the powerful connection between anxiety and physical symptoms
Have you ever felt a racing heart and wondered, “Am I having a heart attack?” Or maybe dizziness, tingling, or stomach pain that made you think, “Something has to be wrong with me”?
If so, you’re not alone—and you’re not imagining things. These physical sensations are real, and they’re often the result of anxiety.
In this post, we’re breaking down the connection between anxiety and the body, the most common physical symptoms caused by anxiety, and how to stop fear from making those symptoms worse.
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Disclaimer
Although I’m a licensed therapist, I’m not your therapist—and I’m definitely not a doctor. This blog is for informational and educational purposes only. If you’re experiencing new or persistent symptoms, always consult your medical team for personalized advice.
Why Does Anxiety Cause Physical Symptoms?
When your brain perceives a threat (even if it's just a thought), it triggers your fight-or-flight response—your body’s built-in survival system. This system prepares you to run from danger or stand and fight.
That means your sympathetic nervous system floods your body with stress hormones like adrenaline and cortisol. This causes very real physical changes.
What Does Fight-or-Flight Feel Like?
Think about what happens when you’re startled. Your heart races. You might feel shaky or breathless. Maybe your knees go weak.
These reactions serve a purpose:
Your heart beats faster to pump blood to your muscles.
Your breathing becomes shallow to bring in more oxygen.
Your digestion slows to conserve energy for your muscles.
Your muscles tense up, ready for quick action.
This response is helpful when you’re in actual danger—but with health anxiety, your brain may respond to a thought as if it were a real emergency.
Common Physical Symptoms of Anxiety—and Why They Happen
Let’s walk through some of the most common anxiety-related symptoms and what’s happening in your body when they show up.
1. Heart Palpitations and Chest Tightness
If your heart races, skips a beat, or your chest feels tight—even after being cleared by a cardiologist—anxiety may be the culprit.
Your heart speeds up to pump blood to your muscles.
Chest tightness can come from tensed chest muscles.
While these sensations are scary, they’re often your nervous system doing its job—not a sign that something is wrong with your heart.
2. Dizziness and Lightheadedness
Anxiety changes your breathing—making it quicker and shallower. This can lead to hyperventilation, where the level of carbon dioxide in your blood drops too low. That drop can cause:
Dizziness
Lightheadedness
A sense of faintness
This often creates a vicious cycle: you feel dizzy, get anxious about feeling dizzy, and your anxiety ramps up—making the dizziness worse.
3. Tingling, Numbness, or Weakness
When you're anxious, blood flows away from your extremities (like your hands and feet) and toward your core.This can lead to:
Tingling sensations
Numbness
A weak or “rubbery” feeling in limbs
It’s your body trying to protect vital organs—but it can feel very unsettling.
4. Stomach Issues (Nausea, Diarrhea, Indigestion)
Your gut and brain are deeply connected. Anxiety slows down digestion, which can lead to:
Nausea
Bloating
Diarrhea
General stomach discomfort
If you notice your stomach acts up when you’re stressed or worried, this is why.
When to Talk to a Doctor
If you’re experiencing new, intense, or persistent symptoms that haven’t been evaluated, always check in with your doctor. Anxiety symptoms can mimic medical conditions, and it’s important to rule out anything serious.
That said, if your symptoms come and go in a pattern, and your medical team has reassured you that everything looks okay, you may be stuck in a cycle of health anxiety—where fear about your symptoms is keeping them around.
How to Stop Feeding the Fear
Let’s talk about how to break that cycle and stop fear from making anxiety symptoms worse.
1. Label the Sensation
Instead of spiraling with “What if this is serious?”, try telling yourself:
“This is my nervous system responding to stress. It makes sense.”
Just naming it as anxiety can take the intensity down and help the feeling pass more quickly.
2. Slow Down Your Breathing
Fast, shallow breathing feeds anxiety—and symptoms like dizziness or palpitations. Instead, try diaphragmatic breathing:
Put one hand on your chest and one on your belly.
Breathe so that only your lower hand (belly) rises and falls.
Try box breathing:
Inhale for 4 seconds
Hold for 4 seconds
Exhale for 4 seconds
Hold for 4 seconds
This activates your parasympathetic nervous system—the one that helps you calm down.
3. Shift Your Focus
The more attention you give a symptom, the more intense it feels. So instead of hyper-focusing on it, try:
Moving your body (if safe)
Doing a grounding activity that engages your senses
Reaching out to a friend, family member, or even a pet
Your nervous system follows your focus—even if it takes a few minutes to catch up.
You’re Not Broken—You’re Just Stuck
If this cycle sounds familiar, I want you to hear this: you’re not broken. Your body isn’t betraying you—it’s trying to protect you. It’s just a little confused right now.
Anxiety can make normal body sensations feel like a threat. But the truth is:
Your body knows what to do. And you don’t have to be afraid of every sensation.
A Simple Challenge for You
Next time you feel that familiar, uncomfortable sensation and start to spiral, try this:
“This is my nervous system doing its job. I know what this is. Thank you, but I don’t need you right now.”
The more you practice this response, the easier it becomes to break the fear-symptom-fear loop.
Want More Help?
If you found this helpful, be sure to subscribe to my podcast, Health Anxiety Unlocked, and leave a comment to let me know what you’d like to hear about next.
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You are stronger and smarter than your anxiety. Keep going—you’ve got this. 💛