Anxiety’s Effects On your Body: It’s Not Just In Your Head

When anxiety strikes yet again, you are all too familiar with the symptoms. But do you understand the toll anxiety takes on your body? Beyond the racing heart and sweaty palms, anxiety triggers a cascade of changes that extend far beyond mental distress. From digestion to inflammation, anxiety unleashes a storm of stress hormones and nervous system responses that can damage your physical health over time. Understanding these consequences is the first step in protecting your physical well-being from anxiety’s far-reaching grasp.

Signs and Symptoms of How Anxiety Affects Your Brain and Thoughts

Racing and Repetitive Thoughts

Anxiety often leads to worrying, ruminating thoughts that you just can’t seem to quiet. Your mind may race with fears and worst-case scenarios on repeat. These anxious intrusive thoughts can make it difficult to concentrate and often feel uncontrollable.

 Difficulty Focusing

With anxiety impacting your thoughts, focusing your thoughts can be a challenge. Your mind is preoccupied with worry, making it hard to focus on daily tasks or engage in hobbies and social interactions. This can lead to feelings of being overwhelmed and increase anxiety even further.

 Catastrophizing

Anxious individuals tend to catastrophize or blow situations out of proportion. Your mind automatically jumps to the worst possible outcome, no matter how unlikely. A small mistake at work could lead to fears of being fired, or a headache could trigger worries about a brain tumor (don’t worry, you’re not alone, we’ve worked with a lot of clients that thought they had a brain tumor). This pattern of thinking amplifies anxiety and distress.

Impaired Memory

Chronic anxiety can actually alter your brain structure and chemistry over time, making it more difficult to think clearly and focus. You may experience “brain fog”, difficulty concentrating, and problems with short-term memory. Reducing anxiety levels with lifestyle changes and therapy may help reverse some of these effects and sharpen your cognitive abilities.

The Physical Effects of Anxiety on Your Body

Racing Heartbeat

When you’re anxious, your body goes into overdrive. Your heart starts pounding, your pulse quickens, and your blood pressure rises. This can make you feel short of breath and like your chest is tightening. While helpful in life-threatening situations (Fight or Flight), chronic anxiety can put extra stress on your heart and blood vessels.

Muscle Tension

Your body tenses up in response to anxiety and stress. You may experience back pain, neck pain, and tension headaches as your muscles contract. Relaxing techniques like deep breathing, yoga, or massage therapy can help relieve this symptom.

Fatigue

Anxiety and worry consume a lot of your mental and physical energy, often leaving you feeling depleted and drained. High cortisol levels can also contribute to fatigue and sleep problems. It’s important to schedule downtime to rest and recharge. Go to bed a bit earlier, limit screen time before bed, and try relaxation techniques to improve your sleep quality.

Digestive Issues

The gut and brain are closely connected, so anxiety and stress can wreak havoc on your digestive system. You may experience nausea, vomiting, diarrhea, gas, bloating, or irritable bowel syndrome flare-ups during periods of high anxiety. Eating a healthy diet, staying hydrated, and taking probiotics may help ease these symptoms.

Difficulty Breathing

Feelings of anxiety often cause rapid, shallow breathing. You may experience shortness of breath or not getting enough air. Practice deep breathing exercises to help slow your breathing and ease anxiety. Taking some deep, slow breaths can help lower your heart rate and blood pressure, decreasing feelings of panic.

Sleep Problems

Feelings of anxiety and worry make it difficult to fall asleep and stay asleep. You may have trouble turning your mind off at night or wake up frequently during the night. Lack of sleep exacerbates anxiety and creates a vicious cycle. Practice good night-time routines, such as limiting screen time before bed, meditation, or a warm bath before bedtime, which can help relax your mind and body, making sleeping easier.

Keep in mind therapy can help you manage anxiety and its many symptoms. Book an appointment with us today if you need more help.