How Anxiety Shows Up in Your Body (And What to Do About It)
If you’re here… you’ve likely struggled with anxiety taking over your mind and body leaving you feeling stuck not knowing what to do.
You’re not imagining things.
You’re not being dramatic.
You’re not broken.
Experiencing anxiety in your body is more common than you think.
🌀 What Anxiety Feels Like in the Body
Anxiety isn’t just a racing mind - It’s a full-body experience. And for many women, the physical symptoms show up long before we even realize we’re anxious.
Here are some of the most common ways anxiety shows up in the body:
💓 Racing heart or palpitations
🌪 Feeling lightheaded, dizzy, or off-balance
😰 Tightness in the chest or shallow breathing
🤢 Upset stomach, nausea, or digestive issues
💥 Muscle tension (especially in the neck, jaw, or shoulders)
🧊 Tingling hands/feet or a feeling of restlessness
🥶 Sweating or feeling suddenly hot/cold
🛑 Fatigue or insomnia (yes, anxiety can be exhausting)
💭 What Anxiety Sounds Like in the Mind
Even if your body feels calm, your mind might be sounding the alarm. Common anxious thought patterns include:
“What if something bad happens?”
“I can’t handle this.”
“Something feels off, but I don’t know what.”
“I’m going to mess this up.”
“Why can’t I just relax like everyone else?”
“What’s wrong with me?”
Anxiety loves to sneak in through overthinking, worst-case scenarios, and self-doubt. And the more we try to push it away, the louder it gets.
⚡ What Triggers It
Everyone’s anxiety looks a little different, but here are some common triggers to be aware of:
Overloaded schedule / lack of downtime
Uncertainty or fear of making the “wrong” decision
People-pleasing, perfectionism, or fear of judgment
Hormonal shifts (PMS or postpartum)
Caffeine, alcohol, or not enough sleep
Past trauma or unprocessed emotions
Even… scrolling social media (yep, that comparison trap is real)
🧘♀️ How to Manage Anxiety (Without Overhauling Your Whole Life)
Here’s the good news: You don’t need to eliminate anxiety to feel better. You just need tools that help you ride the wave and reset your nervous system.
Here are a few of my favorite strategies to consider:
✨ 1. Ground Your Body
Anxiety pulls us into the future. Grounding brings us back to right now. It’s useful because it helps us access all the senses so we have OPTIONS… which I LOVE!
Try:
5-4-3-2-1 grounding (name 5 things you see, 4 you can touch, 3 things you can hear, etc.)
Remind yourself of the mantra “HERE NOW”
Hold something cold (ice cube, frozen fruit, etc.)
✨ 2. Breathe Like You Mean It
Slow, intentional breathing tells your body, “You’re safe.”
Try:
Inhale for 4, hold for 4, exhale for 4 (box breathing) There are lots of videos to guide you through this on youtube. Find one you like!
Breathe in through your nose, out through your mouth like a sigh
✨ 3. Name It
Say to yourself: “I’m feeling anxious right now.”
You’re not weak. You’re human—and naming it takes away some of its power.
✨ 4. Move Your Body
Anxiety is energy. Give it somewhere to go.
Try:
Stretching, walking, dancing, or shaking out your arms
Gentle yoga or a short movement break
Turn on your favorite song and have a dance break
✨ 5. Create “Safe Signals”
Build calming rituals your brain can rely on.
Try:
A warm drink, calming playlist, essential oils, or cozy blanket
Journaling or writing down one small win
💬 Final Thoughts
Anxiety doesn’t mean you’re broken. It means your nervous system is doing its job—it just might need a little extra care.
Start small. One deep breath. One kind thought. One choice that puts you back in your body instead of spinning in your head.
You’ve got this—and you don’t have to do it alone.
Anxiety can ben debilitating and doesn’t have to be in charge.. I can help!
I’d love to hear from you!