Anxiety is a full-body experience. It often presents through physical symptoms, such as a tight chest, upset stomach, racing heart, or shaky hands. These sensations can be confusing and frightening, making the anxious feelings worse.
The connection between anxiety and physical discomfort is real. And understanding the mind-body connection can help people recognize what’s happening and cope better with the physical symptoms of anxiety.
What Is Somatic Anxiety?
Somatic anxiety refers to the physical symptoms that come with anxiety. “Somatic” literally translates to “of the body.” Somatic anxiety means your anxiety shows up in your muscles, your digestion, your breathing, or anywhere else in the body.
People with somatic anxiety may experience intense physical discomfort, but nothing shows up on a medical scan or blood test. That doesn’t mean the pain isn’t real. Rather, it might be rooted in your nervous system rather than a physical illness. For many people (especially those with sensitive nervous systems), anxiety is just as much a physical experience as it is an emotional or mental one.
Physical Signs of Anxiety
Have you ever wondered, “Can anxiety cause nausea?” Or “Can anxiety cause chest pain?” If so, the answer is yes. Common physical symptoms of anxiety include:
- Nausea, upset stomach, or diarrhea
- Chest pain or tightness
- Rapid, pounding heartbeat or palpitations
- Dizziness, lightheadedness, or feeling faint
- Shaking or trembling
- Tense or sore muscles
- Shortness of breath or feeling like you can’t take a full breath
- Sweating or feeling clammy
- Tingling or numbness
- Insomnia or restlessness at night
These symptoms can be scary, especially if they appear suddenly or mimic serious conditions like a heart attack. It’s always important to rule out physical illness with your doctor. However, if you’re medically cleared and still experiencing these symptoms, anxiety might be the cause.
Emotional, Mental, and Behavioral Signs of Anxiety
Not everyone experiences physical signs of anxiety. Symptoms can also impact the mind, emotions, and behaviors, which can be just as disruptive to daily life. Outside of the physical signs of anxiety, people may have the following symptoms:
- Constant fear or obsessive worrying
- Irritability or edginess
- Emotional numbness
- A need to escape or avoid situations
- Sadness or emotional and mental exhaustion
- Difficulty relaxing, even in calm environments
- Racing thoughts or “what if” spirals
- Inability to focus
- Catastrophic thinking (always imagining the worst-case scenario)
- Black and white thinking (seeing things as all good or all bad, with no in-between)
- Perfectionism and fear of making mistakes
- Constantly scanning for danger or rejection
- Jumping from one anxious thought to another with no relief
- Avoiding social situations or responsibilities
- Isolating from family and friends
- Overworking to “stay ahead” of fear or shutting down
- People-pleasing or masking your needs
- Using substances or food for temporary relief
Types of Anxiety Disorders
If anxiety is interfering with your daily life, it’s likely more than just stress. Anxiety can be a symptom of several diagnosable conditions. Here are some common types of anxiety disorders.
- Generalized Anxiety Disorder (GAD): Chronic worry about a range of topics, even when there’s no apparent reason for concern
- Social Anxiety Disorder: Fear of judgment, embarrassment, or rejection in social settings
- Panic Disorder: Recurring panic attacks, sometimes coming on completely out of the blue, with symptoms like chest pain or racing heart, difficulty breathing, dizziness, and shaking
- Post-Traumatic Stress Disorder (PTSD): Anxiety symptoms stemming from past trauma or overwhelming life events that were never properly processed or addressed
- Obsessive-Compulsive Disorder (OCD): Persistent, unwanted thoughts (obsessions) paired with compulsive behaviors performed to relieve anxiety
- Co-occurring anxiety: Anxiety accompanied by neurodivergence, including ADHD; or a mood disorder, like depression
- Postpartum Anxiety and Parenthood Anxiety: Anxiety experienced by pregnant and postpartum people due to new stressors, responsibilities, and massive changes in everyday life
The Role of the Fight-or-Flight Response in Physical Anxiety
The fight-or-flight response is your body’s natural way of reacting to danger. But when you’re living with anxiety, your brain may interpret everyday stressors, like traffic, emails, social plans, or neutral interactions, as dangerous threats.
For people with trauma histories or underlying mental health conditions, this response is often too easily activated. You may notice yourself jumping into panic mode over things that aren’t necessarily threatening. It’s a cycle—anxiety triggers fight-or-flight, which in turn ramps up anxiety. Over time, this can lead to constant hypervigilance, which can be completely draining for someone at any stage of life.
Hypervigilance is identified by being in a constant state of alertness, like scanning for signs of danger, even if it’s not present. This heightened sensitivity can make everyday situations feel overwhelming, as the brain interprets neutral or minor cues as potential risks. For someone with anxiety, hypervigilance can be hard to break unless someone receives professional support.
7 Lifestyle Changes for Anxiety
Managing anxiety takes more than just a checklist. However, certain lifestyle adjustments can make a real difference. Here are eight things you can do to manage anxiety today.
1. Be Mindful of Screen Time and Social Media
For people with anxiety, a great starting point in making a lifestyle change is ensuring you take regular breaks from screens and social media. The constant comparison, stimulation, and information overload can inflame anxiety. Plus, the endless scroll and blue light can keep the mind in a state of alertness, making it harder to relax or sleep.
- Example: Try setting app limits on your phone, turning off non-essential notifications, or choosing screen-free times during your day, such as the first 30 minutes after waking up and before bed. Consider replacing doomscrolling with listening to calming music or reading a book.
