How Anxiety Affects the Body
Published: 11 May 2025
Did you know that, according to the WHO, anxiety disorders affected over 301 million people globally in 2019? It’s not just about racing thoughts or panic attacks, anxiety can create real, painful changes in your body.
From rib pain and nerve tingling to coughing fits and muscle spasms, your physical symptoms might be rooted in anxiety more than you think.
In this article on how anxiety affects the body, we’ll break down these symptoms in simple terms, explain why they happen, and share how to manage them effectively.
1- What Is Anxiety Really Doing to Your Body? (The Hidden Chaos)
Imagine your body has a fire alarm going off 24/7. Even
if there’s no real fire (danger), your brain acts like there is, keeping your whole system on high alert.
When you’re anxious, your body isn’t just “feeling stressed”; it’s going into survival mode.
Let’s break it down step by step.
1.1 How the Brain’s “Fight or Flight” System Works
Often, it’s an overactive amygdala, the brain’s fear center, that keeps sounding the alarm even when there’s no real danger.
- Your brain senses a threat, even if it’s just a worry about the future.
- It sends signals to your body: “Get ready to fight or run.”
- This is called the “fight or flight” response.
It’s your body’s way of protecting you. But when it happens too often (like with anxiety), it starts to wear you down.
1.2 Stress Hormones: Cortisol & Adrenaline
Once the brain sounds the alarm, it releases hormones:
- Adrenaline boosts your heart rate and blood pressure.
- Cortisol increases sugar in your blood to give you energy.
Helpful in emergencies. But in anxiety? These hormones flood your body again and again. Over time, this can cause:
- Muscle tension
- Shaky hands
- Fatigue
- Trouble sleeping
- Digestive issues
Ever felt chest pain and wondered if it’s just anxiety? Keep reading
1.3 Impact of Stress on Muscles, Nerves, and Organs
Anxiety affects almost every part of your body. These are typical physical symptoms of anxiety and stress, your body’s way of reacting to prolonged tension.
- Muscles: Stay tight, leading to aches and rib pain
- Nerves: Become over-sensitive, causing tingling or burning sensations
- Heart: Beats faster, creating chest tightness or palpitations
- Stomach: Slows down, making you feel nauseous or bloated
- Lungs: You may breathe faster, feeling short of breath or dizzy
If you constantly feel “wired” or tense, your body may still think it’s in danger, even when you’re safe. That’s anxiety working behind the scenes.
2. Top 7 Bizarre Body Symptoms Caused by Anxiety
Some of the weird physical symptoms of anxiety, like coughing for no reason, rib pain, or light sensitivity, often surprise people. But they’re actually more common than you’d think.
2.1 Can Anxiety Cause Rib Pain?
Yes, anxiety can cause rib pain, mainly due to muscle tension and shallow breathing. When you’re anxious, your chest muscles tighten up, especially the intercostal ones between your ribs. This can lead to sharp, aching, or pressure-like pain around your ribcage.
Want the full breakdown? Read the detailed guide on anxiety-related rib pain
2.2 Can Anxiety Cause Peripheral Neuropathy?
Anxiety can mimic peripheral neuropathy, but it doesn’t damage your nerves.
People with anxiety often report:
- Tingling in hands or feet
- Burning or “zapping” feelings
- Numbness that comes and goes
This happens because anxiety activates the nervous system constantly, creating nerve-like sensations without actual damage.
2.3 Does Anxiety Cause Nerve Pain?
During a full-blown anxiety attack, physical symptoms like chest tightness, trembling, or nerve pain can feel overwhelming. These are common physical symptoms of an anxiety attack, not signs of something more dangerous.
According to the Cleveland Clinic, “Anxiety often creates a nerve-like sensation that’s not due to nerve injury.”
Why? Because your body’s stress system overstimulates the nerves and surrounding muscles. This can lead to:
- Shooting pain
- Zaps or shocks
- Throbbing in random areas
2.4 Can Anxiety Cause Light Sensitivity?
Yes, light sensitivity can spike during high anxiety or panic.
Your pupils dilate when your brain thinks you’re in danger. This increases alertness… and makes you extra sensitive to light.
