When you experience anxiety and stress, it can feel as though the entire world is closing in on you. You might try to focus on a task at work or a conversation with a friend, but inside, it’s different—your heart races, your thoughts jump from one fear to another, and it seems as though everything is out of your control. You know you need to breathe, but your breaths are short, shallow, and your body feels tense to the point of pain. It’s a feeling of constant arousal—like something terrible is about to happen, even when there’s no real reason.

​

Your stomach turns, you may feel pressure in your chest or tightness in your throat, and your body feels taken over by anxiety. You might not be able to explain it, but you feel an unending restlessness—even if, on the surface, you appear to function. Your thoughts are racing through endless "what if" scenarios, and you begin to question yourself—what you’re doing, what you’re saying, and even how you look.

​

In times of stress, you may feel an overwhelming weight on your shoulders—a never-ending list of tasks in your head, with every additional task feeling impossible. Even small things seem like that last bit that’s just too much. This feeling floods every part of your body—you might wake up in the middle of the night, tossing and turning because the thoughts won’t leave you alone. Maybe you feel a constant restlessness or can’t focus, no matter how hard you try.

​

In those moments, even the smallest things, like going for a walk or making a phone call, feel like enormous tasks, as both your body and mind are exhausted from the constant tension. The idea of letting go or taking a moment for yourself can feel almost impossible—how can you relax when the world around you is so tense?

​

If you recognize these feelings, know that you’re not alone. Many people experience the same feelings of overwhelm, pressure, and restlessness. The most important thing is to understand that these feelings are legitimate, and you can work through them. Therapy that connects you to your body and emotions can help you regain the inner calm and control you need.

​

What Are Anxiety and Stress?

1. Anxiety
   Anxiety is an emotional response to the thought of danger or threat—real or imagined. It’s characterized by feelings of worry, fear, and unease. Anxiety can arise in specific situations (like social anxiety or test anxiety) or as a constant state of worry not tied to any particular situation.

2. Stress
   Stress is a physiological response to external pressures or demands, such as work tasks, complex relationships, or personal life changes. It’s characterized by a feeling of tension, fatigue, and difficulty focusing. When stress becomes chronic, it can negatively impact mental and physical health.

 

The Emotional and Physical Experience of Anxiety and Stress

Anxiety and stress present not only as internal feelings but also as physical manifestations. This experience consists of several interconnected elements:

• Mental and Emotional Overload – When you experience anxiety or stress, there is a continuous feeling of mental overload—persistent, intrusive thoughts, a sense of urgency, and pressure to handle too much at once, often accompanied by an inability to relax or halt the spiraling thought process.

• Physical Fight-or-Flight Response – Anxiety and stress trigger a physical response known as the “fight or flight” response. Your body enters a heightened state—your heartbeat accelerates, your breathing becomes shallow, and you might feel sweating, trembling, or muscle tension. Your body prepares as if facing an immediate threat, even when no danger exists.

• Physical Health Impacts – Prolonged stress can lead to physical issues such as headaches, digestive problems, sleep disturbances, and elevated blood pressure. Extended anxiety wears down the body, creating a cycle of fatigue and restlessness.

• Emotional Impacts – High levels of anxiety and stress also impact emotions, intensifying feelings of fear, persistent worry, low self-esteem, and sometimes depression. Anxiety can lead to a sense of disconnection, feeling as though you lack control over your surroundings.

 

The Importance of Connecting to the Body and Emotions in Therapy

Recognizing anxiety and stress and connecting to them emotionally and physically is a critical step in managing them. Often, when overwhelmed by these emotions, our automatic response is to suppress or fight them - but in the long term, this only exacerbates the situation.

In therapy, you learn to observe your emotions without judgment, connect with the physical experience, and understand what your body is trying to communicate.

​

Connecting to the body is especially important when dealing with anxiety and stress, as the body sends distress signals - sometimes even before our conscious mind recognizes the problem. Mindfulness-based therapy, for example, offers tools that help us notice changes occurring in the body and mind during times of stress or anxiety, allowing for a calm, constructive response.

In therapy, you can work on:

• Identifying Sources of Anxiety and Stress
  The therapist helps the client identify the sources of anxiety and stress—often, these are not only external pressures but also internal thought patterns or perceptions of low self-worth, fear of failure, or the need for control.

• Connecting to the Physical Experience
  Anxiety and stress can make us detach from our bodies—we try to escape the unpleasant physical sensations they create. Therapy helps bring attention back to the body, focusing on physical sensations and fostering acceptance and understanding of bodily signals. Through tools like mindful breathing, relaxation, or guided imagery, clients can calm physical responses and reduce the burden.

• Emotional Regulation
  In anxiety, emotions like fear and worry gain a powerful hold. Therapy teaches clients to handle these emotions without fighting them. Working on emotional regulation allows for a calmer response in stressful situations, facilitating healthier coping strategies.

 

Summary

Anxiety and stress are an integral part of daily life for many of us. But when they become chronic, they significantly impact our quality of life. The emotional and physical experience of anxiety and stress can be intense, but it is possible to learn to manage it with psychological support that incorporates connection to the body and emotional depth. Through practical mindfulness tools, emotional regulation, and relaxation techniques, it’s possible to restore inner control and return to a healthier, more balanced life.