How Anxiety Shows Up in the Body and What You Can Do About It

Anxiety isn’t just something that happens in your mind—it’s something your body feels. Whether it’s a racing heart, tight chest, or an upset stomach, anxiety often shows up physically before we even realize what’s happening emotionally.

Understanding the physical signs of anxiety is a powerful step toward managing it. Here’s how anxiety can manifest in the body—and what you can do to find relief.

Common Physical Symptoms of Anxiety

Anxiety triggers your body’s fight-or-flight response. Even if there’s no real danger, your brain sends a signal to prepare for a threat. This can lead to:

• Rapid heartbeat or palpitations

• Shortness of breath or tight chest

• Tense muscles or clenched jaw

• Digestive issues (nausea, diarrhea, or stomach pain)

• Sweating, shaking, or chills

• Headaches or dizziness

• Fatigue or insomnia

You’re not imagining these sensations—they’re real physical responses to stress.

Why This Happens

When you're anxious, your body releases stress hormones like cortisol and adrenaline. These hormones prepare you to react quickly, but when they surge repeatedly (especially in modern life, where threats are often emotional or mental), they leave your body feeling worn down, overstimulated, and disconnected.

What You Can Do About It

1. Ground Yourself with Breath

Slow, deep breathing can reset your nervous system. Try the 4-7-8 method: inhale for 4 seconds, hold for 7, exhale for 8. Repeat a few times to calm your body.

2. Move Your Body

Physical activity—like walking, stretching, or even shaking out your arms—releases built-up tension and uses up excess adrenaline.

3. Practice Progressive Muscle Relaxation

Tense and then release each muscle group in your body, starting at your feet and moving up. This helps identify where you're holding tension and teaches your body to let go.

4. Try Grounding Techniques

Notice five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. This technique brings you back into the present moment.

5. Tune Into Your Body with Curiosity

Instead of fighting the symptoms, ask your body what it’s trying to tell you. A gentle internal dialogue can create space for calm.

When to Seek Support

If anxiety is interfering with your daily life, relationships, or health, therapy can help. A therapist can work with you to identify triggers, develop coping strategies, and retrain your stress response over time.

Final Thought

Anxiety doesn’t just live in your mind—it lives in your body. But with awareness and tools, you can learn to listen to your body’s signals and respond with care, not fear.

Need help managing anxiety? Reach out to explore how therapy can support your body and mind in finding balance.