Anxiety is often thought of as a mental or emotional issue. But its effects go far beyond racing thoughts or feelings of worry.
In fact, anxiety can be a whole-body experience - affecting the brain's wiring and its interaction with other systems within the body.
Many people will recognise common physical symptoms like a shortness of breath or a tight chest. But anxiety can also manifest in unexpected ways that might not immediately seem connected to our mental health. There are so many ways it can show up that I could probably write a whole book just on anxiety symptoms - and who knows, maybe one day I might.
While its effects can be overwhelming, recognising both the obvious and hidden symptoms is the first step to reclaiming control.
The Brain-Body Connection
To begin to understand anxiety and its symptoms we need to have a basic understanding of where it comes from.
At the heart of anxiety lies the brain’s limbic system (sometimes referred to in self-help books and therapy as the ‘monkey mind' or the ‘lizard brain' or, as us Solution Focused Hypnotherapists call it, the primitive irrational mind).
The most influential part of the limbic system is the amygdala, which is responsible for detecting threats and triggering the body’s ‘fight, flight or freeze’ response. When the amygdala senses danger - even if the threat isn’t real - it sends signals to the hypothalamus, which activates the autonomic nervous system (ANS). This chain reaction then prepares the body to deal with the perceived threat.
The sympathetic nervous system (SNS), a branch of the ANS, floods your body with stress hormones, like adrenaline and cortisol. These chemicals have wide-ranging effects, from speeding up your heart rate to increasing blood flow to muscles.
This response is adaptive in short bursts - for example when you are actually in immediate danger – because it gives you the kick up the backside to react to it and hopefully get yourself to safety.
However, this response can be activated in our day-to-day life. When your children are misbehaving, your boss is nagging at you, or you are thinking about the upcoming appointment at the hospital.
It is worth noting that it can also be activated when we think about stressful or anxious situations.
Chronic anxiety causes an overactivation of this system, which wreaks havoc on your body over time. As a result, you become overly-sensitive to those stress hormones and ‘perceived’ threats. Your brain's neural pathways become fixed to reacting in particular ways, which creates a vicious cycle of anxiety.
Common Symptoms of Anxiety
When most people think of anxiety, they tend to picture classic symptoms like these:
Racing heart or palpitations
Sweating
Shortness of breath
Shaking
Restlessness
Difficulty concentrating or inability to think clearly
Avoidance behaviours
These symptoms are a direct result of the body’s heightened state of arousal due to the fight-or-flight response described above. Your body is preparing you to run away or fight the danger it perceives. But anxiety doesn’t stop there - it can show up in many other ways that may seem unrelated.
Common, But Less Obvious, Physical Symptoms of Anxiety
Digestive Issues
Anxiety can lead to symptoms like stomach cramps, bloating, nausea or diarrhoea. This is due to a phenomenon sometimes called the "gut-brain axis" effect. The vagus nerve, which connects the brain to the gut, plays a key role here.
Stress and anxiety can disrupt the balance of gut bacteria, leading to gastrointestinal discomfort. Chronic anxiety can even mimic conditions like irritable bowel syndrome (IBS) and exacerbate symptoms related to Crohns, gastroesophageal reflux disease (GERD) and peptic ulcers.
(To learn more about anxiety and digestive issues, check out my previous blog here)
Muscle Tension and Pain
Many people with anxiety experience muscle tension, which can lead to neck pain, headaches, migraines or jaw clenching and grinding (bruxism). This is due to the body remaining in a state of hypervigilance, where muscles stay slightly contracted in case of a need for action (- think here of being on edge as you prepare yourself to run away or fight that perceived threat). Over time, this constant tension can cause soreness and fatigue.
Chronic Fatigue
Feeling physically and mentally drained is common in anxiety disorders. This stems from the overproduction of stress hormones like cortisol and adrenaline. When your body is constantly on high alert, you are not only more tense, but it burns through energy reserves, leaving you exhausted.
Tingling or Numbness
Hyperventilation, a common reaction to anxiety, can lead to reduced levels of carbon dioxide in the blood, causing symptoms like tingling in the hands, feet or face. The brain may also divert blood flow away from your extremities to prioritise the vital organs during perceived danger.
