Anxiety is a common condition that involves constant feelings of uneasiness, worry and fear. It can manifest both emotionally and physically in various ways throughout the body. Understanding where anxiety sits in the body can help identify signs and symptoms.
The Brain
The main physical source of anxiety is the brain. When faced with a potential threat, real or imagined, the amygdala (the part of the brain responsible for emotional responses) sends a distress signal to the hypothalamus. This area of the brain functions like command central, communicating with the rest of the body through the nervous system to coordinate the fear response.
The hypothalamus signals the adrenal glands to release stress hormones like adrenaline and cortisol. These hormones trigger physical changes to prepare the body to fight or flee. Heart rate increases, breathing quickens, muscles tense and blood pressure rises. At the same time, the frontal cortex, responsible for rational thought, is inhibited so that quick reflexes and impulsive actions can take over.
While this response would be useful in the face of immediate physical danger, chronic anxiety causes it to be activated frequently – even when there is no real threat. Over time, the ongoing state of high alert can take a physical toll and alter brain circuits, leading to more anxious behaviors and thought patterns.
The Body
When anxiety flips the fight-or-flight switch, a ripple effect of physical changes occurs throughout the body. Some common ways anxiety manifests physically include:
- Muscle tension
- Headaches
- Nausea
- Dizziness
- Shortness of breath
- Rapid heartbeat
- Sweating
- Trembling
- Fatigue
- Insomnia
- Frequent urination
- Upset stomach or diarrhea
While anyone can experience physical symptoms of anxiety from time to time, those with generalized anxiety disorder often live with these signs on a chronic basis. The constant state of arousal and the effort required to maintain it can wear on both the mind and body.
The Chest
Some of the most pronounced physical effects of anxiety manifest in the chest. This includes:
- Tightness and pain
- Palpitations
- A feeling of the heart beating too fast, too hard or irregularly
- Shortness of breath
This occurs as a result of rapid breathing and increased heart rate. Hyperventilation causes chest constriction and discomfort. The heart races to pump blood to major muscle groups faster. For those unaware of their anxiety, chest symptoms can feel frightening and resemble those of a heart attack. Learning to identify them as signs of anxiety can help reduce additional fear.
The Stomach
Many people with anxiety experience gastrointestinal issues like:
- Nausea
- Abdominal pain
- Vomiting
- Diarrhea
- Constipation
- Bloating
- Loss of appetite
This is the body’s natural response to stress. When the fight-or-flight system activates, digestion shuts down to allow blood and oxygen to go to the muscles instead. Muscles involved in digestion can also tighten, causing abdominal discomfort. Those with chronic anxiety often have ongoing digestive disturbances that result in weight loss or gain.
The Skin
Stress also manifests on the skin in the form of:
- Rashes and hives
- Flushing and blushing
- Sweating
- Itching
This is caused by increased blood flow and rising body temperature prepared for potential action. Chronic stress also increases glucocorticoid production, which can damage collagen, accelerating skin aging. Those with skin conditions like eczema, psoriasis and rosacea may experience flares related to anxiety.
The Hands
Some of the most outwardly visible symptoms of anxiety involve the hands, including:
- Trembling
- Sweating
- Coldness
- Tingling or numbness
These signs occur as cortisol decreases blood flow to the extremities to focus on major muscle groups. The hands may tremble in preparation for defense or escape. Tingling results from breathing changes associated with anxiety. Frequent anxiety can cause Raynaud’s phenomenon, where hands and feet turn numb and cold at the slightest stress.
The Eyes
Anxiety also commonly manifests in the eyes, including:
- Rapid eye movements
- Pupil dilation
- Twitching eyelids
- Vision changes
- Irritated eyes
This relates to muscles tensing around the eyes and altered oxygen levels from hyperventilation. Eye twitching occurs from muscle spasms, while blurred or spotty vision results from rapid heartbeat and breathing. Anxiety can also cause scared or darting eyes as environmental stimuli are scanned for threats.
The Long-Term Effects of Anxiety on the Body
While anxiety produces many acute physical effects as part of the stress response, ongoing anxiety can also cause long-term changes to the body and increase disease risk. These include:
- Ongoing fatigue and insomnia
- Changes in eating habits leading to unnecessary weight gain or loss
- Disruption of reproductive hormones
- Gastrointestinal disorders like irritable bowel syndrome (IBS) or ulcers
- Worsening of chronic conditions like diabetes, arthritis and heart disease
- Increased inflammation leading to heightened pain
- Frequent headaches and migraines
- Muscle injury from persistent tension
- Lowered immunity and frequent illnesses
- Accelerated aging
While the purpose of anxiety is to protect the body, chronic activation of stress responses strains the body significantly. Understanding where anxiety sits – both physically and emotionally – is important for managing symptoms.
Conclusion
Anxiety can produce a wide array of physical symptoms that affect multiple systems of the body. Learning where anxiety commonly manifests can make it easier to catch symptoms early. While anxiety originates in the brain, its effects ripple outwards as the mind triggers defensive biological responses. These can result in shortness of breath, stomach issues, skin changes, trembling, eye twitching and more throughout the body.
Ongoing anxiety causes wear and tear on the body that makes chronic illnesses worse and shortens lifespans. Managing anxiety is crucial for maintaining overall health. Strategies like therapy, lifestyle changes and medication can help reduce anxiety and its effects. Though anxiety feels like an inescapable spiral of mental and physical symptoms, it is possible to disrupt its course and limit its impact on health and wellbeing. Understanding its common physical expressions is the first step.