The Body's Response: Understanding the Physical Manifestation of Anxiety

Anxiety is something that I have battled with for an over a decade. A part of that disorder that never ceases to amaze me are the physical symptoms. The list is practically endless but most of us have dealt with similar ones. 

This was one of the most frustrating parts to manage and to explain to other people who may not understand. Yes, anxiety starts in the mind and it is usually triggered by a thought whether that be a conscious or a subconscious one. What it causes though, is a physical reaction. That’s why it’s so hard to treat and manage it. It becomes physically debilitating. 

Over the years, I’ve dealt with a variety of physical symptoms, and I can say that in theory, you’d think some would be easier to deal with than others, but when you’re experiencing high levels of anxiety, that just isn’t the case. 

These are my top five physical manifestations of anxiety:

• Stomach ache

• Nausea

• Sweating

• Headaches

• Chest Tightness

Of course, there are so many other symptoms of anxiety such as forgetfulness, racing thoughts, heart palpitations, shaking, ears ringing, a need to go to the toilet; the list goes on! These top five are ones that I have spent a lot of time trying to understand as they can make day-to-day tasks impossible if you don’t know how to manage those symptoms.

Anxiety Symptom - Stomach Ache

Why it’s so bad - The high level of pain. Our brains and stomachs are closely linked in our central nervous system so when we are in extremely heightened emotions, our stomach will react. That’s why we get butterflies, cramps, tension, etc. Having a stomach ache that’s so severe because of anxiety feels almost impossible to deal with. You can’t make the muscle relax easily and the pain leaves you doubled over so you can’t carry out normal tasks.

Tips for dealing with it - A hot water bottle is always a good start if you can. That’s one of the fastest ways to try and relax the muscles before the pain escalates to something really severe. Stretching out your abdomen is another good option to trigger the relaxation of muscles. Try not to eat too much or any heavy foods if you are going into a stressful situation as that means your stomach has to work harder than normal and it may struggle.

Anxiety Symptom - Nausea

Why it’s so bad - Feeling like you’re going to be sick is never a pleasant experience but when coupled with anxiety, it leaves you in a state of panic. There’s not a lot you can do to ease it in the moment and then other people around you start panicking because they don’t want you to be sick. You feel isolated, ostracised and fearful to put yourself in a situation where you might be unwell. 

Tips for dealing with it - This took me an incredibly long time to figure out and it may be different for everybody. I found that it all starts with your diet. If you’re kind to your body, it will be kind to you. I cut out caffeine, sugary foods, fatty foods, dairy and red meat. Then comes the stress reliever. The more you try to suppress your emotions, the worse you will feel. Try to find a hobby that you can easily carry out and speak to loved ones about how you’re feeling, especially when you feel overwhelmed. 

Anxiety Symptom - Sweating

Why it’s so bad - This one is mostly down to embarrassment but it also is very uncomfortable when your body temperature feels as though it is constantly rising. It can also mean getting ill if you try to cool down, sweat a lot and then are exposed to the elements. It dictates what you wear which can be challenging if you’re in a situation that requires a certain outfit (like a work uniform). 

Tips for dealing with it - If you can, try and wear loose fitting clothing, with patterns. That means if you sweat a lot, it shouldn’t be as noticeable. Keep a cool drink with you to help you feel cooler or a cool pack of some kind. 

Anxiety Symptom - Headaches

Why it’s so bad - It leaves you unable to work or function at all. Migraines can cause other issues with vision, so not only are you dealing with a lot of pain, but you actually can’t see properly. Usually with anxiety headaches comes dizziness and that is horrible. It can feel like motion sickness and that leaves you unable to drive or work at all really. 

Tips for dealing with it - Prevention is key here. Once the headache sets in, all you can do is take pain killers and try to ride it out. This is where the hobbies are helpful and make sure to take breaks from stressful tasks. Make sure to check in with your breathing and try to avoid sugary foods too. 

Anxiety Symptom - Chest Tightness

Why it’s so bad - It leaves you breathless so everything takes a lot longer than it normally would. It can come on suddenly and again, the pain is distracting and difficult to deal with so you have to pause any tasks that you are doing. If you feel like your chest is tight, it can be difficult to regulate your breathing which will make the anxiety worse and thus the symptoms will be worse.

Tips for dealing with it - Stress outlets and music were the biggest help for me. Make sure to break up the day and get outside if you can but taking your mindset away from what is the trigger usually eases this symptom for me. Also, try to follow a guided meditation to help regulate the breathing and ease up the chest tightness.

If you are concerned about any physical symptoms you have then always go and see your GP. You can never be too careful. The last piece of advice I got from a doctor is that I need to find a way to manage the stress and anxiety otherwise my symptoms would get worse which would mean more hospital trips.

We are all different but hopefully, some of the things I learned on my journey can assist you on yours and make it that little bit easier. 

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