Anxiety is not always a thought.
Sometimes it arrives as a racing heart.
A tight chest.
Shaky hands.
Sweating.
Nausea.
A lump in your throat.
A stomach that suddenly wants nothing to do with the meal you were about to eat.
That can be frightening, especially when the physical feeling seems to appear before you understand what you are anxious about.
What may be happening
The body has systems designed to respond quickly to perceived danger.
When anxiety activates those systems, your body may react as though something urgent is happening even when there is no immediate physical threat in front of you.
That does not mean the sensations are imaginary.
They are real sensations.
The goal is not to argue with your body. It is to help it recognise that this moment may be safer than it feels.
Something you can try today
Start with something physical and simple.
Unclench your jaw.
Let your shoulders drop.
Breathe out a little longer than you breathe in.
Notice five things you can see.
Press your feet gently into the floor.
Take a sip of water if that feels comfortable.
If deep breathing makes you more uncomfortable, do not force it. Let your breath stay natural and focus instead on what you can see, hear or touch.
When you may need more support
If physical anxiety symptoms are frequent, severe, new, or difficult to distinguish from a medical problem, seek appropriate professional evaluation.
Chest pain, fainting, severe breathing difficulty or other alarming symptoms should not automatically be assumed to be anxiety.
Related TDC resources
Breathe With Me
I’m Panicking / My Thoughts Won’t Slow
Start Where You Are
Depression Translator
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