It’s also common in people who get tension headaches or migraines linked to anxiety.
Patient perspective: “I couldn’t go outside without sunglasses even when it was cloudy. The light just hurt.”
2.5 Can Stress and Anxiety Cause Coughing?
Yes, stress can cause a dry, nervous cough or a tight throat.
This can be due to:
- Muscle tension in your throat
- Overactive vagus nerve (which links the brain and body)
- A nervous habit that sticks around
A man shared on Quora, “I had a dry cough for months. Nothing on scans. It vanished after I got therapy for anxiety.”
- Sip warm drinks
- Practice slow breathing
- Address underlying anxiety with CBT
2.6 Does Stress Affect Sciatica?
Yes, stress worsens sciatica pain by tightening muscles around the sciatic nerve (a large nerve that runs from your lower back down to your legs).
Stress changes posture, increases inflammation, and causes people to move less. All of that makes pain worse.
Case story: A desk worker said, “My sciatica wouldn’t go away. It only improved when I started doing yoga and worked on my stress.”
Vicious cycle alert:
Stress → Pain → Fear of movement → More pain
- Gentle stretching and walking
- Relaxation techniques
- Fix your sitting posture
2.7 Teeth Chattering from Anxiety
Teeth chattering isn’t always caused by cold weather; it can actually be a physical symptom of anxiety.
When your nervous system goes into overdrive during moments of stress, panic attacks, or social anxiety, your jaw muscles may tighten or tremble on their own.
This can feel like shivering, even if you’re not cold. For some people, it comes and goes quickly; for others, it may last a few minutes.
How to stop teeth chattering?
Teeth chattering can be stopped by calming your body’s stress response.
This involuntary shaking often happens when:
- You’re extremely anxious (like during social fear or panic)
- You’re cold AND anxious, a double trigger
Tips to calm your nerves:
- Deep belly breathing
- Warm chamomile tea
- Progressive muscle relaxation
- Inhale for 4, hold 4, exhale 6
- Rub your hands together for warmth
- Repeat a calming mantra (“I’m safe. I’m okay.”)
3: Real-World Tips for Managing Anxiety’s Physical Symptoms
Anxiety can take a serious toll on the body, but the good news is, there are practical and simple strategies to help manage its physical effects. Let’s dive into effective techniques and know when it’s time to see a doctor.
3.1 Simple Techniques That Actually Work
If you’re wondering how to relieve physical symptoms of anxiety without relying on medicines, these simple strategies are a great place to start.
1. Deep Diaphragmatic Breathing
When anxiety spikes, our breathing tends to become shallow and quick. This only makes things worse. Instead, try diaphragmatic breathing (also called belly breathing), which helps calm the nervous system.
- Sit or lie down comfortably.
- Place one hand on your chest and the other on your belly.
- Breathe in slowly through your nose, filling your belly with air (your hand should rise).
- Exhale slowly through your mouth.
- Repeat for 5–10 minutes.
2. Progressive Muscle Relaxation (PMR)
PMR helps release the muscle tension that anxiety causes. By systematically tensing and relaxing different muscle groups, you’ll feel the physical tension melt away.
- Start with your feet, tensing the muscles for 5 seconds, then releasing.
- Work your way up your body (legs, abdomen, chest, arms, face).
- Take your time with each muscle group, breathing deeply as you go.
Feeling tense while reading this? Try journaling your symptoms—we’ll show you how below.
3. Journaling Symptoms and Triggers
Sometimes, writing down what’s happening in your body can be a great way to understand and manage anxiety. Journaling helps you connect your symptoms to triggers and create strategies for coping.
- Write down physical symptoms you’re feeling, such as pain or tension.
- Note what was happening in your life at the time (stressful events, upcoming deadlines).
- Over time, you can spot patterns and prepare for them.
4. Limiting Caffeine and Sugar
While a cup of coffee or sugary treat might feel like a quick fix, these can increase anxiety. Caffeine can speed up your heart rate, while sugar can create blood sugar spikes and crashes, making anxiety worse.
Try switching to herbal tea or drinking water with lemon to stay hydrated and calm.
