Understanding Anxiety as a Physical Experience
Anxiety isn’t just a mental struggle, it’s a full-body experience. It shows up in the way we hold ourselves, how we breathe, and even how our digestion functions. When anxiety builds up, our body responds in ways that can be subtle or overwhelming.
One client recently shared:
“I’ve been feeling pins and needles in my arms for almost 5 months. After a lot of stress, I finally understood that it’s from anxiety, but I still don’t know what to do to get over it.”
That is just one example of how anxiety manifests physically. Your body often speaks volumes, revealing stress through muscle tension, breath patterns, and even digestive disruptions.
Common Physical Symptoms of Anxiety
Have you noticed any of these signs lately?
Muscle Tension: Tight shoulders, a clenched jaw, or lower back tension.
Breath-Holding: Holding your breath in stressful situations or shallow breathing.
Nervous Habits: Tapping your foot, biting your nails, or squeezing your hands.
Chronic Pain: Stress can heighten pain signals, leading to chronic discomfort.
Digestive Troubles: Anxiety can disrupt digestion, causing constipation, diarrhea, or an upset stomach.
But it’s not just about physical symptoms, anxiety can keep you feeling stuck in more subtle ways. Have you ever experienced brain fog, felt disconnected from your body, or struggled to regulate emotions during stressful times?
Why It’s So Hard to Get Out of an Anxious State
When you feel anxious, your body perceives danger, triggering your nervous system to respond as if you’re under threat. This survival response—whether fight, flight, or freeze—can make it incredibly difficult to simply “calm down.” Your body is working hard to protect you, even when the threat isn’t real.
The good news? You can teach your nervous system that safety is possible.
A Simple Somatic Technique to Regulate Anxiety
By increasing awareness of your physical symptoms and engaging in self-soothing techniques, you can begin to guide your nervous system back to a state of calm. One powerful method involves somatic touch on your face to support and reconnect with the present moment.
Try this:
1. Apply Gentle Pressure
Press your palms against the sides of your face with firm but comforting pressure. Hold for as long as you need to feel supported.
2. Engage Your Senses
When you’re done, slowly move your eyes around your environment. Notice the shapes, colors, and shadows around you.
3. Invite Gentle Movement
Shift your gaze above, behind, and below you, allowing movement in your neck as you observe your surroundings.
Moving Towards Relief and Resilience
If fear, old patterns, or anxiety are causing chronic symptoms in your daily life, somatic therapies can help you navigate a new path to recovery. Relief from brain fog, disconnection, digestive issues, and pain flares is possible.
Your body is always communicating with you—learning to listen is the first step toward healing.
About the Author
Shai Maxine is a trained somatic practitioner specializing in helping people navigate stress, chronic pain, and emotional overwhelm. With years of experience guiding clients toward greater ease and connection, Shai offers practical tools rooted in somatic awareness and mindfulness. When not working, Shai enjoys hiking, cooking, creating art, and petting as many dogs as she can. Follow along on instagram @shai.maxine
