Anxiety Is Not Just in Your Mind: Understanding the Body’s Stress Response

Anxiety is not only a psychological experience. It is also a physiological response driven by the autonomic nervous system. When the brain detects threat — whether real, remembered or anticipated — the body shifts into a protective state. This can present as muscle tension, gastrointestinal discomfort, headaches, fatigue, rapid heartbeat, shallow breathing or a persistent sense of being on edge.

From a trauma-informed perspective, many anxiety symptoms reflect a nervous system that has learned to remain in a state of heightened alert. Even when current life circumstances are relatively safe, the body may continue to respond as if danger is present. This is why insight alone does not always reduce anxiety.

Some gentle tips for you

#1 You may find it helpful to begin by noticing your breathing. Slow, slightly longer out-breaths can support the parasympathetic nervous system and signal safety to the body.

#2 Simple grounding through the senses can also reduce physiological arousal. Gently noticing what you can see, hear and feel in your body helps bring the nervous system out of threat-based responding.

#3 Soft, rhythmic movement such as slow walking or stretching can support regulation by releasing stored tension and restoring a sense of bodily safety.

#4 It can be helpful to reduce self-criticism when anxiety appears. From a trauma-informed perspective, anxiety is often the body’s protective response rather than a personal failing.

Most importantly, ongoing anxiety is not something you need to manage alone. In my work, I provide gentle, body-aware and trauma-informed support, including EMDR, to help the nervous system process unresolved stress and restore a greater sense of safety. As the brain and body begin to integrate past experiences more effectively, clients often notice improvements not only in emotional wellbeing, but also in physical symptoms and overall regulation.