Checklist: 5 Things to Calm Your Body When Anxiety Hits
- Take a few deep breaths.
- Check your posture and relax your muscles.
- Drink water or herbal tea.
- Write down what’s triggering your anxiety.
- Take a break—go for a walk or practice grounding exercises.
4- When to See a Doctor
While anxiety can cause many uncomfortable physical symptoms, some signs shouldn’t be ignored. If you experience new or worsening symptoms, it’s important to seek medical advice to rule out any serious conditions.
| Red Flags That Need Medical Evaluation |
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How to Rule Out Serious Causes Before Blaming Anxiety
If you’re unsure whether your symptoms are caused by anxiety or a medical condition, it’s always a good idea to get a professional opinion. A doctor can:
- Run tests to check for underlying medical conditions (like heart disease, diabetes, or nerve disorders).
- Help you figure out whether your physical symptoms are purely anxiety-related or due to something else.
Always get new or worsening symptoms checked first. Don’t assume anxiety is the cause until your doctor has had a chance to assess things.
Curious to learn more? Check out our next articles
Conclusion
So, guys, in this article, we’ve covered the question “How Anxiety Affects the Body” in detail. From muscle tension to nerve pain, anxiety shows up in many ways, and it’s important to recognize when it’s affecting you physically.
My personal recommendation? Start small, but take action. Incorporate stress-reducing activities into your daily routine to manage anxiety better. And if you’re finding it hard to cope, don’t hesitate to seek professional help.
If you found these insights valuable, share this article or leave a comment below. Let’s keep the conversation going!
Found this helpful? Share it with your friends and comment below if you have any questions.
Frequently Asked Questions (FAQs)
1. Can anxiety really cause physical pain?
Yes, anxiety can cause real physical pain. It triggers muscle tension, changes in breathing, and stress hormones—all of which can lead to headaches, chest pain, stomach cramps, or rib discomfort.
2. How do I know if my pain is from anxiety or something serious?
If your pain comes with anxiety symptoms (like fast heartbeat, restlessness, or worry) and improves with calming techniques, it might be anxiety. But if it’s sudden, severe, or doesn’t go away, see a doctor to rule out other causes.
3. Why does my chest hurt when I’m anxious?
Anxiety tightens your chest muscles and speeds up your breathing, which can lead to chest pain or pressure. It’s common and usually not dangerous, but it feels scary.
4. Can anxiety symptoms last all day?
Yes, anxiety can cause lingering symptoms all day, especially if your stress levels stay high. You might feel constantly tense, tired, or on edge.
5. Is rib pain from anxiety dangerous?
No, it’s not dangerous—but it can feel alarming. The pain comes from muscle tension and shallow breathing, not from actual damage to your ribs.
6. What are the weird physical symptoms of anxiety?
Some uncommon ones include tingling, twitching, jaw tightness, hot flashes, or even a “lump” feeling in the throat. Everyone’s body reacts differently to stress.
7. Can long-term anxiety damage the body?
Chronic anxiety can affect your heart, digestion, immune system, and sleep. Over time, this stress can raise your risk for health problems.
8. How can I relieve anxiety-related rib or chest pain?
Deep breathing, gentle stretches, rest, and calming techniques can help. Regular exercise and therapy are great long-term options.
9. Can anxiety affect how my brain works?
Yes, anxiety affects your brain’s ability to focus, remember things, and handle stress. It may also make you more sensitive to pain.
10. Will anxiety ever go away on its own?
It might get better with time, especially if it’s short-term stress. But if it’s ongoing, getting support through therapy, lifestyle changes, or sometimes medication, can really help.
References
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📚 Sources
1- Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction.
https://www.ncbi.nlm.nih.gov/books/NBK541120
2- Yaribeygi H, Panahi Y, Sahraei H, Johnston TP, Sahebkar A. The impact of stress on body function
https://pubmed.ncbi.nlm.nih.gov/28900385
3- Valencia-Florez KB, Sánchez-Castillo H, Vázquez P, Zarate P, Paz DB. Stress, a Brief Update
https://pmc.ncbi.nlm.nih.gov/articles/PMC10723744/
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- No Personal Attacks
