How Anxiety Affects the Body: Recognizing Physical Symptoms and Finding Relief

By Yana Shenker, LCSW-R
Founder, Resilient Mind Psychotherapy – Brooklyn, NY

Anxiety is more than just a mental struggle—it manifests physically in the body in ways that can be overwhelming and, at times, confusing. If you’ve ever experienced muscle tension, headaches, stomach discomfort, or even blurred vision when anxious, you’re not alone. Anxiety doesn’t just affect the mind; it has significant impacts on physical health as well. Understanding these physical symptoms of anxiety and how to manage them is essential for long-term well-being.

Understanding the Physical Symptoms of Anxiety

The body and mind are deeply interconnected. When anxiety levels rise, the nervous system activates the body’s fight-or-flight response, preparing it for a perceived threat. While this reaction is essential for survival in dangerous situations, chronic anxiety can keep the body in a prolonged state of stress, leading to various physical symptoms.

Common Anxiety Body Symptoms

1. Muscle Tension and Body Pain
   • Does anxiety cause body pain? Absolutely. Chronic anxiety can lead to muscle tension, stiffness, and even aches throughout the body. Many people with anxiety experience neck pain, back pain, or jaw clenching due to constant stress.
2. Digestive Issues
   • The gut-brain connection is powerful. Anxiety can cause nausea, stomach cramps, bloating, diarrhea, or constipation. Many people diagnosed with IBS (Irritable Bowel Syndrome) often have underlying anxiety.
3. Chest Tightness and Heart Palpitations
   • Anxiety can mimic heart attack symptoms—a racing heart, tightness in the chest, or an irregular heartbeat. While anxiety-induced heart palpitations are usually harmless, they can feel distressing.
4. Shortness of Breath and Dizziness
   • Hyperventilation due to anxiety can cause dizziness, a feeling of breathlessness, or even lightheadedness. This often occurs during panic attacks.
5. Anxiety and Eye Problems
   • Does anxiety affect your eyes? Yes. Anxiety can cause blurry vision, eye strain, dryness, floaters, or even tunnel vision during high-stress moments. These symptoms often improve when anxiety is managed.
6. Fatigue and Insomnia
   • Constant worrying and stress can lead to sleep disturbances, leaving individuals feeling exhausted even after a full night’s sleep.
7. Skin Reactions and Excessive Sweating
   • Anxiety can trigger rashes, breakouts, or excessive sweating due to the body’s release of stress hormones.
8. Tingling or Numbness
   • Anxiety can also cause tingling sensations or numbness, often in the hands, feet, or face due to hyperventilation or increased adrenaline.

How to Manage Anxiety-Related Physical Symptoms

Recognizing that these symptoms are anxiety-related is the first step toward relief. Here are effective strategies to help manage and reduce physical symptoms of anxiety:

1. Practice Deep Breathing and Relaxation Techniques

• Diaphragmatic breathing and mindfulness exercises help calm the nervous system, reducing heart palpitations, dizziness, and shortness of breath.

2. Engage in Regular Physical Activity

• Exercise reduces stress hormones and releases endorphins, helping with muscle tension, sleep quality, and overall mood regulation.

3. Maintain a Healthy Diet

• Consuming a diet rich in whole foods, lean proteins, and healthy fats can stabilize blood sugar levels, which can prevent anxiety-related symptoms like dizziness and fatigue.

4. Improve Sleep Hygiene

• A consistent sleep schedule, limiting screen time before bed, and creating a calm bedtime routine can significantly improve sleep quality and reduce anxiety-related fatigue.

5. Consider Therapy and Counseling

• Seeking professional help through anxiety therapy in Brooklyn can provide personalized coping strategies to address both the emotional and physical symptoms of anxiety. Therapies such as Cognitive Behavioral Therapy (CBT) help retrain the brain to respond differently to stressors.

6. Explore Relaxation Techniques

• Yoga, meditation, journaling, or progressive muscle relaxation can significantly reduce stress and its physical manifestations.

7. Address Lifestyle Factors

• Reducing caffeine, alcohol, and nicotine consumption can help minimize anxiety-related physical symptoms.

8. Medical Evaluation

• If physical symptoms persist, it’s always a good idea to rule out any underlying medical conditions with a healthcare provider.

When to Seek Professional Help

If anxiety significantly impacts your daily life and well-being, seeking help from licensed therapists in Brooklyn can make a huge difference. At Resilient Mind Psychotherapy, we provide comprehensive anxiety therapy to help individuals navigate their mental health journey and reclaim control over their lives.

If you’re experiencing persistent physical symptoms of anxiety, it’s important to address both the mental and physical aspects of anxiety. Therapy can help you understand triggers, develop coping mechanisms, and regain a sense of peace and balance.

Final Thoughts

Anxiety is not just “in your head.” It affects the entire body, but the good news is that effective treatment is available. By taking proactive steps, implementing healthy coping mechanisms, and working with anxiety therapy professionals, you can manage symptoms and improve your overall well-being.

Looking for Anxiety Therapy in Brooklyn?

At Resilient Mind Psychotherapy, our experienced therapists in Brooklyn specialize in anxiety treatment tailored to your needs. Whether you’re dealing with anxiety-related body symptoms, vision problems, or chronic stress, we’re here to help.

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References:

1. National Institute of Mental Health – Understanding Anxiety Disorders
2. American Psychological Association – How Anxiety Affects the Body
3. Harvard Health – The Link Between Anxiety and Physical Symptoms
4. Mayo Clinic – Managing Stress and Anxiety
5. Cleveland Clinic – Vision Problems and Anxiety