The Connection between Anxiety and your Body

Picture this: A child wakes up on the first day of school with a stomachache. They insist they aren’t sick, but their tummy hurts, their hands feel clammy, and they don’t want to leave the house. Or imagine an adult lying in bed at night, exhausted but unable to sleep, their heart racing as their mind replays the day. These aren’t random physical symptoms—they’re the body’s way of expressing anxiety.

When we think about anxiety, we often picture racing thoughts, worry, or overthinking. But anxiety doesn’t just live in the mind—it shows up in the body, too. For children, teens, and adults alike, anxiety can cause physical symptoms that feel confusing, overwhelming, or even scary. The good news is that by understanding this mind-body connection, you can begin to respond with compassion and healthier coping strategies.

Why Anxiety Affects the Body 

Anxiety is the body’s natural response to stress. It triggers the “fight-or-flight” system, releasing stress hormones like adrenaline and cortisol. While this response is meant to protect us in real danger, when it’s activated too often—like during ongoing stress at school, work, or in relationships—it can make the body feel like it’s always on high alert.

Common Physical Symptoms of Anxiety

• Racing Heart or Palpitations: Your heart beats faster to prepare you to “fight or flee.”
• Tip: Practice slow, steady breathing (inhale for 4, exhale for 6) to signal to your body that it’s safe to calm down.

• Tense Muscles and Headaches: Anxiety makes the body tighten up, which can cause soreness or frequent headaches.
• Tip: Gentle stretching, progressive muscle relaxation, or even a warm shower can help release built-up tension.

• Stomach Aches or Nausea: The gut and brain are closely connected, so stress often shows up in digestion.
• Tip: Encourage mindful eating and small breaks during the day to check in with how your body feels

• Trouble Sleeping: Racing thoughts and a body on high alert make it hard to rest.
• Tip: Create a calming bedtime routine—limit screens before bed, try relaxation exercises, and keep a consistent schedule

• Feeling Restless or Shaky: The surge of stress hormones can make kids and adults feel jittery or “on edge.”
• Tip: Light movement like walking, dancing, or even stretching helps release excess energy.

How Therapy Can Help

Therapy provides a safe space to understand how anxiety affects both mind and body. Together, we can:

• Identify personal anxiety triggers and how they show up physically.
• Learn grounding and relaxation techniques to calm the body.
• Build coping strategies to manage stress before it becomes overwhelming.
• Develop greater awareness and compassion for yourself, so physical symptoms feel less scary and more manageable.

Why Virtual Therapy Can Be Helpful

When anxiety already feels overwhelming, the thought of going to an appointment can feel like “one more thing.” Virtual therapy makes support more accessible:

• Sessions can happen from the comfort of your home.
• Teens and children often feel more at ease in a familiar environment.
• Scheduling is flexible around school, work, and family life.

Supporting Yourself or Your Child

Anxiety is not just “in your head”—it’s a whole-body experience. By listening to what your body is telling you, you can begin to respond with care rather than fear. With the right support, children, teens, and adults can learn to manage both the mental and physical symptoms of anxiety, leading to more confidence, calm, and resilience.

Quick Tips for Managing Anxiety in the Body

• Pause and take slow, intentional breaths.
• Stretch or move to release built-up tension.
• Notice where in your body you feel stress and respond gently.
• Create small moments of calm throughout the day.
• Reach out for support if anxiety feels too heavy to handle alone.

You don’t have to face anxiety on your own. If you would like more support, we offer low-cost, affordable therapy for children, teens, and adults. Book a free 15-minute consultation with me, Sapna, or one of our other therapists—we would be honoured to walk alongside you on this journey.