How Anxiety Affects Your Body Physically

Anxiety is often thought of as a mental or emotional state where individuals experience feelings of worry, fear, or nervousness; however, anxiety also affects your body.

People who suffer from anxiety often experience physical symptoms that include a racing heart, headaches, tight muscles, stomach ache, and/or fatigue. The intensity of these physical symptoms can cause some people to worry they have a serious illness.

It is important to understand how your body reacts to stress when you're feeling anxious, as there are often physical symptoms that can cause people to believe they have a serious illness, when, in fact, the symptoms are due to the body's stress response.

Anxiety causes a chain reaction of biological processes that involve hormones, the nervous system, and many other organs. These biological processes are our body's response systems that have been wired into our genetics.

When anxiety is experienced on a regular or chronic basis, the body is placed in a constant state of stress. Over time, this can cause the body to suffer from symptoms related to nearly every system in the body.

This guide provides a comprehensive overview of anxiety, including:

• what is triggered in the body when someone feels anxious; 
• how anxiety impacts and reacts within the brain and nervous system; 
• how physical symptoms of anxiety impact various organs; long-term health implications of chronic anxiety; 
• scientific studies of anxiety and its impact on physical health; 
• as well as ways to decrease physical symptoms of anxiety.

Understanding the Body’s Anxiety Response

When one feels threatened, the brain immediately prepares for an emergency response known as "fight or flight." Controlled by the autonomic nervous system as well as the hypothalamic-pituitary-adrenal (HPA) axis, this physiological response to danger initiates the release of three hormones into the bloodstream, including:

• Cortisol
• Adrenaline
• Norepinephrine

These hormones ultimately prepare the body for immediate action by producing energy; alertness/awareness; and enhancing physical readiness. 

Per the American Psychological Association's research findings, the fight or flight response is effective for short duration challenges but may become detrimental if activated repeatedly or prolonged duration. Anxiety will activate the fight or flight response even when no obvious physical threat is present.

Anxiety's Impact on the Brain

The brain plays a central role in anxiety and how it manifests physically.

There are several brain areas involved in our response to anxiety:

The amygdala detects danger and initiates our fear response

Our prefrontal cortex controls our emotions and helps us decide how to respond to those emotions

The hippocampus is responsible for forming new memories, as well as learning emotionally

As anxiety occurs, the amygdala is activated and constantly alerting other parts of your brain, as well as sending signals to other areas of your body.

A study out of Harvard Medical School shows that chronic anxiety can change how brain regions communicate with one another, which leads to an increase in the individual’s sensitivity to stress and emotional stimuli.

Increased sensitivity often results in increased physical symptoms over time.

Physical Symptoms

Anxiety can cause both physical and mental symptoms that can differ from one person to another; however, the following are some of the common ones associated with anxiety:

• Rapid heart rate
• Muscle tightness
• Headaches
• Digestion problems
• Fatigue
• Excessive sweating
• Dizziness
• Shortness of breath

These symptoms occur because anxiety triggers physiological processes that are meant to allow the body to prepare for survival.

How Anxiety Affects the Heart and Cardiovascular System

One of the most noticeable ways anxiety affects your body is through the heart.

During episodes of anxiety, adrenaline is released into the brain and consequently the body, raising the heart rate and blood pressure.

Those who experience anxiety may have:

• palpitations
• chest pain
• rapid pulse
• high blood pressure

According to the American Heart Association, the cardiovascular system can endure a lot of strain when stress is activated on a regular basis.

Therefore, whilst occasional anxiety will not lead to damage in the heart, chronic anxiety may put you at a greater risk of developing heart problems.

Anxiety and the Respiratory System

Breathing patterns can be affected greatly by anxiety.

Breathing becomes more shallow and fast whilst someone is under stress.

Signs that you might experience are:

• Shortness of breath
• Hyperventilating
• Inability to get a full breath

Hyperventilating decreases the amount of carbon dioxide that is found within the blood; this can create lightheadedness, dizziness, and tingling sensations.

These physical symptoms can, in turn, lead you to feel even more anxious, thus creating a cycle of both physical discomfort and emotional distress.

Digestive System and Anxiety

The digestive system is particularly sensitive to emotional stress.

There is a complex system of nerves that exists within the gut known as the enteric nervous system.

The enteric nervous system communicates directly with the brain via the gut-brain axis.

During anxiety episodes, digestion can either slow down or speed up.

Common digestive symptoms experienced would include:

• Stomach pain
• Nausea
• Diarrhoea
• Constipation
• Loss of appetite

Research published by the National Institute of Mental Health (NIMH) indicates that anxiety disorders are commonly found to have gastrointestinal symptoms associated with them.

