Can Anxiety Show Up in the Body?
We often think of anxiety as something that lives in our minds—like racing thoughts or worrying too much. But anxiety doesn’t just stay in your head. It can also show up in your body in some very real (and uncomfortable) ways. If you’ve ever felt your heart race before a big event or your stomach twist during a stressful conversation, you’ve felt anxiety physically.
What Is Anxiety?
Anxiety is your body and brain’s way of preparing for danger—even if there isn’t any real danger happening. It’s like your brain is hitting the “alarm” button, just in case. Everyone feels anxious sometimes, like before a test, a job interview, or when waiting for important news. That kind of anxiety is normal.
But when anxiety sticks around for no clear reason, or feels way too big for the situation, it can start to get in the way of your life.
How Is Anxiety Different from Stress?
It’s easy to confuse anxiety and stress. Here’s the difference:
Stress is typically tied to something specific—like a deadline or argument. Once the situation passes, the stress usually fades.
Anxiety can feel more vague and ongoing. You might not even know why you’re feeling anxious. And sometimes, the anxious feeling doesn’t go away, even when life seems fine on the outside.
What Are the Physical Signs of Anxiety?
Anxiety doesn’t just make you feel nervous—it can make your whole body react. Here are some common physical signs of anxiety:
Fast or pounding heartbeat
Tight chest or shortness of breath
Upset stomach, nausea, or “butterflies”
Headaches or muscle tension (especially in your neck and shoulders)
Feeling shaky, dizzy, or lightheaded
Trouble sleeping or waking up often during the night
Sweating more than usual
Feeling tired even after resting
These symptoms are your body’s way of saying, “Hey, something’s wrong!” But if it’s anxiety, the threat might not actually be there—it just feels that way.
3 Strategies That Can Help With Anxiety
Here are three tools that many people find helpful when they’re dealing with anxiety:
1. Grounding Techniques
When anxiety feels big, your brain might jump to worst-case scenarios. Grounding brings you back to the present moment. Try the “5-4-3-2-1” method:
Name 5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
2. Deep Breathing
This may sound simple, but deep, slow breathing helps calm your nervous system. Try breathing in for 4 counts, holding for 4 counts, and breathing out for 4 counts. Repeat for a few minutes. A favorite app of ours is iBreathe. It is a few app that you can even customize and set reminders for practicing breathing.
3. Name It to Tame It
Sometimes just saying out loud “I’m feeling anxious right now” can help take away some of its power. Writing your thoughts down in a journal can also help you make sense of the worry and slow it down.
How Can a Therapist Help?
Working with a therapist can help you understand why anxiety is showing up and how to work through it. Therapists can:
Teach you tools to navigate and manage anxious thoughts and physical symptoms
Help you figure out patterns or triggers behind your anxiety
Offer a safe, non-judgmental space to talk through what you’re feeling
Use proven methods like CBT (Cognitive Behavioral Therapy), which helps you challenge unhelpful thoughts and feel more in control
You don’t have to “just deal with it” or wait for anxiety to pass on its own. Support is available, and therapy can be a big step toward finding peace—both in your mind and in your body.
Ready to Get Support?
At Better Minds Counseling & Services, we work with adults across Pennsylvania, Maryland, Virginia, and New Jersey who are ready to feel less overwhelmed and more like themselves again. Whether your anxiety shows up in your thoughts, your body, or both—we’re here to help.
Let’s take the next step together. Reach out to schedule a free consultation today →
