Anxiety: Physical symptoms and how to cope with them (2023)

Anxiety can cause many physical symptoms, such as sweating hands, shaking legs, and a fast heart rate. However, there are several ways to relieve these symptoms.

Moderate anxiety levels are part of the human survival instinct. When someone has exposure to a perceived threat, their body triggers a response to help them focus and spur them into action.

However, some people struggle with constant or overwhelming anxiety during their daily lives when there is no threat. They may feel nervous, worry about everyday events, and experience physical symptoms of anxiety that make life challenging.

This article explores anxiety and how it affects the body. It looks at the physical symptoms of anxiety and why they happen. It also discusses some potential treatments and when to get advice from a healthcare professional.

Anxiety: Physical symptoms and how to cope with them (1)Share on Pinterest

Anxiety is the body’s response to a stressful situation, such as attending a significant event or speaking in public. It is normal to feel nervous, tense, or apprehensive in these circumstances.

However, some individuals experience these emotions in situations that are not typically stress-inducing. They may have feelings of extreme and overwhelming anxiety, which may cause heart-pounding panic and irrational fears. These people may have an anxiety disorder.

Anxiety disorders are common. They are more prevalent among females than males.

Types of anxiety

(Video) Coping with the Physical Symptoms of Anxiety with Meditation | HealthyPlace

Anxiety is a common component of several different anxiety disorders, including:

  • Obsessive-compulsive disorder (OCD): OCD is characterized by repetitive irrational thoughts that cause an individual to repeatedly perform specific behaviors in a particular way.
  • Panic disorder: Someone may experience random, recurring panic attacks that consist of a sudden period of intense anxiety and fear.
  • Post-traumatic stress disorder (PTSD): Individuals who have experienced a traumatic event may develop PTSD. PTSD manifests as flashbacks, nightmares, uncontrollable thoughts, and severe anxiety.
  • Illness anxiety disorder: Formerly known as hypochondria, a person may have illness anxiety disorder when they are overly anxious about their health and imagine that they have physical ailments.
  • Phobia: People with phobias experience a high level of fear due to a specific situation, activity, object, or event.
  • Social anxiety disorder: This disorder affects people in and before social situations and interactions with others. It can cause overwhelming fear.
  • Separation anxiety disorder: If someone fears being away from a particular person or place, they may have a separation anxiety disorder. This is prevalent among young children but affects adults as well.

Although anxiety disorders come under the umbrella of mental health conditions, they can also cause physical reactions.

In addition to distress, fear, and worry, a person may have physical symptoms of anxiety, including:

  • a dry mouth
  • lightheadedness or feeling faint
  • hot flashes or chills
  • restlessness
  • shortness of breath
  • sweating
  • tingling or numbness
  • an increased heart rate
  • shaking
  • nausea
  • gastrointestinal symptoms, such as constipation, diarrhea, or indigestion
  • changes in appetite

Panic attacks can occur suddenly. If a person experiences a panic attack, they may feel that they are in extreme danger or are losing control.

People can have strong physical reactions during a panic attack, and they may even feel as though they are having a heart attack.

Some symptoms of a panic attack may include:

  • chest pain
  • chills
  • difficulty breathing
  • problems swallowing, or a feeling of choking
  • excessive sweating
  • a racing heart rate
  • feeling faint and nauseous
  • feeling that death is imminent
  • hot flashes
  • hyperventilation
  • numbness or tingling in the fingers, arms, or toes
  • shaking
  • stomach pain
  • a feeling of cold in the hands and feet
  • feeling detached from the body
  • dizziness or lightheadedness
  • blurry vision

Learn more about the differences between anxiety and panic attacks here.

Why the body responds to anxiety

Stressful life events can trigger panic attacks. However, panic attacks do not always have an obvious cause.

The physical symptoms of panic attacks are due to the body’s fight-or-flight response, which generates fear and anxiety.

During the fight-or-flight response, an individual responds to authentic and unreal danger in the same way and with the same physiological reactions. For example, their heart and breathing rates increase, they have a surge of adrenaline, and their senses become hyperalert.

