Physical Symptoms of Anxiety
Anxiety isn't just in your head—it shows up in your body too. Understanding these symptoms can help you recognize anxiety and respond effectively.
Common Physical Symptoms
Heart Racing / Palpitations
- Your heart beats fast or pounds
- Why: Your body's fight-or-flight response increases heart rate
- What helps: Deep breathing, grounding techniques
Tight Chest / Breathing Difficulty
- Chest feels tight, hard to take deep breaths
- Why: Muscles tense up during stress response
- What helps: Slow, diaphragmatic breathing
Tingling / Numbness
- Hands, feet, or face tingle or feel numb
- Why: Hyperventilation changes blood CO2 levels
- What helps: Slow breathing, reduce hyperventilation
Nausea / Stomach Issues
- Upset stomach, butterflies, or digestive problems
- Why: Stress hormones affect gut function
- What helps: Gentle movement, avoiding heavy meals when anxious
Hot Flashes / Cold Sweats
- Suddenly hot or cold, sweating
- Why: Body temperature regulation disrupted by stress
- What helps: Cool environment, accepting it will pass
Signs Your Nervous System is Stuck
If you frequently experience:
- Waking with racing heart
- Constant fatigue despite rest
- Can't stomach food in mornings
- Feeling "wired but tired"
- Overreacting to small triggers
- Can't relax even when safe
Your nervous system may be stuck in "fight or flight" mode.
What to Do
- 1Recognize these are anxiety symptoms, not dangerous
- 2Breathe slowly and deeply
- 3Ground yourself (5 things you see, 4 you hear, etc.)
- 4Move gently if possible
- 5Journal about it in Joyful
- 6Seek professional help if symptoms persist
When to Seek Help
If physical symptoms are severe, persistent, or you're unsure if they're anxiety-related, always consult a healthcare provider.