What Are the Physical Symptoms of Anxiety?

Anxiety doesn’t just affect how you think or feel. It can also cause physical changes in your body.

Sometimes these physical feelings can be the first thing you notice. You might even feel physically unwell without immediately connecting it to anxiety.

Understanding why this can happen may make the symptoms feel less confusing.

WHY CAN ANXIETY AFFECT MY BODY?

When you feel anxious, your body can respond as though it needs to deal with a threat or difficult situation.

Your heart may beat faster, your breathing can change and your muscles may become tense. You might feel more alert and notice sensations in your body that you would normally ignore.

This is part of the body’s natural response to stress or danger.

WHAT PHYSICAL FEELINGS MIGHT I NOTICE?

Anxiety can feel different for everyone.

Physical feelings can include:

• a fast or noticeable heartbeat
• feeling hot or sweating
• shaking or trembling
• feeling dizzy or light-headed
• feeling sick
• an unsettled stomach
• tense or aching muscles
• headaches
• changes to your breathing
• feeling restless or unable to relax
• feeling tired
• difficulty sleeping

You may experience some of these, none of them, or notice different physical feelings.

WHY CAN THE FEELINGS MAKE ME MORE ANXIOUS?

Physical symptoms can sometimes create a cycle.

You notice something in your body, such as your heart beating faster. You become worried about why it’s happening. That worry makes you more anxious, which can make the physical feeling stronger.

You then notice it even more.

Recognising this pattern can be helpful.

It doesn’t mean you should ignore new or concerning physical symptoms. It simply helps explain why anxiety and physical sensations can sometimes feed into each other.

WHAT CAN I TRY?

Slow your breathing.Try breathing slowly and comfortably for a few minutes.

Release some tension.Notice whether you’re clenching your jaw, raising your shoulders or tensing other muscles. Try gently relaxing them.

Focus on something around you.Bring your attention away from what’s happening inside your body. Notice what you can see, hear or feel around you.

Move around.A short walk or gentle movement may help if you’ve been sitting still and focusing on how you feel.

Notice patterns.Keeping a simple note of when the feelings happen and what was happening at the time may help you identify possible triggers.

WHEN SHOULD I ASK FOR MORE HELP?

Physical symptoms can have many different causes, so it’s important not to assume that something you’re experiencing is caused by anxiety.

If you have new, unexplained, persistent or concerning physical symptoms, consider speaking to your GP or another appropriate healthcare professional.

You can also seek professional support if anxiety itself is becoming difficult to manage or is affecting your everyday life.

Understanding anxiety
Why do I feel anxious for no obvious reason?
Why does anxiety make me feel physically unwell?
Simple breathing exercises for anxiety
Grounding techniques

WOULD YOU LIKE TO TALK TO SOMEONE?

Sometimes it can help to talk things through.

General information only. This is not a diagnosis or a substitute for professional healthcare advice.