I never got the pins & needles in the arms, but the rest are very common.

To help with the tension, look into Progressive Muscle Relaxation (http://www.anxietybc.com/sites/defau...Relaxation.pdf). There are a few videos on this on YouTube which can guide you through it. It teaches you how to identify and quickly release physical stress-related tension.

For chest tightness, I found Calm Breathing ( ) really helped.

Hopefully you'll find it as useful as I did. It takes practise, but it really helped me out a lot over the past year. Good luck!