Anxiety doesn’t just live in our thoughts. It can show up in our body too – the stomach, chest, shoulders or jaw. And sometimes the physical symptoms of anxiety can feel more overwhelming than the worry itself. The good news? On your own or with the help of anxiety therapy, there are effective ways to tune in to recognize anxiety in your body, help your nervous system, and learn cooing strategies to begin to feel more calm and present in your day.
Anxiety’s Physical Symptoms in the Body
Think about the last time you felt anxious. Maybe your chest tightened before a big presentation, your stomach churned before an important conversation, or your hands felt clammy during a social gathering. Or perhaps your anxiety is more generalized and exacerbates IBS (irritable bowel syndrome) creating discomfort or pain on an ongoing basis.
Anxiety can trigger a wide range of physical responses, including:
- Racing heart or palpitations
- Shallow breathing or breathlessness
- Tightness in the chest or throat
- Digestive issues like nausea, diarrhea, or constipation
- Sweating, trembling, or muscle tension
- Dizziness or lightheadedness
For some, these symptoms mimic medical conditions, which can make anxiety even more frightening. Research shows that up to 50% of people with anxiety disorders experience gastrointestinal distress—a strong reminder that our minds and bodies are deeply connected.
Why Does Anxiety Show Up in the Body?
Polyvagal theory, developed by Dr. Stephen Porges, helps us understand why anxiety can feel so physical. In simple terms, it’s about how your nervous system responds to stress and safety.
Here’s a plain-language breakdown:
- Safe & Social: You feel calm, connected, and at ease in your body.
- Fight or Flight: Your heart races, muscles tense, and your body gets ready to respond to a threat—even if the “threat” is just an uncomfortable conversation.
- Freeze or Shut Down: You feel numb, disconnected, or too exhausted to engage.
When anxiety shows up, especially if it is linked with trauma, it’s often your nervous system getting stuck in fight-or-flight mode. This is your body’s way of trying to protect you (not something “wrong” with you). Living in a busy city like Toronto, can also add to the constant load of stress our bodies are already trying manage. Horizon Therapy is a little oasis in the heart of Toronto, offering a safe space for you to start anxiety therapy to help ease the overwhelm, and help move your body and mind back into a more calm and regulated state.
How Do I Control My Anxiety?
Anxiety can be habitual or even stem from trauma and can be very difficult to simply stop. Here are a few things you can try to take a pause on anxiety and increase your ability to be more calm and present.
1. Grounding and breathwork matter
Grounding and breathwork are powerful because they send signals of safety back to the body. When you slow down your breath, for example, you activate the vagus nerve, which helps shift your nervous system out of fight-or-flight and back toward calm.
Try this simple grounding practice, the 5-4-3-2-1 technique:
- Notice 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
2. Guided body scan
Here’s a quick guided body scan you can try right now:
- Sit comfortably with your feet on the floor.
- Close your eyes and take a slow, deep breath in through your nose, then exhale gently through your mouth.
- Bring your attention to the top of your head. Notice any tension. Imagine breathing softness into that area.
- Slowly move your attention down—forehead, jaw, neck, shoulders, arms, chest, belly, hips, legs, feet.
- At each spot, pause and notice: is there tightness, warmth, tingling, or ease?
- End by taking one more deep breath, grounding your awareness in the present.
This simple practice can take less than five minutes, yet help reset your nervous system.
3. Try journalling
Journalling a simple, well researched, and powerful tool when it comes to anxiety. Writing down your racing thoughts and worries gives them a safe space to exist without controlling you. Helpful steps to try journalling:
- choose whether to journal in a physical diary or online app.
- start with just 5-10 minutes a day and choose a consistent time that works for you so you build a habit.
- create a comfortable and quiet space so that you won’t be interrupted.
- let go of perfection, your journal is for you and you alone. Focus on expression, not correctness.
Here are a few journal prompts to get you going:
- “What am I feeling right now, and where do I feel it in my body?”
- “What is my worst fear and what would happen if it came true?”
- “If I were supporting a friend who felt like this, what would I say?”
- “What went well today, or what am I grateful for?”
- “What does this worry remind me of?”
4. Find a mini daily grounding practice that is body based
While everyone’s grounding practice will look different, finding small, body-based habits can make a huge difference. Here are a few possibilities:
- Massage a scented lotion like lavender or peppermint on your hands or feet in the morning or evening
- Listen to relaxing music like Sulfeggio frequencies that promote stress relief and relaxation (you can even do this with your morning tea)
- Spend some time cuddling with your pet
- Ten minutes of gentle stretching or yoga
- Light a candle and watch the flame while focusing on your in and out breath
One client shared this:
“Walking barefoot on grass in the morning helps me ground. It feels like ‘plugging into the earth,’ reminding my body to exhale.”
Book a Mind-Body Therapy Session
If anxiety shows up in your body, you don’t have to navigate it alone. At Horizon Therapy in Toronto, anxiety therapy is offered by our experienced and compassionate therapists who use a strong mixture of somatic therapy, mindfulness-based approaches, and mind-body interventions. Together, we’ll explore what your body is telling you and help you build tools to feel grounded and safe again.
💙 Ready to begin? Book a session with Horizon Therapy today.
FAQ About Anxiety and Physical Symptoms
Yes. Anxiety often shows up physically as well as emotionally. Common physical symptoms of anxiety can include muscle tension, chest tightness, stomach issues, headaches, fatigue, dizziness, rapid heartbeat, jaw clenching, nausea, sweating, restlessness, or difficulty sleeping. Many people searching for anxiety therapy in Toronto first notice symptoms in their body before recognizing anxiety itself.
When the nervous system perceives stress or threat, the body can shift into fight, flight, freeze, or shutdown responses. This can create very real physical sensations even when there is no immediate danger. Chronic stress and anxiety can keep the body in a heightened state of tension and overwhelm, making it difficult to fully relax or feel regulated.
Yes. Therapy can help you better understand your nervous system, identify triggers, reduce chronic stress responses, and develop tools for emotional and physical regulation. Approaches such as CBT, mindfulness therapy, somatic therapy, ACT, and trauma-informed therapy can support both the emotional and bodily experience of anxiety.
Because anxiety can closely mimic physical health conditions, it’s important to consult with a medical professional when symptoms are new, severe, or concerning. Once medical causes are ruled out, therapy can help explore how stress, anxiety, burnout, trauma, or emotional overwhelm may be contributing to ongoing physical symptoms.
Yes. Horizon Therapy offers anxiety therapy in Toronto and virtually across Ontario. Therapists support teens, adults, professionals, and neurodiverse individuals experiencing chronic stress, panic symptoms, burnout, nervous system dysregulation, and the physical effects of anxiety.
About the Author
Tammy Marcus is the owner of Horizon Therapy. She has a Masters of Social Work from the University of Toronto (1996), a certificate from the Toronto Institute for Relational Psychotherapy’s four year training program (2001), and is a Registered Social Worker and Clinical Supervisor with the OCSWSSW.