Skin problems (e.g. acne, eczema or psoriasis)
Anxiety-related stress can manifest in the skin, leading to breakouts, rashes or even hair loss. This is due to the body’s inflammatory response to chronic stress hormones, which can exacerbate conditions like eczema or psoriasis. We are also more likely to pick and scratch at our skin when anxious, making skin conditions worse.
Frequent illness
Chronic anxiety suppresses the immune system, making you more susceptible to colds and infections. High levels of cortisol over time reduce the production of white blood cells, weakening your body's defences.
Derealization and dizziness
Anxiety can make you feel detached from reality or lightheaded, a sensation called derealization. This occurs because blood flow is redirected from the brain’s prefrontal cortex (responsible for rational thinking) to more primitive areas like the brainstem. This shift is meant to prioritise survival but can leave you feeling spacey or disoriented.
Changes in vision
During periods of acute anxiety, your pupils dilate to allow more light in, potentially leading to blurry vision or increased sensitivity to light. This is part of the body’s effort to enhance situational awareness, but it can leave you feeling unsettled and lead to anticipatory anxiety - where you end up becoming anxious about getting anxious.
How Anxiety Can Affect Behaviour
Anxiety affects not just the body and mind but also how we behave in day-to-day life. These behaviours are often attempts to cope with or avoid the feelings of fear and worry generated by the brain. They can vary widely depending on the individual, the type of anxiety and its severity.
Anxiety can lead to a variety of behaviours, including:
Avoidance Behaviour
Avoiding situations, people or tasks that may cause anxiety. For example, skipping social events, avoiding making decisions and, in severe cases, not leaving the house (agoraphobia).
We can hold the amygdala responsible here - when it perceives a situation as threatening, it signals to the prefrontal cortex (which is responsible for reasoning) to avoid the danger. If you continue to experience anxiety and avoid these situations then the fear pathway strengthens, making avoidance a habitual response.
Restlessness or Fidgeting
This may look like pacing, tapping fingers, bouncing legs, or other repetitive movements.
This stems from the hyperactivation of the SNS, which keeps the body in a heightened state of arousal. This activation is meant to prepare for action, even when no physical threat is present.
Please note that not all fidgety behaviours indicate anxiety. I tend to move my feet, wiggle or tap my fingers or twiddle with a pen when I am bored or in deep thought.
Fidgeting can actually be used to help people with ADHD to focus. And in my Hypnotherapy sessions, I encourage my younger clients (and sometimes even adults) to pick up and play with my box of fidget toys or colour as it increases sensory stimulation to the brain, which helps with concentration and focus
Compulsive Behaviours
These are repeated actions like checking doors or emails, counting, washing hands or ritualistic behaviours. They are commonly associated with Generalised Anxiety Disorder (GAD) and Obsessive Compulsive Disorder (OCD).
Compulsive behaviours arise when the parts of the brain responsible for decision-making (the orbitofrontal cortex) and habit formation (the caudate nucleus) create loops of repetitive thought-action cycles. These loops can become reinforced by temporary relief from anxiety when the behaviour is performed.
But as these behaviours become more frequent and time-consuming, the worry thoughts keep coming back, creating a stressful cycle.
Irritability
I am sure we have all experienced being in tense moments and becoming easily frustrated, overreacting and snapping at our nearest and dearest...
This is because anxious moments increase the production of stress hormones like cortisol, which can heighten emotional reactivity. Over time, chronic stress depletes the brain’s ability to regulate mood through the prefrontal cortex (that rational part of our brain), leading to irritability.
Procrastination
There are many people who see procrastination as being lazy or unmotivated but this is usually not the case. When the amygdala overreacts to a perceived threat or challenging task (such as prepping for a presentation or arranging a visit to the dentist), it suppresses the part of the brain responsible for planning and task execution (the dorsolateral prefrontal cortex). This can create a ‘freeze’ response, leading to inaction.
You then beat yourself up for not doing whatever it is that needs to be done and/or you feel the added pressure of a looming deadline, which creates further stress. This creates another loop of anxiety-inducing behaviour patterns.
(If you are interested in learning more about procrastination, the myths and how to tackle it, I did a 4 part podcast series with Cycle Chats which you can listen to here)
Clinginess or Overdependence
Clinginess is a common behaviour in children, especially at certain stages of development. However, when clinginess persists beyond those younger stages or becomes extreme, it may be a sign of underlying anxiety. It can manifest through behaviours like excessive attachment to parents or caregivers, fear of separation and difficulty navigating new or unfamiliar situations.
