When we talk about anxiety, it's often described as a mental or emotional state—but the reality is, anxiety is just as much a physical experience. At Creating Your Balance Counselling Therapy, we understand that anxiety doesn't live only in the mind. It affects the whole body, influencing everything from breathing patterns to digestion, sleep, and muscle tension.
What Happens in the Body During Anxiety?
Anxiety activates the sympathetic nervous system, the part of our autonomic nervous system responsible for the "fight, flight, or freeze" response. This biological reaction is designed to keep us safe from danger. However, in cases of chronic or excessive anxiety, this system is triggered even when there’s no real threat, causing prolonged stress on the body.
Common physical symptoms include:
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Increased heart rate
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Rapid, shallow breathing
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Muscle tension
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Gastrointestinal distress
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Headaches or dizziness
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Fatigue or sleep disturbances
These bodily sensations are not "just in your head." They're rooted in real physiological responses.
The Mind-Body Connection
The mind-body connection refers to the intricate relationship between mental processes and physical health. When we feel stressed or anxious, our body responds accordingly. But the relationship also works in reverse: physical changes can influence our emotional and psychological state.
For instance, shallow breathing can signal the brain that we’re in danger, amplifying anxious thoughts. Conversely, practicing deep breathing or progressive muscle relaxation can calm the body and send signals of safety to the brain, reducing anxiety.
Research supports this relationship. A study published in Psychosomatic Medicine found that interventions like mindfulness, biofeedback, and cognitive behavioural therapy (CBT) not only reduce psychological symptoms of anxiety but also positively affect heart rate variability and cortisol levels (Thayer & Lane, 2009).
Healing Through Holistic Awareness
At Creating Your Balance Counselling Therapy, we take a holistic approach to anxiety. We explore both psychological and physical symptoms, working with clients to develop tools that support the whole self. Some of the methods we might incorporate include:
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Mindfulness and grounding exercises
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Breathwork and body awareness practices
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Cognitive restructuring to challenge anxious thoughts
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Walk and talk therapy, engaging the body while processing emotions
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Psychoeducation to help clients understand the physiological side of anxiety
The Power of Embodiment
Being attuned to what’s happening in your body is a powerful part of anxiety management. When you recognize early signs of anxiety in your body—tight shoulders, rapid heartbeat, clenched jaw—you can take proactive steps to regulate your nervous system before anxiety spirals.
This sense of embodiment helps clients move from feeling overwhelmed by anxiety to in control of their response.
You Are Not Alone
If you’re struggling with anxiety and feeling it in your body, know that you’re not alone. At Creating Your Balance Counselling Therapy, we provide compassionate, evidence-informed care that honours your whole self. Reach out to learn how we can support you on your path to wellness.
In-person in Dartmouth, NS
Online throughout Nova Scotia
Book online at www.cybct.ca
902-420-6934 | admin@cybct.ca
References:
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Thayer, J. F., & Lane, R. D. (2009). Claude Bernard and the heart–brain connection: Further elaboration of a model of neurovisceral integration. Neuroscience & Biobehavioral Reviews, 33(2), 81–88. https://doi.org/10.1016/j.neubiorev.2008.08.004
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Harvard Health Publishing. (2020). Understanding the stress response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
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Kabat-Zinn, J. (2005). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.
