Why does anxiety show up in the body?
Anxiety shows up in the body because the stress response is a whole-body system, not just a feeling. MedlinePlus, from the National Library of Medicine, explains that the body reacts to stress by releasing hormones that make the brain more alert, tense the muscles and increase the pulse. In the short term that is useful: it helps you swerve on a wet road or deal with a loose horse.
The trouble comes when the system stays on. MedlinePlus notes that with chronic stress the body stays alert even though there is no danger, and that over time this raises the risk of health problems including high blood pressure, heart disease and depression or anxiety. The National Institute of Mental Health makes the same point about anxiety that does not go away: it can affect sleep and the immune, digestive, cardiovascular and reproductive systems.
Common physical signs of anxiety and stress
MedlinePlus and NIMH list physical signs that can come with stress or anxiety. You may recognize a few:
- Muscle tension, a stiff jaw or neck, or frequent aches and pains.
- Headaches.
- An upset stomach, diarrhea or constipation.
- A racing or pounding heart, or higher blood pressure.
- Tiredness, low energy or trouble focusing.
- Trouble sleeping or sleeping too much.
- Trembling, sweating, feeling lightheaded or short of breath.
Why it is easy to miss
MedlinePlus observes that people can become so used to chronic stress that they no longer recognize it as a problem. In a place where self-reliance is prized, it is common to treat a sore back or a sour stomach as something to work through rather than a signal. Noticing the pattern, such as headaches that arrive every Sunday evening, is often the first step.
Keeping a simple body log
For a week or two, it can help to jot down when physical symptoms appear, how strong they are on a scale of one to ten, and what was happening just before. Many people discover links they had not noticed: the stomach that churns before a family phone call, the headache that follows a night of poor sleep, the tight chest on the drive to a particular appointment. A log like this is also useful to bring to a doctor or counselor, because it turns a vague sense of feeling unwell into a pattern you can work on together.
Check with a doctor first
Physical symptoms deserve a physical checkup. NIMH notes that a health care provider assessing anxiety may do a physical exam to make sure an unrelated problem is not causing the symptoms. Thyroid problems, heart rhythm problems, side effects of medicines, and too much caffeine can all produce sensations that feel like anxiety.
Chest pain is the clearest case. The Centers for Disease Control and Prevention lists chest pain or pressure, shortness of breath, pain in the arms or shoulders and feeling faint among heart attack warning signs. If you have any of these and are not sure what is happening, call 911. Our page on panic attacks covers this in more detail.
Being told that tests are normal can feel like being told it is all in your head. It is not. The symptoms are real; they are coming from a stress system that is working too hard, and that is something you can work on.
What helps the body settle?
The National Center for Complementary and Integrative Health describes relaxation techniques as ways of bringing on the relaxation response, marked by slower breathing, lower blood pressure and a reduced heart rate, the opposite of the stress response. Its summary of research is careful: some reviews suggest relaxation methods can reduce anxiety symptoms, though the quality of many studies is limited.
Practical options include:
- Slow, deep breathing from the belly, sometimes called diaphragmatic breathing.
- Progressive muscle relaxation: tensing and releasing muscle groups in turn.
- Regular physical activity, such as a walk on the Pacolet riverbank or in the hills, which NIMH lists among coping steps.
- Cutting back on caffeine and keeping a steady sleep routine, both on NIMH's coping list.
- Noticing where you hold tension through the day and letting it go on purpose.
Working on what keeps the alarm on
Calming the body helps in the moment, but if the same worries keep setting off the alarm, it will keep going off. Counseling can help you understand what is driving the tension and change your relationship with it. Our pages on how counseling helps anxiety and self-help for anxiety go further.
Getting support near Tryon
Laura Bass is a psychotherapist who works with adults, and anxiety is among the concerns she sees. She describes her approach as working with the whole person, mind, body and spirit, and clients choose what is part of their sessions. She has a part-time office at The Healing Cottage in Columbus; call 704-706-3264 or use the contact page, and ask which days she is there.
If you are ever in crisis, call or text 988, or call Vaya Health's crisis line at 1-800-849-6127. For chest pain or any emergency, call 911.
Common questions
Can anxiety really cause stomach problems?
It can contribute. MedlinePlus lists upset stomach, diarrhea and constipation among signs that stress may be affecting you, and NIMH lists stomachaches among signs of generalized anxiety. Digestive symptoms have many possible causes, though, so see your doctor about anything persistent, severe or new, such as weight loss, blood or pain that wakes you.
Why do I feel anxious in my body but not in my mind?
Some people notice tension, a racing heart or stomach upset long before they notice worried thoughts. The stress response works through hormones and muscles, so the body can react before you consciously register the cause. Paying attention to when the physical signs appear, and what was happening just before, often reveals the pattern.
Does deep breathing actually help anxiety?
For many people it helps them settle in the moment. NCCIH describes slow, deep breathing as one way to bring on the relaxation response, and notes preliminary research suggesting diaphragmatic breathing may help reduce stress. It is a useful tool rather than a treatment on its own; if anxiety is persistent, combine it with professional help.
Is the physical side of anxiety dangerous?
Short bursts of anxiety are uncomfortable but not harmful in themselves. Stress that goes on for months is different: MedlinePlus says chronic stress raises the risk of high blood pressure, heart disease and other problems. That is a good reason to take long-running tension seriously, see a doctor about physical symptoms, and get help with the stress behind them.