Similar behaviours can show up in adults too - a need for constant reassurance or heavy reliance on others for emotional support.
This is because anxiety activates the attachment system in the brain, governed by the hypothalamus and the 'love hormone or 'cuddle chemical' - oxytocin. This can lead to behaviours aimed at seeking safety and comfort through others.
Speech Changes (e.g. stammers or selective mutism)
This could be speaking too fast, stumbling over words or avoiding communication altogether.
As I hope you have gathered by now, anxiety reduces activity in the rational part of our brain. It also impairs higher-order functions like language processing. At the same time the overactive limbic system (amygdala and hypothalamus) prepares the body for survival, diverting resources away from non-essential activities like clear speech. Because let's be honest if you were about to be chased by a bear, your priority would not be having a conversation with your mate!
Over-preparation
In an attempt to control or mitigate fear, people with anxiety may excessively plan or prepare for events, often going beyond what is necessary. This is quite common with people who suffer with High Functioning Anxiety and is linked with traits of perfectionism. It is often fuelled by a fear of failure, making mistakes or encountering the unknown.
While it might feel like a productive way to ease worry, it can backfire, leading to exhaustion, procrastination and increased stress levels.
Why can’t I just stop these behaviours?
Our brain's ability to form new neural connections and reorganise itself throughout our lifetime is known as neuroplasticity. When anxiety becomes chronic, the brain undergoes structural and functional changes, which reinforce the behavioural symptoms.
This is because repeated anxious behaviours strengthen neural pathways in the amygdala and weaken the prefrontal cortex (that rational part of your brain), making it harder to break free from anxiety-driven habits.
Also chronic anxiety alters the the body's stress response and hormone balance and so it keeps your body in a heightened state of alertness, and thus driving those behaviours.
But that’s not all…
Anxiety can also disrupt essential bodily functions
If you’ve made it this far, then hopefully you will have come to realise that anxiety isn’t just an emotional or mental struggle; it is also a rollercoaster of body experiences.
There are three other critical aspects of our overall well-being that I wish to share with you as these are particularly sensitive to anxiety and ones that relate to a number of issues that I see clients for:
Sleep, weight and fertility levels.
As I mentioned right at the beginning, the activation of the amygdala when it perceives a threat triggers a cascade of reactions, which involve the release of stress chemicals.
In short bursts, those responses are helpful but chronic anxiety causes a constant firing of these stress chemicals. Overtime your body can become stuck in a state of hyperarousal and this distress disrupts homeostasis - the body's natural balance - leading to problems with sleep, weight regulation and fertility.
Let's look at each of these...
Sleep issues
Anxiety can significantly affect sleep in various ways, often creating a vicious cycle: poor sleep exacerbates anxiety and anxiety makes it harder to sleep.
These are some of the sommon issues that clients will report when we first start working together:
Difficulty falling asleep (onset insomnia)
Restless sleep
Waking up too early
Nightmares or night terrors
Sleep avoidance
Physical restlessness during sleep (restless legs syndrome)
Sleep paralysis
Teeth grinding (bruxism)
Night sweats
Hypnic jerks
Sleep walking or sleep talking
Anxiety has a huge impact on sleep for a number of reasons.
The most obvious reason is that anxiety gives the signal to your brain that there is danger. Now if there really was danger, you would not be falling or staying asleep for very long. Your amygdala remains hyperactive, making it harder to relax and transition into the relaxed state necessary for sleep and to experience deep restorative sleep.
Secondly, cortisol - the stress hormone - typically peaks in the morning and decreases at night. Anxiety disrupts this cycle, keeping cortisol levels elevated, which can delay the onset of sleep or cause early morning awakenings.
Anxiety also disrupts REM sleep - the stage of sleep responsible for emotional processing. As a result, you may experience more vivid or distressing dreams. To compensate, your brain works overtime to increase REM sleep, which surprisingly requires a significant amount of energy (- yes, we actually burn calories while sleeping!). This extra effort can leave you feeling emotionally and physically drained when you wake up.
Overtime, sleep deprivation weakens the immune system, impairs memory, focus and concentration and lowers emotional resilience. This can further exacerbate anxiety.
