How Anxiety Affects Your Body and What You Can Do About It
Anxiety is something that almost everyone can say they have experienced, (especially after the past few years). It’s normal to have moments of anxiety, especially during big life transitions like moving, divorce, changing jobs, or retiring. However, prolonged stress and anxiety can begin to take a toll on your life, including your thoughts, feelings, and relationships.
Chronic anxiety, when you can’t “come down” even during quieter or more peaceful moments, can really take a toll on you. It's like trying to relax in a quiet room, but there's this constant loud noise that just won't let you be. Fortunately, there are many supports and strategies that can help manage and even alleviate this anxiety you're feeling. These tools can be like your personal noise-canceling headphones against the loud noises of anxiety.
In this article we'll shine a light on the often hidden effects of stress and unravel the subtle, and not-so-subtle, ways it can leave its mark. You'll discover gentle, effective steps to reduce stress levels, increase your awareness and manage anxiety. Our deepest hope is that with this newfound understanding, you'll breathe easier, knowing you possess more tools to manage, cope, and truly thrive.
Please note: What happens to health with chronic stress may be different from person to person. If you have a sudden change in your wellbeing, it’s important to check in with your healthcare provider to see if the change is coming from stress, or another physical condition.
The Effects of Anxiety on Your Body
Increased heart rate:
Anxiety can cause your heart to race. This is a natural response to fear. An increased heart rate can be helpful in certain situations, such as when you need to escape wild bears in the woods (oh my!). However, anxiety can be harmful when experienced frequently. Many people experience chronic anxiety and stress, from a hostile work environment, unresolved trauma, or a challenging living situation. (eg. with a bad roommate or neighbour who insists on blasting their music at 2:00 am).
Shallow breathing or hyperventilation:
Anxiety may lead to rapid, shallow breaths or even hyperventilation. This is often considered a symptom of not just general anxiety, but an anxiety or ‘panic’ attack. Shallow breathing and hyperventilation can cause dizziness, light-headedness, and may imbalance your body's oxygen and carbon dioxide levels. Shallow breathing also prevents your body from receiving the oxygen it needs for proper functioning, which can further increase your anxiety symptoms.
Muscle tension and pain:
Is your anxiety giving you a pain in the neck? Do you notice that when you’re around a certain person, you always seem to get a headache? That’s not uncommon (that’s where the phrase “they’re such a pain in the neck” came from!). Anxiety can increase muscle tension throughout your body, particularly in the neck, shoulders, and back. This tension may lead to muscle aches, headaches, and pain, further increasing discomfort and stress levels.
Stomach pain, nausea, and diarrhea:
Anxiety can affect your digestive system in many ways, causing stomach pain, nausea, and yes, even making you bolt to the bathroom for an unexpected bowel movement. These kinds of symptoms can be distressing and may interfere with daily activities, such as attending work, exercising, or socializing with friends.
Lower immune system:
Always getting sick? Often feel anxious? These two things can be connected. Chronic stress, burnout, and anxiety can weaken your immune system, making you susceptible to illnesses like the common cold or flu. A weakened immune system means it may feel like you catch every single cold that’s going around, you tend to be sicker for a longer period of time, and you may find it harder to bounce back after illness.
Steps to Ease Anxiety & Tension in Your Body
Now that you know the signs and the impacts of chronic anxiety, you might be wondering, "What can I actually do about this?" The short answer: You can do a lot! Anxiety is something that's been well researched and with the right support, there's a range of strategies and therapies that can really help. They're not just about managing stress, but reshaping your relationship with it. Imagine turning this big, scary monster into something you have control of.
Below are some ways you can handle your anxiety and nurture your mental health. Remember, it's okay to take small steps. Each step, no matter how tiny, is a step towards a calmer, more relaxed you.
Deep breathing exercises:
One simple yet effective technique to help reduce anxiety is deep breathing. Breath work helps to calm the nervous system and can increase relaxation. To practice, find a quiet space, sit comfortably, and take slow, deep breaths, in through your nose if you can, allowing your belly to expand. Exhale slowly, with a longer breath, if it’s possible, through your mouth. Repeat this process a few times, focusing on the sensations of your breath as it moves in, out and through your body. As you breathe out, you can even make a bit of a noise or vibration through your lips and mouth, which can help to settle and calm your nervous system even more. If sitting still to do your breath work is hard, try pairing these breathing tips with the exercise and movement ideas below.
Regular physical exercise/movement:
Increase your daily movement and/or regular physical exercise. Adding more activity to your life can reduce anxiety symptoms by releasing endorphins, which can improve mood, sleep, and decrease stress. Find ways to participate in activities you enjoy. Have limited mobility? Consider a chair-based yoga or Tai Chi class. Aim for three to five times per week, and know that any increase at all, should give you a mood boost. If that’s too much, try 15 mins a day, and/or doing some intense movement at the earliest point possible when you notice anxiety coming on! Try jogging, running or jumping on the spot, stretching, or a quick / brisk walk or bike ride.
Good nutrition:
Eating well-balanced meals can contribute to better mental health. Consuming nutrient-rich foods, such as fruits, vegetables, whole grains, lean proteins, and omega fatty acids, can help to stabilize blood sugar levels and promote overall wellness. Try to avoid excessive caffeine (or cut it out completely) and focus on finding sweet things in nature, rather than highly processed sweets, as these things can exacerbate anxiety symptoms.
Your Anxiety Doesn’t Have to Run or Ruin Your Life
With individual counselling support, you can start taking small, yet significant steps towards a more serene, peaceful tomorrow. This journey towards healing, towards feeling better, is important and within your grasp.
ThriveWell Provides a Personalized Approach to Alleviating Your Anxiety
This journey of healing and finding balance is often best when it’s a shared one. We're here to walk with you every step of the way. Therapists at ThriveWell Counselling are here to work with you to create a more complete and customized plan to manage your anxiety.