2. Spend Time in Nature
Get outside or plan outdoorsy activities when possible. Being in nature has an immediate calming effect on the mind and body. It can lower stress hormones, such as cortisol, and calms the nervous system. And it can boost mood-regulating chemicals such as serotonin.
- Example: Go for a daily walk around your neighborhood, visit a hiking trail, or even sit under a tree in your backyard. Even five minutes outside can prevent stress and help ground you when anxiety feels overwhelming.
3. Try Mindfulness Techniques
Mindfulness is the practice of bringing your attention to the present moment and making you feel more grounded. It can teach the brain to pause and redirect negative feelings associated with worry or fear. Over time you can incorporate it into your routine as a preventative measure, and it can even rewire the brain’s response to stress.
- Examples: Practice 4-7-8 breathing (inhale for 4 seconds, hold for 7, exhale for 8). You could also try grounding exercises like naming five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
4. Explore Somatic Releases
Somatic (body-based) techniques help release stored tension and shift your state from “fight or flight” to calm and centered. Try somatic releases, such as progressive muscle relaxation, to help alleviate stress. Letting out an audible breath with each tension release can increase the positive impact.
- Examples: Try tensing and releasing muscle groups one by one or gentle shaking of your arms and legs. You could also practice stretching your body slowly or doing “butterfly hugs” to create a sense of safety.
5. Try Journaling
Research shows that journaling makes a positive impact on our well-being at multiple levels, especially when done on a regular basis. Translating our thoughts and feelings into written words offers a host of benefits that support both psychological and physical health.
- Example: Try “worry dump” journaling. Set a timer for 20–30 minutes and write down everything you’re anxious about. It doesn’t need to be organized or even make sense. Stream of consciousness is fine here. When the timer is done, stop writing, shake it off, or do something else to regulate your body (movement or a grounding conversation with a loved one are good examples), and move on with your day. If anxieties sneak back in throughout the day or evening, tell them: “Hey, I hear you, and I’ll give you my full attention when I do my next worry dump tomorrow.” It sounds counterintuitive, but having a consistent container for your anxiety teaches your nervous system that it’s safe to feel those feelings.
6. Build Simple and Soothing Routines
Anxiety thrives in unpredictability. Having even a few daily rituals can bring a sense of order and calm, especially when they’re focused on caring for yourself. Routines signal to your brain that you’re safe, and they make time for activities that aren’t achievement based.
- Examples: Try starting your morning with a gratitude journal rather than scrolling through social media. Engage with friends who feel safe and schedule regular times to connect. On Sunday nights before a busy work week, have a warm shower and a good book as part a wind-down routine.
7. Reach Out for Support
Isolation can make anxiety worse. Talking to someone who understands and offers unconditional support can help you feel seen and feel less alone. It also opens the door to stronger connections and a healthy way of coping when times get tough.
- Examples: Make a habit of checking in with someone you trust, even just by text. If you feel stuck, consider speaking with a mental health professional who can help you understand your anxiety and explore personalized tools for healing.
Our Comprehensive Anxiety Services in Minnesota
Whether you’re navigating new challenges or managing ongoing anxiety, our full continuum of care can meet you where you are. If anxiety is affecting your ability to work, attend school, care for yourself, or manage your day-to-day life, you don’t have to handle it alone. PrairieCare offers a full continuum of specialized programs to help individuals of all ages and backgrounds develop tools to manage and reduce the impact of anxiety.
- IOP is a flexible, partial-day program that works well for individuals who can still attend school or work but require more support than weekly therapy.
- PHP offers a more intensive, full-day program. It’s ideal for individuals who need stabilization after a crisis or hospital stay, or those whose symptoms have made daily life particularly challenging.
- Residential treatment provides intensive, around-the-clock care for adolescents struggling with mental health and co-occurring disorders. These home-like settings offer a comfortable, nurturing, and distraction-free space for them to heal.
At PrairieCare we serve children, teens, and adults in locations across Brooklyn Park, Edina, Mankato, Rochester, Minneapolis, Maplewood, and Woodbury. Plus, our parent company, Newport Healthcare, provides residential treatment for adolescents and young adults in Minnesota and nationwide. Our programs are designed to meet you where you are in your healing journey.
Whether you’ve been managing anxiety for years or are just beginning to wonder if something more is going on, we’re here to help—providing compassion, accessibility, and judgment-free support.
Get started by calling our team at 952-826-8475 or learning more about our admissions process here. You can also request a no-cost mental health screening by clicking the button below and filling out the form on the right. Our team will contact you within one business day to begin the process.
FAQ
What are physical symptoms of anxiety?
- Nausea, chest tightness, dizziness, rapid heart rate, muscle tension, and shaking are some of the most common physical symptoms.
What is the 3-3-3 rule for anxiety?
- It’s a grounding technique: Name 3 things you can see, 3 things you can hear, and move 3 parts of your body or try to notice 3 different sensations.
Can anxiety cause you to feel sick?
- Absolutely. Many people with anxiety experience nausea, digestive upset, a racing heart, shortness of breath, shakiness, dizziness, and fatigue.
How do I stop shaking from anxiety?
- Try grounding exercises, slow breathing, progressive muscle relaxation exercises, and mindfulness techniques. Professional treatment may also be necessary.
What’s the difference between somatic and cognitive anxiety?
- Somatic anxiety shows up physically (e.g., nausea, tension), while cognitive anxiety centers around thoughts (e.g., worry, rumination). Most people with anxiety experience both types of symptoms.