Your Body and Anxiety
Anxiety is a fairly common term and experience in our day and age. Anxiety can show up in many ways in our lives, like as a brief moment of nervousness before a big presentation, or as a prolonged period of stress during a challenging time. But what really is happening to our bodies when we feel “anxious”? Understanding what happens in your body (and why) during these moments can help you manage anxiety more effectively and respond with greater self compassion.
The Autonomic Nervous System, Our Bodies’ Alarm System
At the heart of your body's response to anxiety is the autonomic nervous system (ANS), which is responsible for regulating involuntary bodily functions like heart rate, digestion, and respiration. All the things that your body does without your conscious awareness, you have your ANS to thank for that. The ANS is divided into two main branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
Sympathetic Nervous System (SNS): The SNS is often referred to as the body’s "fight or flight" system. When you perceive a threat, whether real or imagined, the SNS kicks into gear, preparing your body to either confront the danger or escape from it. This response is automatic and has been hardwired into our biology as a survival mechanism.
Parasympathetic Nervous System (PNS): The PNS, on the other hand, is responsible for "rest and digest" functions. It works to calm the body down after the threat has passed, promoting relaxation and recovery.
When you experience anxiety, your SNS is more active, leading to the physical symptoms associated with stress, danger, and threats to our survival. This means that when you are feeling anxious, it’s really your body responding to something that it perceives as a threat, even if there is no immediate danger.
Common Physiological Responses to Anxiety
What are the common ways our body responds when our SNS is activated?
Increased Heart Rate and Blood Pressure
One of the most noticeable signs of anxiety is a racing heart. When your body detects a threat, the SNS releases adrenaline, a hormone that prepares your body for rapid action. This causes your heart rate to increase, pumping more blood to your muscles, brain, and other vital organs. The idea is to get your body ready to either fight the danger or flee from it. Elevated blood pressure accompanies this response, ensuring that your body can quickly deliver oxygen and nutrients where they are most needed.
Rapid Breathing (Hyperventilation)
Anxiety often triggers rapid, shallow breathing, known as hyperventilation. This occurs because your body is trying to take in more oxygen to supply your muscles with the energy they need to react quickly. However, hyperventilation can also lead to a drop in carbon dioxide levels in your blood, which can cause dizziness, lightheadedness, or feeling of being detached from your surroundings.
Muscle Tension
During times of anxiety, your muscles may become tense and tight, particularly in your shoulders, neck, and jaw. This is part of your body’s preparation for potential action. However, prolonged muscle tension can lead to discomfort, pain, and headaches, which can exacerbate feelings of anxiety.
Sweating
You may notice that you start to sweat when you’re anxious. This is another survival mechanism. Sweating helps cool your body down, which can be useful if you need to exert yourself physically. It’s also hypothesized that sweating can help make your skin slippery, which could theoretically make it harder for a predator to grab you - an ancient survival response that isn’t as relevant today but still part of our biological makeup.
Digestive Changes
Anxiety can significantly impact your digestive system. You might experience butterflies in your stomach, nausea, or even an urgent need to use the bathroom. This happens because the SNS diverts blood away from the digestive system to prioritize your muscles and brain. You can imagine - for your body, the immediate need is that you are able to fight or flee, not that you are able to digest yesterday’s dinner. This means that the digestive system slows down or even halts during periods of high stress, leading to these uncomfortable sensations.
Dilated Pupils
Have you ever noticed that your vision seems sharper when you’re anxious? This is due to the dilation of your pupils, which allows more light into your eyes, enhancing your ability to see potential threats. While this might have been beneficial in the past, in modern life, it can contribute to feelings of sensory overload.
Dry Mouth and Difficulty Swallowing
Anxiety can cause your mouth to feel dry and make swallowing difficult. This is because the body slows down or stops the production of saliva in response to stress. Saliva is not essential for immediate survival, so the body prioritizes other functions instead.
Heightened Senses
During an anxious episode, your senses may become more acute. You might notice sounds that usually wouldn’t bother you, or lights might seem brighter. This heightened state of awareness is your body’s way of gathering as much information as possible about the environment to detect potential threats.
Strategies for Managing Physiological Responses to Anxiety
Breathing Exercises
Slow, deep breathing can help counteract the effects of hyperventilation and activate your PNS, promoting relaxation. Try inhaling deeply through your nose for a count of four, holding for a count of four, and then exhaling slowly through your mouth for a count of four.
Progressive Muscle Relaxation
Progressive muscle relaxation involves tensing and then slowly releasing different muscle groups in your body, usually starting from your toes and working your way up to your head. This technique can help reduce muscle tension and interrupt the anxiety cycle.
Mindfulness and Grounding Techniques
Mindfulness involves paying attention to the present moment without judgment. Grounding techniques can help you stay connected to the here and now, reducing the intensity of your anxiety. For example, you might focus on the sensation of your feet on the floor or the feeling of the air on your skin, rather than allowing anxious thoughts to take over your mind.
Physical Activity
Engaging in physical activity can help use up the adrenaline your body has released in response to anxiety, bringing your SNS back into balance with your PNS. Even a short walk can make a significant difference.
Hydration and Nutrition
Ensuring that you’re properly hydrated and nourished can help your body better manage stress. Avoiding excessive caffeine and sugar can also reduce the intensity of some anxiety symptoms.
At the End of the Day..
Understanding your body’s physiological responses to anxiety is a crucial step in managing it. By recognizing the signs of anxiety in your body and learning how to respond to them, you can reduce the impact of anxiety on your daily life. Remember that Anxiety is not your enemy, it’s your body’s way to protect you from perceived threats in your environment. If you’re curious to explore your anxiety further in a safe setting, please reach out for a phone consultation.