What Happens in Our Body When We Experience Anxiety?
Anxiety is something most people experience throughout their lifetime, but very few people fully understand what is happening in their bodies when they’re feeling anxious. When we experience anxiety, our body goes through a series of physical and chemical changes designed to help us respond to threats. Let’s explore what is happening inside our body, why we feel physical symptoms, as well as how understanding our body’s responses can help us better manage anxiety.
The Science Behind Anxiety: Fight or Flight
Anxiety triggers our body’s fight or flight response, which serves as a survival mechanism. Here is what happens in the process:
Hormones are Released: When we feel threatened or anxious, the brain releases stress hormones—adrenaline and cortisol. These hormones are responsible for the sudden burst of energy and altertness that can help us respond to danger.
Heart Rate Increases: To prepare for action, the heart pumps faster, increasing blood flow to the muscles and organs. this is why your heart may feel like it is racing.
Breathing Becomes Rapid: Rapid breathing, or hyperventilation, occurs to bring more oxygen into the body. This prepares us for physical action but can also lead to dizziness or light headedness.
Physical Symptoms: Why You Feel What You Feel
The physical symptoms of anxiety can feel uncomfortable and even frightening. Here is why they happen:
Muscle Tension: Anxiety often causes muscles to tense up, particularly in the shoulders, neck, and back. This tension is meant to prepare our muscles for quick movement but can lead to soreness and discomfort over time.
Digestive Disturbances: When the fight-or-flight response is triggered, digestion slows down. This is because the body redirects energy away from digestion toward more essential functions for survival. As a result, anxiety can lead to nausea, stomach cramps, and digestive issues.
Sweating and Trembling: As adrenaline surges, the body may react by sweating to cool down and trembling as a reaction to the excess energy.
The Brain’s Role: Amygdala and Prefrontal Cortex
The amygdala, a part of the brain involved in processing emotions, plays a key role in the anxiety response:
Amygdala activation: When you sense a threat, the amygdala sends a signal to the brain, activating the fight or flight response. The amygdala often reacts faster than the rational part of the brain, so we may feel anxious before we understand why.
Prefrontal Cortex Suppression: The prefrontal cortex is responsible for decision-making and rational thinking, can be temporarily suppressed. This is why it is hard to think clearly or make logical decisions during intense anxiety.
Long-Term Effects of Chronic Anxiety
When anxiety is prolonged, the body remains in a heightened state of stress, which can lead to negative effects:
Increased cortisol levels: Over time, chronically high cortisol levels can affect the immune system, making you more susceptible to illness.
Digestive Issues: Chronic anxiety can cause long-term digestive issues, including irritable bowel syndrome (IBS).
Muscle Tension and Pain: Constant muscle tension can lead to aches and pains, often in the neck, shoulders, and back.
How Understanding the Anxiety Response Can Help You Cope:
Recognizing what is happening in your body when you feel anxious can be empowering. Here are some strategies to help:
Breathing Exercises: Practicing deep, slow breathing helps counteract rapid breathing and lowers heart rate.
Grounding Techniques: Techniques like the 5-4-3-2-1 method can help reconnect you to the present and shift focus away from the anxiety.
Progressive Muscle Relaxation: Tensing and relaxing each muscle group can reduce overall muscle tension.
Mindfulness: Mindfulness practices allow you to observe anxious thoughts and feelings without judgement, helping to calm the amygdala’s response.
Short-Term Cold Exposure: Short-Term Cold Exposure such as putting an ice pack on your chest, stimulating your vagus nerve, sends a signal to your parasympathetic nervous system to calm down.
Final Thoughts
Understanding the physical response of anxiety can demystify it, making it feel less overwhelming. The next time you feel anxiety building, remind yourself that your body is reacting in ways designed to keep you safe. With practice, you can learn to manage and respond to these signals in healthy, constructive ways.
xx Alicia