Muscle Tension & Anxiety

Muscle tension is an additional common physical manifestation of anxiety.

The body's preparation for danger leads to muscle tightness in preparation for action.

Chronic tension of the muscles can result in:

• neck pain,
• shoulder stiffness,
• backache,
• jaw clenching,
• tension headaches.

The longer you are experiencing muscle tension, the higher possibility that it will lead to both chronic pain and fatigue. 

Headaches & Migraines

Stress and anxiety are two of the primary causes of tension headaches and migraines.

When the muscles surrounding the head and neck are tight, the blood flow and nerve impulses within the region may be compromised. 

This can result in ongoing headache pain. 

A large number of individuals who experience anxiety report having headaches frequently when under stress. 

Anxiety & Sleep Disturbance

Sleep is very important for both physical and mental well-being. 

Unfortunately, anxiety can disrupt the ability to get enough sleep. 

Common examples include:

• difficulty falling asleep,
• frequent waking during the night,
• restless sleep,
• experiencing nightmares.

Research from the Sleep Foundation asserts that when someone is anxious, the brain experiences increased activity at night which can serve to reduce their ability to feel relaxed and to fall asleep. 

When someone is not able to sleep, it can actually increase their anxiety and create a cycle of impact on both physical and emotional health.

Chronic anxiety can contribute to a poor immune system.

Long-term, high stress levels can suppress the immune system's response.

People with chronic anxiety may be at higher risk for getting sick.

A World Health Organization study shows that long-term stress and anxiety can increase the risk of developing other types of disease.

 Stress and Anxiety’s Impact on the Skin and Hair

Stress and anxiety can negatively affect skin and hair.

Stress hormones in the body can affect both oil production and inflammation of the skin.

Effects of stress and anxiety on the skin and hair could include:

• Acne
• Skin irritation
• Hair thinning

For additional information on the effects of stress on the skin and hair, see the emotional stress and physical appearance article on our blog.

Brain Fog Caused by Anxiety

Those who live with anxiety can often experience cognitive symptoms. Including:

• Difficulty focusing
• Difficulty remembering

This cognitive symptom is commonly referred to as brain fog.

Chronic anxiety increases cortisol levels, which can interfere with memory and concentration.

We discuss the connection between anxiety and brain fog in the stress and anxiety articles in more detail.

How Long-Term Chronic Anxiety Can Affect Your Health

If left untreated, long-term chronic anxiety will cause you to develop many long-term health issues.

Some examples of these include:

• the cardiovascular system
• the digestive system
• constant fatigue
• a compromised immune system

The good news is that with proper treatment and changes to lifestyle, it will greatly reduce these risks.

Lifestyle Choices That Affect Anxiety

The following lifestyle choices can have an adverse effect on anxiety symptoms:

• drinking too much caffeine
• not being physically active
• eating poorly
• not keeping a regular sleep schedule
• spending too much time staring at screens

By making positive changes to these issues, you will greatly reduce your anxiety as well as its physical effects on your body.

Methods to Reduce Physical Symptoms Associated with Anxiety

Fortunately, there are several effective methods to reduce both the level of anxiety and your overall mental health.

Exercise

Exercise has the ability to reduce hormones that cause stress while simultaneously increasing the amount of neurotransmitters (chemicals that boost your mood) in your body.

Of all the different types of exercise, just walking can help reduce your anxiety tremendously, even when you do not engage in any other form of exercise.

Healthy Eating

Eating a well-balanced diet is essential for promoting brain function as well as emotional stability.

Eating foods that are rich in magnesium, Omega 3, and B vitamins will help balance your mood.

Relaxation and Mindfulness

Deep breathing, yoga and meditation can be used to provide relief to your nervous system and greatly reduce your anxiety symptoms.

Getting Enough Sleep

Having a regular sleep schedule will help keep your hormones in check and promote greater emotional resilience.

When to Seek a Medical Provider

It is not unusual to have anxiety from time to time. If anxiety:

• is affecting your everyday life
• creates serious physical problems
• has been there for a long time
• can be helped by a healthcare provider through therapy, counseling and/or medical treatment if needed

Conclusion

There is a physical component to having anxiety as well as a mental one. Anxiety also changes how your body works. The body responds to anxiety through a complex interaction of biological systems like the nervous system, the endocrine system and the organs of your body.

Knowing how your body reacts to anxiety may help you see how your emotional health and your physical health are connected.

Finding stress management techniques, making healthy lifestyle choices, and asking for help when you need it will help you decrease your anxiety and improve both your emotional and physical health.