(To learn more about how anxiety impacts sleep, here are two previous blogs I have written: Why can't I sleep? - Tips to help get your overactive mind to sleep and This morning's anxiety is bought to you by a lack of sleep and a ton of coffee!)
Weight Management
No one ever comes home from a stressful day and thinks 'Ooh I just fancy myself a salad or a banana'. Realistically, we crave comfort foods, a takeaway or even a glass or two of alcohol to help calm us down.
We turn to comfort foods because they are high in sugar and fat, as these temporarily boost dopamine, the brain’s reward chemical. However, this behaviour can lead to weight gain over time.
Chronic anxiety leads to persistent cortisol elevation, which increases fat storage, especially around the abdomen. This is a survival mechanism - your body assumes you need to store energy for a future 'fight' and adds a protective layer of fat around your main organs.
On the flip side, anxiety can suppress appetite by activating the hypothalamus, which reduces hunger signals. This is why some individuals experience weight loss during periods of intense anxiety.
Overtime, anxiety alters the balance of hormones like ghrelin (which stimulates hunger) and leptin (which signals fullness), leading to disordered eating patterns. This can also lead to the risk of heart disease, diabetes, inflammation, nutrient deficiencies, fatigue and muscle wasting. Not to mention that fluctuations in weight may worsen self-esteem and body image, further fuelling anxiety.
(To learn more about the neuroscience of weight management click here)
Fertility Issues
Anxiety can interfere with fertility in both men and women. This is because reproduction is not essential for immediate survival - the brain deprioritises it during periods of prolonged stress. This can impact us in a number of ways and results in a number of fertility issues including:
Hormonal imbalances - the stress response reduces the production of gonadotropin-releasing hormone (GnRH), a key hormone that regulates ovulation and sperm production. This suppresses reproductive hormones like oestrogen, progesterone, and testosterone.
Menstrual irregularities - women with chronic anxiety may experience missed or irregular periods, making it harder to predict ovulation. Severe anxiety can also lead to amenorrhea (absence of menstruation).
Reduced libido - elevated cortisol levels dampen libido, which can further strain relationships and reduce the frequency of attempts to conceive.
Poor sperm quality - chronic anxiety is linked to lower sperm count, reduced motility and increased DNA fragmentation in sperm.
The disruption to hormones can also reduce the effectiveness of fertility treatments and prolonged stress can worsen underlying reproductive health conditions, such as endometriosis and polycystic ovary syndrome (PCOS).
While occasional stress is unlikely to cause long-term issues, chronic anxiety can significantly reduce the chances of conception.
But the good news is anxiety can be managed!
While the effects of anxiety can be overwhelming, recognising both the obvious and hidden symptoms is the first step towards reclaiming control.
It is also worth mentioning that not everyone will experience anxiety in the same way.
In my practice, I have known children to describe their version of anxiety as colours, sensations in their fingers and toes or the typical ‘tummy ache.’ Some may not be able to understand the feelings they are experiencing – they just know they don’t like it and they don’t want to feel that way.
Understanding the neuroscience of anxiety helps demystify its symptoms and paves the way for effective management strategies. It’s why in my sessions, I teach my clients about the brain and also why I write blogs like this one.
Tools like mindfulness, meditation, exercise and can help regulate the brain's stress response and enable the body and mind to find balance once again.
In some cases, medications like SSRIs (selective serotonin reuptake inhibitors) can help restore balance to neurotransmitter levels, reducing both mental and physical symptoms of anxiety. It’s not my place to tell you what you should or should not do medication-wise but I can certainly help support the effectiveness of the medication you take if you choose to go down that route.
Solution Focused Hypnotherapy
Solution Focused hypnotherapy is a powerful tool for reducing anxiety because it combines two evidence-based approaches: Solution-Focused Therapy and hypnosis. This powerful combination helps you calm the fear-driven part of your brain, reduce negative thought patterns and access a deeply relaxed state - all of which calm the mind and body.
Hypnosis is used to guide you into a calm, trance-like state, which counters the fight-or-flight response. It helps strengthen communication between the amygdala and the prefrontal cortex, allowing you to process your emotions more rationally.
By reducing the brain’s fear response, promoting relaxation, and encouraging positive action, it empowers you to break free from anxious patterns and regain control over your lives. If you are interested in finding out more, get in touch to arrange a free call.
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