Feeling Anxious or Overwhelmed with Anxiety? Here’s What your Body is Trying to Tell you
Originally published August 2025
Lately, I have been hearing from so many people: “My anxiety feels out of control”.
“My chest is so tight and my shoulders are up to my ears.”
“I can’t stop overthinking everything”
“It’s like my brain switches on right as I am about to go to bed”
Sound like you? If so, you are not alone.
Here is the thing that helps me and my clients the most: Anxiety is not just a mental thing. It is your whole body trying to keep you safe (even if it feels like it is taking you hostage).
Your nervous system has this built-in alarm called “fight or flight.”
It’s super old… like, caveman old. Imagine a cave person named Wilma (IYKYK). Wilma hears a rustle in the bushes. Is it a squirrel or a saber-toothed tiger? Wilma’s body doesn’t wait to find out, she jumps into high alert mode immediately. Heart pounds. Muscles tense. Ready to run, fight, or freeze.
Fast forward to you: your phone buzzes with an email from your boss. Your brain? Still on Wilma’s ancient software. It hears “threat” and reacts the same way, with adrenaline, a racing heart, and sweaty palms, even though you’re sitting safely at your desk.
That’s anxiety in a nutshell: your body’s survival system showing up for a modern-day “threat” that doesn’t actually require running for your life.
Why anxiety feels so intense these days:
Here’s where it gets tricky. Our world moves faster than Wilma could ever imagine or keep up with. We are bombarded with endless pings, news alerts, social media feeds, and a to-do list that never seems to end. Our brains and bodies weren’t made for this constant barrage of information.
So what happens? Our nervous systems stay stuck in survival mode. That feeling of anxiety isn’t a one-time thing; it’s more like the volume is turned way up all the time. No wonder we feel exhausted and overwhelmed.
What does Anxiety actually feel like in your body?
Everyone’s experience is different, but common signs include:
Racing heart or chest tightness
Shallow or fast breathing
Butterflies or a knot in your stomach
Muscle tension or restlessness
Feeling frozen or “on edge”
Cant sit still, always fidgety
Your body is basically saying: “Hey, pay attention to me. SOS!” Even if your logical brain knows you’re safe.
Why you need to feel your feelings (really feel them)
Fighting or ignoring anxiety often makes it louder. But when you name what you’re feeling and when you slow down and check in with your body you can help your brain come back online.
That’s because the part of your brain that keeps you calm and rational (called the prefrontal cortex, fancy right?) gets reactivated when you bring awareness to your experience.
This is the first step toward feeling less overwhelmed and more grounded.
To understand more about your feelings, and how to really feel them, you can create a goal to read more about anxiety and feelings.
A quick anxiety tool that can help you right now:
If you’re currently experiencing anxiety in your body, here’s something you can try right now:
Breath: Try inhaling for 4 counts, hold for 2, and exhale slowly for 6. Repeat for a minute or two. Longer exhales tell your body, “We’re safe now.” It also helps that pre-frontal cortex go back online and remind you that you arent being chased by the tiger.
Senses: Look around and name 5 things you see, 4 things you can touch, 3 sounds you hear, 2 smells, and 1 taste. This anchors you in the moment and quiets the noise.
These little shifts can calm your nervous system fast and help you feel a little more like yourself.
There is nothing wrong with you. You’re human.
Bottom line: Anxiety doesn’t mean you’re failing or weak. It means your body is working overtime to keep you safe in a world that often feels anything but. You’re not alone in this, and with the right understanding and tools, you can learn to live with your anxiety, not be ruled by it.
And if you want to stay connected for more tips and support, follow me on Instagram @esserementalness or join my email list.
Want to go deeper? If you’re currently struggling with anxiety and living in Virginia, book a free call for individual therapy.
If you want to really understand why anxiety happens, how it shows up in your body, and what practical, doable steps you can take right now and over time I can support you with this process through individual therapy. 🍊
New around here? Hi. I’m Maddie, licensed therapist and fellow human.
Through Individual Therapy and my signature Body Image course The Essere Method I help people (like you) release unhelpful narratives from your past, rewire your mindset with self-compassion, acceptance, and understanding, and step into your most authentic self. I’d love to connect more with you. Ready?
