Almost everyone experiences anxiety or low moods at some point. It’s a natural and inevitable part of life. A 2024 global survey by IPSOS shows that 1 in 4 Indians have anxiety. 

 

Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.

 

You must have felt your heart beating in your ears before a big presentation or your stomach twisting into knots before an important event. That’s anxiety. But here’s the thing, anxiety isn’t just in your head, it affects your entire body in many ways.

In the right situations, anxiety is your body’s built-in “fight-or-flight” response, helping you stay alert and cautious . Similarly, feelings of sadness, loneliness, or disinterest are natural responses to tough, life-changing events. The key is understanding when these emotions are temporary and when they start taking a toll on your well-being.

 

Related story: How To Avoid Burnout: Signs, Symptoms And How To Spot It Early

 

Physical Effects of Anxiety

1. Anxiety and Racing Heart: When your heart beats faster, that’s because anxiety triggers a surge of adrenaline, increasing your heart rate and blood pressure. A 2017 study in the EXCLI Journal suggests chronic anxiety can heighten the risk of cardiovascular issues, including hypertension and heart disease. Your body thinks it’s preparing for a fight, but when stress is constant, your heart is running non-stop. 

2. Shortness of Breath: Believe it or not, stress can make you take quick, shallow breaths. Anxiety can cause hyperventilation, leaving you dizzy or lightheaded. A 2024 study by the Americal Psychological Association showed that people with anxiety disorders often experience shortness of breath, which can worsen conditions like asthma. It’s your body’s way of getting extra oxygen for "fight or flight," but when there’s no real danger, it just leaves you feeling breathless.

3. Upset stomach: This gut feeling is real. Anxiety disrupts digestion, leading to nausea, bloating, and even irritable bowel syndrome (IBS). As a matter of fact, chronic stress causes imbalances in gut bacteria, which can cause stomach issues. 

4. Muscle Tension and Pain: Some people have a habit of clenching their jaw. This is not out of habit, they might be anxious. Anxiety keeps muscles hyperactive, leading to headaches, neck pain, and body aches. Prolonged muscle tension can contribute to chronic pain conditions like tension headaches and migraines. 

5. Difficulty Sleeping: Anxiety and sleep have a complicated relationship; one fuels the other. A 2023 research by Mayo Clinic shows that people with anxiety disorders are more likely to suffer from insomnia, tossing and turning as their minds race with worry. Without rest, your body can’t recharge, leaving you exhausted and more anxious the next day. 

6. Weaker Immunity: Anxiety doesn’t just wear you down mentally—it makes you physically vulnerable too. Chronic stress weakens your immune system, making you more prone to colds, infections, and inflammation-related illnesses. A 2024 study by the American Psychological Association showed that prolonged stress can  slow down wound healing. Your body is too busy responding to imagined threats to fight off real ones. 

7. Asthma & Breathing Problems: Asthma and anxiety often fuel each other in a frustrating cycle. The more you wheeze and cough, the more anxious you become, which can tighten your airways even further. On the flip side, heightened anxiety can directly trigger asthma attacks, making symptom management even more challenging.

 

Related story: 5 Easy Mindfulness Habits To Improve Your Mental Health

 

Ways to Manage Anxiety

Anxiety can feel overwhelming, but the good news is that here are some science-backed strategies to help you manage anxiety:

• Breathe Deeply: Try the 4-7-8 method (inhale 4s, hold 7s, exhale 8s) to calm your nervous system.
• Stay Active: Exercise releases endorphins and reduces anxious energy. A short walk or yoga can help.
• Reframe Thoughts: Challenge worst-case thinking by asking, “Is this fact or fear?”
• Limit Stimulants: Reduce caffeine, sugar, and screen time to avoid overstimulation.
• Prioritise Sleep: Create a relaxing bedtime routine for 7-9 hours of quality rest.
• Practice Mindfulness: Meditation, journaling, or deep breathing keeps you grounded.
• Stay Connected: Talking to friends or loved ones helps ease anxiety and provides support.
• Use Calming Scents & Music: Try lavender, chamomile, or soft music to relax.
• Set Boundaries:  Say “no” to overcommitment and schedule downtime for self-care.
• Seek Professional Help: Therapy, CBT, or counseling can offer long-term relief if anxiety persists.

 

Anxiety may feel overwhelming, but with the right strategies, it can be managed effectively. Small changes like deep breathing, staying active, and prioritising rest can make a big difference. Whether through mindfulness, support from loved ones, or professional help, there are always ways to regain control and find calm amidst the chaos.

 

Mindfulness 101:Bring calm into your day with these daily tips. Sign up here.