Anxiety, the Brain, and the Body: the effects anxiety has on your body

Anxiety in the Brain

Emotional processing in general takes place in the limbic system in the brain. This is made up of the hippocampus, the amygdala, hypothalamus, and the thalamus. They are located deep in the brain, below the cerebral cortex, and above the brain stem. These structures control much of what we need to survive, including reproduction, nutrition, regulating emotions, and memory. Of particular importance is the amygdala.

The Amygdala

The amygdala is a tiny little bean-shaped structure located right next to the hippocampus. It is responsible for attaching emotions to memories and is important in determining our emotional responses like pleasure, fear, anxiety, and anger. In regards to anxiety, it is key in forming new memories related to fear and so the Amygdale is very interesting to researchers looking at the development of anti-anxiety medications! It also is interesting to researchers on the topic of PTSD which involves memories that have been supercharged by strong feelings of fear and anxiety.

Along with the Hypothalamus, the amygdala is responsible for the fight, flight or freeze response which alerts us to possible danger and readies our body to deal with it.

Fight or Flight

At the first sign of danger, the Amygdala signals the hypothalamus to begin producing extra cortisol and adrenaline in an attempt to prepare the body to either fight off the threat or to run away from it. This is a primitive survival method to ensure the survival of the person (and, by extension, the survival of the species). The frontal lobe, which is where your logic is contained, is NOT involved in this process at all. However, luckily for us, the frontal lobe DOES become involved in regulating the anxiety responses, so we can bring logic into it then. However, the first shot of anxiety is pure emotion without reasoning.

This first hit of anxiety has many different physical effects.  The hormones cortisol and adrenaline affect our body in ways that can be profound, so let’s look at that next.

Cortisol

Cortisol is a hormone secreted from the adrenal glands and is known as the stress hormone. It is known to affect every system of the body and its effects include:

• Regulating the stress response by slowing down nonessential bodily processes like reproduction, digestion, and growth

• Suppressing inflammation will boost your immune system

• Regulating blood pressure- it increases during times of danger to increase the body’s natural healing

• Regulating metabolism, making more energy available for any emergencies

• Regulating blood sugar in your body- it increases the amount of sugar available in your blood to improve muscle function

• Regulating sleep/wake cycle keeping you awake and alert during times of stress or danger

Adrenaline

Adrenaline is also produced and secreted from the adrenal glands during times of increased stress or threat. Some of its effects include:

• Increased heart rate which improves muscle function and the body’s ability to heal

• Increased breathing rate to increase the amount of oxygen being sent to your muscles

• Increased brain alertness

• Increased blood pressure

• Raises blood pressure

• Increases the size of pupils improving your eyesight briefly (while also giving you tunnel vision)

• Decreased sensation of pain allowing you to fight longer or to run farther

These effects can be from acute (short-term anxiety), or from chronic (long-term) anxiety and both can have effects on your body.

Short Term Effects

Even if you are only experiencing the stress of anxiety for a short period of time, it can still have some pretty profound effects on you. For example, some symptoms might include:

• Feeling emotional

• Trouble sleeping

• Headaches

• Dizziness

• Clenching your jaw causing pain and soreness

• Teeth grinding

• Muscle aches and pains or stiffness

• Shortness of breath

• Fatigue

• Chest pain or a feeling of heaviness in your chest

• Upset stomach

• Feeling short of breath

• Nail biting

• Difficulty staying on task or focusing

• Low motivation

Long Term Effects

When we look at the effects anxiety can have on our bodies in the long term, the picture gets even worse. Some of the problems might include:

• High blood pressure

• Heart disease

• Stroke

• Obesity

• Diabetes

• Digestive issues

• Headaches

• Muscle tension

• Sleep problems/insomnia

• Depression

• Anxiety disorders

• Susceptibility to cancer

• Skin issues such as acne or eczema

• Addiction to substances or to problem behaviors such as gambling, shopping, or porn

• Memory problem

• Difficulty focusing

Helpful Strategies for Coping With Anxiety

So now that you know how anxiety can affect your body and your health, maybe it’s time to think about ways to cope with anxiety so you don’t have these problems.

Deep Breathing

If you know me at all, you have heard me talk about deep breathing. It can trigger the parasympathetic system which will reverse the effects of the fight, flight or freeze response in your body. For the biggest effect, practice taking several deep breaths twice a day. Try box breathing: breathe in for the count of 4, hold your breath for the count of 4, blow out your breath for the count of 4, then hold your breath again for the count of 4.

Exercise

Recent studies have shown that exercise can be more effective in helping anxiety than therapy or medications. Exercise causes the secretion of endorphins which are the feel-good chemicals that can boost your mood. Aerobic exercise is especially helpful so think jogging, taking a walk, swimming, dancing, or biking. Anything that can get your heart rate going.

Sunlight

As simple as it sounds, going outside and spending some time in the sun and be really beneficial to your mood. The sun can help your body to release certain chemicals, including boosting serotonin in the brain. Serotonin can help boost your mood as well as many other effects including helping your muscles to work properly, aiding in digestion, and helping with sleep.

Meditation

There is a growing body of research that supports the use of meditation in the treatment of anxiety. It is a good way to relax your body and increase your focus while decreasing anxiety symptoms.

Eat a Healthy Diet

As crazy as it might seem, what you eat can help you to cope with anxiety. Specifically, a diet rich in Omega-3 is great for people with anxiety. Omega-3 is found in fatty fish like salmon, lake trout, or cod. Walnuts, chia seeds, pecans, and flax seeds are also high in omega-3.

Closing Thoughts

The connection between our minds and our bodies is more apparent than ever. If you have anxiety, it affects you physically in many ways, but there are things you can do to offset those effects. And therapy really can help. If you would like to talk with someone about anxiety treatment, please follow the link for more information.