The Physical Symptoms of Emotional Stress and Anxiety
Sometimes we look at stress and anxiety as worrying thoughts or negative thoughts that we can’t seem to shut off. You are off work but you continue to think about unfinished tasks or deadlines even when you don’t want to. You may find it hard to focus. Sometimes we know we are anxious because we feel uneasy or unsettled. You may also feel overwhelmed or irritable. The feelings may drive you to fidget or pace or do things that may or may not be helpful. These are common experiences of emotional stress and anxiety. But they are only part of the story. Do you know that stress and anxiety can affect your body and cause various physical symptoms or even physical illnesses?
How do stress and anxiety affect your body and cause physical symptoms?
We have an emergency system in our body, which is the stress response or the “fight or flight” response of the body. When we are confronted with a threat or a stressful situation, the amygdala in the brain processes the incoming information and sounds the alarm. Then it will kick start a cascade of processes and changes which involve hormones and signals in almost all body systems, such as the nervous system, the respiratory system, the digestive system, and the cardiovascular system.
These changes prepare the person to fight or flee. For example, the heart starts pumping faster and blood vessels dilate. More blood flows to the big muscle groups instead of the digestive system. The muscles tense up. You may start sweating to cool the body down so it can function better. It is a survival mechanism that has been very useful. We can react quickly to life-threatening situations without having to think and wasting precious time.
However, the alarm in the brain can malfunction when stress is too intense or chronic. As a result, the alarm can sound and the stress response can be turned on even when you don’t really need it. Your body will still go through the same changes due to the stress response. Over time, the repeated activation of the stress response can have a serious negative impact on your body.
Therefore, it is important to recognize the physical symptoms of stress and anxiety.
(Learn more about Stress Effects on the Body.)
What are the common physical symptoms of anxiety?
Increased heart rate
The stress response triggers a series of changes in the body to prepare a person to fight or flee. The heart needs to pump faster to increase blood flow to the big muscle groups. It can get too fast for the person’s age and physical condition and cause discomfort such as the sensation of a racing heart and chest pain. Sometimes, when people have panic attacks, they feel like they are having a heart attack.
Fatigue
It is exhausting for the body and mind to go through the stress response repeatedly or be in a constant state of tension. You may feel tired for no apparent reason or even after a long sleep.
Muscle tension and aches
Stress and anxiety cause the muscles to tense up. When the tension is temporary, the muscles still get to relax and take a break to maintain a sense of comfort and normal functioning. But if the stress is chronic, the muscles can stay tense for long periods of time with no break, which can lead to pain and stiffness.
Shortness of breath
You may experience shallow breathing or breathing too quickly. You may feel like you are unable to take in enough air. Sometimes these symptoms lead people to worry about if there is anything wrong with their heart.
Dizziness
Feeling dizzy or lightheaded is a common symptom of anxiety. Some people faint or pass out when experiencing panic attacks or extreme anxiety. In many cases, the stress response causes increased blood flow to the brain and rapid or shallow breathing, which then cause dizziness.
Upset stomach or digestive issues
Sometimes, people experience upset stomach or other digestive problems due to stress and anxiety, such as being gassy or bloated, heartburn, constipation and diarrhea. There are different home remedies or over-the-counter medications to help relieve these symptoms. However, it might be more effective to address the anxiety.
Nausea
Another common symptom of the stress response is nausea. You may feel a little queasy or may throw up.
Headaches
The tension in the neck and shoulders can trigger headaches or migraines. You may feel pressure in your head or around your eyes. Some people refer to the pain or discomfort as “stress headaches” or “tension headaches.”
Numbness or tingling sensations
When the stress response is activated, the blood flows to the major muscle groups so there is reduced blood flow to lower legs and arms. Therefore, people may feel numb or have tingling sensations in those lower extremities. You may also experience those uncomfortable sensations in other parts of the body such as your face, neck, and chest.
Insomnia or other sleep issues
The fight-or-flight response is connected to the sympathetic nervous system which gives the body a burst of energy to deal with danger. There is also the parasympathetic nervous system that helps the body deescalate and return to normal “rest and digest.” When the stress response is chronically activated, it would be hard for the body to calm down and rest, which causes sleep issues.
Sweating
When you are stressed, your body temperature rises which triggers the sweat glands to cool you down. Do you know there are two kinds of sweats? There is regular sweat and stress sweat. They are released from different glands and have different compositions which cause stress sweat to be milkier and harder to evaporate compared to regular sweat. (Learn more here.)
Bruxism or teeth clenching or grinding
Sometimes, people find out from their dentist that they are clenching or grinding their teeth as the enamel on their teeth is wearing off. There may be other reasons for this. But a lot of times, stress and anxiety may be the culprit. Wearing a mouthguard to prevent further damage is important. But it might be equally, if not more, important to reduce stress and anxiety.
What are the long-term health consequences of anxiety and chronic stress?
According to the American Psychological Association, “This long-term ongoing stress can increase the risk for hypertension, heart attack, or stroke.” Chronic stress can worsen many health problems.
How do I manage or reduce anxiety and related physical symptoms?
Stress is a normal part of life. When it is ongoing or overwhelming or chronic, there are different strategies for you to implement in order to manage your stress and anxiety level and reduce related uncomfortable physical symptoms.
- Avoid unhealthy coping, such as smoking, drinking, or using drugs. They can provide a sense of relief or escape in the short term but they invariably create problems in the long run.
- Eat a healthy diet, have regular movement of the body, and get enough sleep.
- Balance what you have to do and what you want to do. We all have responsibilities we must take care of, which create stress and pressure. Make sure you also have time to do things you enjoy.
- Spend time with friends, family, and/or pets.
- Learn mindfulness, relaxation, and grounding skills.
Therapy for anxiety
Once you have seen your primary care provider and have ruled out an underlying medical condition as the cause of your anxiety, you can look at the two main treatment options for anxiety: counseling/therapy and medications. If you are considering medications, please talk to your medical providers about the different medications, their risks, and potential benefits.
The modality we use to treat anxiety in counseling is Cognitive Behavioral Therapy (CBT). According to the Mayo Clinic, “it is the most effective form of psychotherapy for anxiety disorders.” We may also use exposure therapy which is part of CBT. It means we may ask you to gradually approach situations or things that make you anxious. In this way, you may find out that the monster you fear has no teeth. Therefore, you will be able to do what you need to do and continue to build confidence in the process. EMDR (Eye Movement Desensitization and Reprocessing), another evidence-based approach can also be utilized when appropriate.
Start Online Anxiety Treatment in North Carolina and Florida
Don’t let anxiety hold you back. You can overcome these feelings and physical symptoms and regain a joyful life. Anxiety treatment in North Carolina can help you feel more relaxed and confident in working towards a better future. Our counseling clinic in North Carolina has caring and highly trained therapists to help you start your counseling journey. When you are ready to get started, follow these simple steps:
- Contact Mindspace Counseling
- Meet with one of our therapists
- Start overcoming your anxiety and the impacts of trauma, leading you to be your most authentic and effective self in both personal and professional life.
Other Therapy Services at Mindspace Counseling
Anxiety therapy is not the only service we offer at our North Carolina-based therapy practice. An EMDR Intensive may benefit you and can be done via online therapy in North Carolina or Florida. Other therapy services we provide include grief counseling and EMDR therapy. If you’re struggling with anything postpartum, we offer perinatal mental health counseling as well. Get connected with us today.