A person’s body responds in this way because it is preparing to either fight the threat or run away from it.

(Video) Physical Symptoms Of Anxiety

The increase in blood flow prepares the muscles to flee from danger and allows the brain to focus and make quick decisions. The rapid breathing provides the body with more oxygen, ready to escape.

However, these things may cause the individual to feel as though they cannot get enough air, which may result in further feelings of panic.

The long-term effects

Anxiety disorders can cause people to avoid situations that they know trigger negative emotions. They may feel ashamed that they cannot live their lives as everyone else does. In turn, this may lead to increased social isolation and further withdrawal.

When this happens, a person may enter a cycle of living in fear of fear, meaning that the fear of a panic attack causes them to have more panic attacks.

If someone has chronic anxiety, they are always on high alert. This may negatively affect their cardiovascular, digestive, immune, and respiratory health.

If a person experiences panic and anxiety, they should talk with a healthcare professional. They can rule out the possibility of other conditions and physical causes, such as:

  • mitral valve prolapse
  • hyperthyroidism, or an overactive thyroid gland
  • hypoglycemia, or low blood sugar levels
  • stimulant use, such as that of amphetamines, cocaine, or caffeine
  • medication withdrawal

Healthcare professionals can help people cope with the physical symptoms of anxiety by suggesting a combination of medications and psychotherapy.

Some research notes that combining these methods can be effective.

(Video) Why Do I Have Anxiety Symptoms without Feeling Anxious??


Medications do not cure anxiety, but they help can people manage their symptoms more effectively and prevent them from affecting their daily routine.

The type of medication a healthcare professional recommends may differ depending on the individual’s symptoms and the severity of their anxiety.

One group of medications that healthcare professionals may prescribe to treat anxiety disorders such as social anxiety disorder and panic disorder are benzodiazepines. Examples of benzodiazepines include alprazolam (Xanax) and diazepam (Valium).

Benzodiazepines act as a sedative and slow down a person’s bodily functions. They are a short-term anxiety treatment because they have the potential to become habit forming.

Selective serotonin reuptake inhibitors (SSRIs) are antidepressant medications that may also help treat anxiety. SSRIs increase the concentration of the neurotransmitter serotonin by affecting regular serotonin uptake.

Some SSRIs that healthcare professionals prescribe for anxiety include:

  • citalopram (Celexa)
  • escitalopram (Lexapro)
  • fluoxetine (Prozac)
  • sertraline (Zoloft)

Beta-blockers such as propranolol (Inderal) are another type of medication that may help treat anxiety, though healthcare professionals most commonly use these to treat heart conditions.

Beta-blockers act on the parasympathetic system to reduce heart rate. This may help in stressful situations, such as when giving a speech or attending an interview, by providing relief from anxiety’s physical symptoms.


Psychotherapy is an effective form of treatment for many anxiety disorders. Options include cognitive behavioral therapy (CBT) and exposure therapy.

CBT can help people focus on their fears realistically and overcome their panic.

Exposure therapy allows people to experience panic and anxiety in a safe, controlled environment so that they can learn to cope with it.

Anxiety disorder diagnosis

(Video) Anxiety - Causes, Symptoms and Treatments and More

After a healthcare professional rules out any medical cause for the symptoms, they may refer a person to a psychiatrist, psychotherapist, or another specialized mental healthcare professional.

They may be able to provide an accurate diagnosis and treatment plan, which may or may not include medications.

The initial examination will investigate:

  • the person’s medical history
  • the symptoms they are experiencing
  • any medications they are taking
  • any other issues they have that relate to their mental health

The mental healthcare professional will also carry out a routine physical exam.

The outlook for people with an anxiety-related diagnosis is often positive.

Treatment may incorporate a range of different approaches, such as self-management strategies, medications, and psychotherapy. During their treatment and beyond, people should also try to minimize their stress levels.

These approaches can help people manage their anxiety symptoms more effectively and improve their overall quality of life.

However, success rates may vary depending on any coexisting conditions the person has and the severity of their anxiety.


