That churning sensation in your stomach before an important meeting, the dizziness that strikes during stressful moments, or the persistent muscle tension in your shoulders - these aren’t “just in your head.” When anxiety shows up, it speaks through your body first, often leaving you wondering if something is seriously wrong with your physical health.
Many people visit their GP repeatedly, undergoing tests and examinations, only to be told that everything appears normal. This experience can feel invalidating and confusing, but there’s a crucial truth: anxiety creates very real physical sensations, and understanding why can be the first step towards managing them effectively.
The Fight-or-Flight Response: Your Body’s Ancient Alarm System
When your brain perceives a threat, whether real or imagined, it activates the sympathetic nervous system - your body’s built-in alarm system. This fight-or-flight response evolved to keep our ancestors safe from physical dangers, but in modern life, it can be triggered by work presentations, social situations, or even worrying thoughts.
During this response, your body releases stress hormones like adrenaline and cortisol, which create a cascade of physical changes:
- Your heart rate increases to pump blood to major muscle groups
- Breathing becomes shallow and rapid to deliver more oxygen
- Digestive processes slow down, often causing nausea or stomach upset
- Muscles tense up, preparing for action
- Blood flow redirects away from non-essential functions, potentially causing dizziness
These changes happen automatically and can feel overwhelming when you’re not actually facing a physical threat.
Common Physical Manifestations of Anxiety
Anxiety doesn’t follow a script, and its physical symptoms can vary dramatically between individuals. Some of the most frequently reported experiences include:
- Nausea and digestive issues, including stomach pain or changes in appetite
- Dizziness, light-headedness, or feeling unsteady
- Muscle tension, particularly in the neck, shoulders, and jaw
- Shortness of breath or feeling like you can’t get enough air
- Tingling sensations in hands, feet, or face
- Headaches and fatigue
- Trembling or shaking
- Sweating or feeling hot and cold
These symptoms can be particularly distressing because they feel completely physical, yet medical examinations often reveal no underlying health issues.
Why Physical Symptoms Persist
Understanding why anxiety’s physical symptoms can linger helps normalise this experience. When you’re caught in a cycle of worry about these sensations, you inadvertently maintain the very stress response that created them. Your brain interprets the physical discomfort as confirmation that something is wrong, keeping the alarm system activated.
At The Tunbridge Wells Psychologist, we frequently see clients who have spent months or years seeking medical explanations for symptoms that are actually manifestations of anxiety. This journey can be exhausting and demoralising, but recognising the mind-body connection offers a path forward.
Body-Based Strategies for Managing Anxiety
Since anxiety lives in the body, effective management often involves physical interventions alongside psychological approaches:
Controlled Breathing Techniques Practice diaphragmatic breathing by placing one hand on your chest and another on your stomach. Focus on expanding your lower hand while keeping the upper hand relatively still. This signals to your nervous system that you’re safe.
Progressive Muscle Relaxation Systematically tense and release different muscle groups, starting with your toes and working upward. This helps you recognise the difference between tension and relaxation whilst actively reducing physical stress.
Grounding Through Movement Gentle activities like walking, stretching, or yoga can help discharge the physical energy that anxiety creates. Even simple movements like shoulder rolls or neck stretches can provide relief.
Finding Professional Support
If physical symptoms of anxiety are significantly impacting your daily life, professional support can make a tremendous difference. Cognitive Behavioural Therapy (CBT) is particularly effective for anxiety, helping you understand the connections between thoughts, feelings, and physical sensations whilst developing practical coping strategies.
Remember that seeking help for anxiety-related physical symptoms is just as valid as seeking treatment for any other health concern. Your experiences are real, and you deserve support in managing them. If you’re ready to explore how therapy might help you better understand and manage anxiety’s physical manifestations, consider booking a consultation with our clinic to discuss your individual needs and treatment options.
