Managing physical discomfort from anxiety: Try these techniques

If you have anxiety, you may often experience nervousness or fear about everyday events. These feelings can be problematic and difficult to manage. They can also challenge everyday life.

Anxiety can also cause physical signs. Think about the times when you control anxiety. Maybe your hands were sweating and your legs were shaking. Your heart rate may have increased. You could feel unhappy in your stomach.

You can relate these symptoms to your nervousness. But maybe you weren’t sure why you were upset.

Most people experience occasional anxiety. The discomfort can be severe or turn into a condition if it lasts too long, causes significant distress or interferes with your life in other ways.

Read on to learn more about anxiety symptoms and how they can affect you.

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Table of Contents

Anxiety symptoms

Anxiety can have physical symptoms that affect daily health.

When your body responds to danger, you breathe faster because your lungs are trying to move more oxygen into your body if you need to escape.

Certain types of anxiety can have other physical symptoms.

If you are experiencing panic attacks, you can:

  • Fear that you will die
  • You may have difficulty breathing or you may feel suffocated
  • There are sensations of numbness or tingling in parts of your body
  • There is chest pain
  • Feeling lightheaded, dizzy, or feeling like you can get out
  • Feels too hot or feels cold

Anxiety, the body’s response to stress, is how your body warns you of threats and helps you prepare for them. This is called a fight-or-flight response.

Also Read: What Is Individual Psychotherapy And How It Works?

Let’s just quickly jump down below for some tips to deal with anxiety.


What to do when you feel physically uncomfortable due to anxiety?

When physical symptoms become overwhelming, it can help adjust your focus to more enjoyable activities. Think about what activities you enjoy and quickly change your focus.

For example, you might decide:

  • Call to your loved ones
  • Engage in a few stretches
  • Listen to favourite songs
  • Practice mindfulness meditation
  • Watch a favourite movie

However, whichever activities you choose, the point is to turn your extra energy into something that gives you pleasure and relaxation.

Physical health is also important as well as your mental health. So let’s see how to take care of yourself physically.

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Take care of yourself physically

Studies have shown that nutrition and exercise can affect your experience with anxiety disorder symptoms. To better manage the physical symptoms of anxiety and worry, think about some lifestyle changes.

Avoid certain foods or drinks that can exacerbate or worsen anxiety. For example, over use of certain foods and substances, including sugar and caffeine, can worsen feelings of anxiety.

Physical exercise can help reduce stress and tension felt throughout the body, increase energy levels and boost mood.

Stress-reducing relaxation exercises, such as meditation, can help you control your body’s emotions and stay calm during times of anxiety.

Here are strategies that can ease your mind, ease your anxiety and help you regain control of your thoughts so you can feel better.

Always be aware of the treatment of your symptoms. In the next section we have mentioned some tips that will be helpful to you.

Bring your awareness elsewhere

Treatment for anxiety depends on what symptoms you have and how severe they are.

Therapy and medicine are the two main treatments for anxiety. If you experience physical symptoms, take therapy or medications that improve your anxiety often lead to an improvement in these symptoms.

Cognitive-behavioural therapy is the most common and effective treatment for anxiety.

You may find that the therapy is helpful on its own. But if your symptoms do not improve, anxiety medication is an option that you can consult a psychiatrist.

You can also take action on your own to control anxiety symptoms.

Frequently Asked Question

The following are common question and answers about your body feel anxious

Does anxiety make your body uncomfortable?

Anxiety symptoms include fatigue, increased heart rate, shortness of breath, dizziness, headache, indigestion, discomfort, and tingling sensations.

Can anxiety cause strange body sensations?

Anxiety can cause many sensations in our body as it prepares us for fear. Such sensations are called “alarm reactions”.

How can I stop the physical feeling of anxiety?

Try deep breathing or mind-relaxing exercises to prevent this anxiety. There are numerous online resources and smartphone apps that, can help guide you in this way. Going for a daily walk or jog with it can also help you de-stress.

Why do I physically feel my anxiety?

If you have anxiety, your fear and anxiety trigger the fight-or-flight response, activating your sympathetic nervous system, which controls involuntary breathing and heart rate. This activation leads the body to release stress hormones such as adrenaline and cortisol, which contribute to the physical symptoms of anxiety.


Constant anxiety and fear are well-known symptoms of stress, but you may be less aware of the physical symptoms of anxiety. You may be unaware that what you are sharing is a matter of concern.

Untreated discomfort can have long-term effects on all areas of health.

There is no cure for discomfort, but treatment, which often includes therapies and medications, is often helpful in relieving the symptoms.

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