming sounds

    Sometimes I throw on my headphones and play ocean waves, soft piano, or a playlist I built just for anxious moments.

    🧠 Want to make your own?

    You don’t need all the same things I have. Your kit should reflect you.
    What calms you down? What snaps you back into the moment? What comforts you when nothing else does?

    Here are some other ideas:

    • A favorite lotion or scent
    • A small comforting photo
    • A stress ball or pop fidget
    • A pack of tissues
    • A guided meditation downloaded for offline use
    • A tiny note from your kids or someone who makes you feel safe

    🖤 Final thoughts

    This kit doesn’t “cure” anxiety. But it helps me ride the wave.
    It reminds me I’m not helpless. I have tools. I have power.
    And every time I reach for it, I remind myself:
    I’ve survived this before. I’ll survive it again.

    What’s in your anxiety kit? Drop it in the comments or DM me — I love hearing what works for other people.

    Stay strong, Anxiety Fam. You’re doing amazing.