(Video) Coping With Physical Symptoms of Anxiety

Anxiety disorders are common. They usually cause feelings of unease and nervousness. They can also cause a mixture of physical and mental symptoms.

Managing the physical symptoms of anxiety may require medications (such as benzodiazepines and beta-blockers), a form of psychotherapy (such as CBT or exposure therapy), or a combination of both methods.


How can I control my physical symptoms of anxiety? ›

To relieve stress, try some deep breathing or relaxation exercises. There are numerous online resources and smartphone apps that can help guide you through relaxation techniques. Physical activity can also help you relieve tension. Try to squeeze in a daily walk or a run.

What are 3 coping strategies for anxiety? ›

There are many strategies that can be used for managing anxiety.
Maintain a healthy lifestyle
  • Keeping active.
  • Eating well.
  • Spending time outdoors in nature.
  • Spending time with family and friends.
  • Reducing stress.
  • Doing activities you enjoy.

What triggers physical anxiety? ›

A big event or a buildup of smaller stressful life situations may trigger excessive anxiety — for example, a death in the family, work stress or ongoing worry about finances. Personality. People with certain personality types are more prone to anxiety disorders than others are. Other mental health disorders.

Why won't my physical anxiety symptoms go away? ›

An anxiety disorder can be caused by multiple factors, such as genetics, environmental stressors and medical conditions. New research also indicates that chronic anxiety symptoms that will not go away can be due to an autoimmune response, triggered by common infections.

What therapy calms anxiety? ›

Cognitive behavioral therapy (CBT) is the most effective form of psychotherapy for anxiety disorders. Generally a short-term treatment, CBT focuses on teaching you specific skills to improve your symptoms and gradually return to the activities you've avoided because of anxiety.

What are 4 suggestions for treating anxiety? ›

Some ways to manage anxiety disorders include learning about anxiety, mindfulness, relaxation techniques, correct breathing techniques, dietary adjustments, exercise, learning to be assertive, building self-esteem, cognitive therapy, exposure therapy, structured problem solving, medication and support groups.

How can I control my anxiety without medication? ›

Anxiety Treatment Without Medication: 7 Holistic Ways to Cope
  1. Keep Your Blood Sugar in Check. ...
  2. Avoid Stimulants. ...
  3. Get Enough Sleep. ...
  4. Just Breathe. ...
  5. Practice Mindfulness. ...
  6. Exercise. ...
  7. Do What You Enjoy. ...
  8. Where to Get Help.
Dec 6, 2017


1. What Does Anxiety Feel Like?🔥🔥🤔#anxiety #depression #mentalhealth #selfcare
(Mind Your Anxiety Junior)
2. Anxiety And Scary Physical Symptoms (STEP BY STEP GUIDE HOW TO OVERCOME)
(Shaan Kassam)
3. How to cope with anxiety | Olivia Remes | TEDxUHasselt
(TEDx Talks)
4. ANXIETY SYMPTOMS WHEN NOT FEELING ANXIOUS | The most important step in finding anxiety relief.
(Improvement Path)
5. A Deep Explanation To Your Physical Symptoms Of Anxiety (ANXIETY GUY MASTERCLASS)
(The Anxiety Guy)
6. The physical effects of anxiety | Alex's Mental Health Story | Mind
(Mind, the mental health charity)
Top Articles
Latest Posts
Article information

Author: Geoffrey Lueilwitz

Last Updated: 02/19/2023

Views: 5497

Rating: 5 / 5 (60 voted)

Reviews: 83% of readers found this page helpful

Author information

Name: Geoffrey Lueilwitz

Birthday: 1997-03-23

Address: 74183 Thomas Course, Port Micheal, OK 55446-1529

Phone: +13408645881558

Job: Global Representative

Hobby: Sailing, Vehicle restoration, Rowing, Ghost hunting, Scrapbooking, Rugby, Board sports

Introduction: My name is Geoffrey Lueilwitz, I am a zealous, encouraging, sparkling, enchanting, graceful, faithful, nice person who loves writing and wants to share my knowledge and understanding with you.