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Stress & Anxiety

Physical Symptoms of Anxiety Explained

Rasika Karkare Rasika Karkare (Counseling Psychologist) | May 13, 2026
Clinically Reviewed Evidence Based

    Anxiety is something most of us experience at some point in our lives. While it is often thought of as a purely emotional or psychological state, anxiety can also show up in our bodies in ways we may not immediately recognise. From fidgeting and stomach pain to constant swallowing and being easily startled, the physical symptoms of anxiety are varied and sometimes surprising. Understanding these signs can help you identify what your body might be trying to tell you and take steps to manage your well-being.

    Fidgeting: A Symptom of Anxiety?

    Fidgeting has had differing meanings over time – from being defined as an action that one does that makes others uncomfortable/annoyed to being viewed as a signifier of inner anxiety. Most of the time, we are unaware of doing it.

    The term fidgeting means making small, restless, nervous movements with your body, usually your hands and feet: such as playing with your hair, bouncing a leg, or clicking a pen repeatedly. The act of fidgeting (excessively) has gained psychological significance as a marker of ‘_psychomotor agitation_’.

    But if you fidget often, are you experiencing a symptom of anxiety? Let’s start by understanding more about fidgeting.

    Why do people fidget?

    Fidgeting refers to repetitive behaviours that are unrelated to the task at hand – such as touching the face frequently, tapping fingers, smoothing clothing, rocking back and forth, pacing, etc.

    A sign of stress/anxiety?

    Fidgeting can be a response to stress and anxiety. It is a prominent observable behaviour in social anxiety disorder and is also considered a symptom of hyperactivity, which is associated with ADHD. Fidgeting helps to deal with restlessness, a symptom of anxiety disorders.

    As a survival mechanism, our bodies are designed to quickly kick into action when a threat is perceived using the fight/flight response. Upon encountering a threatening situation, the nervous system reacts by initiating a sequence of hormonal changes and physiological responses to fight or flee the situation. Adrenaline and cortisol hormones are released; the heart beats faster as blood is pushed to the muscles and lungs. With the elevated levels of stress hormones, the muscles are prepared for sudden exertion.

    However, this fight or flight response can be activated by mental stress as it prepares the body to react to the danger. The body can also overreact to stressors that are not life-threatening.

    Since there is no actual danger, all of the adrenaline flooding the body cannot be used. This excess adrenaline leaves us with a lot of energy that causes physical discomfort, including feelings of restlessness. Restlessness is a direct result of the fight-or-flight response being activated. Fidgeting tells the brain that the body has excess energy, which it needs to burn.

    A sign of other things?

    • Fidgeting can be a response to boredom. When the brain is understimulated, it gives your brain something to focus on and is soothing as well. It helps get energy levels high enough to be able to concentrate again.
    • If the task at hand is not able to sustain our attention, then the sensory-motor input due to fidgeting makes it more stimulating. This activates our brain such that we can sustain interest in the task – which helps us focus since our brain is fully engaged.
    • Fidgeting may reflect self-regulation processes to help regulate our attention span. By using involuntary bodily movement when our mind wanders while performing a task.
    • Fidgeting can be a coping mechanism.
    • The cognitive load hypothesis suggests that when dealing with complex thoughts, we divert the cognitive load into movement, to focus on mental processes. There is also a genetic factor involved in fidgeting tendencies.
    • Fidgeting has also been associated with many other mental disorders, like eating disorders, alexithymia, and dysfunctional neurological states.

    Can fidgeting be helpful?

    While fidgeting may be a sign of many things, it can also be harnessed to boost focus and improve attention and alertness. Research shows that fidgeting can prevent prolonged sitting-induced leg dysfunction by increasing blood flow in the arteries of the leg. Another study found that fidgeting also helps regulate body weight.

    So while it may be associated with anxiety, engaging in fidgeting behaviours does not necessarily mean the person has an anxiety disorder.

    Stomach Pain from Anxiety: What Does It Feel Like?

    Anxiety is a common feeling we all go through, and it can impact both our minds and bodies in different ways. One of the most common effects of anxiety on our bodies is stomach pain. Stomach pain from anxiety can cause a lot of discomfort if it goes on for a long time. Thus, it is crucial to identify and treat anxiety-induced stomach pain.

    Understanding Anxiety And Stomach Pain

    Anxiety is not just a psychological issue, but it can also have a profound impact on our bodies. At a physical level anxiety can manifest in many ways, such as a raised heartbeat, shortness of breath, etc. During anxiety, our body’s fight-or-flight response is triggered, leading to the release of stress hormones such as cortisol and adrenaline. The release of these hormones can have a profound impact on the digestive system, leading to stomach discomfort and pain. Additionally, stress and anxiety can also change the balance between good and bad bacteria in our bodies, leading to an upset stomach.

    What Does Stomach Pain From Anxiety Feel Like

    • “Butterflies” in the stomach
    • Tightness, churning, cramping, and knots in the stomach
    • Feeling like throwing up, vomiting
    • Shaking, shivering, and twitching of stomach muscles
    • Frequent flatulence
    • Stomach upset, nausea, or queasiness
    • Indigestion, or rapid fullness when eating
    • Reduced Diet
    • Warmth, fluttering, or bloated feeling in the pit of the stomach
    • Increased urination and bowel movements

    Though stomach pain is often psychosomatic, you may need to drink warm water, do deep belly breathing, and wait it out. However, if the problem persists, it might be helpful to make some lifestyle changes to reduce stomach pain arising from anxiety.

    Some useful ways to alleviate stomach pain are:

    Try Natural and Homemade Remedies

    Certain natural herbs can ease a nervous stomach at the time it occurs.

    Chew a piece of root, drink ginger tea, eat ginger candy, or sip some ginger ale with real ginger in it for benefit.

    Other herbs, like spearmint, peppermint, lavender, or lemon balm, are also known to help. These herbs may stop spasms and tightening of smooth muscle that cause stomach butterflies, flatulence, cramps, and upset stomachs.

    Practice Deep Breathing, Mindfulness, and Meditation

    Mental exercises help you focus on your breath and help you come back to the present moment. Practising some forms of breathing and mindfulness can help you stay grounded and manage stress and anxiety that cause a nervous stomach. Deep breaths can be especially helpful.

    If you like meditation or have any other mental tricks that calm you down, definitely give them a try. Also, don’t wait until the next time you feel anxious to practice breathing, instead, make it a part of your daily routine.

    Try therapy

    If such stomach pain and other symptoms are frequently experienced, seeking help from a psychiatrist or therapist may help you make changes to reduce the stress and anxiety in your life. No one can eliminate stress, but a therapist can help you identify ways to cope better when you do experience such symptoms.

    Eating habits

    It is often a good idea to limit or eliminate foods that can worsen a nervous stomach. These may vary among individuals, but common foods include dairy products and caffeinated beverages, such as coffee, chocolate, soda, and tea. Avoid emotional, binge eating.

    Stress Relieving Activities

    Engaging in hobbies or activities you like to pursue, such as journaling, taking a walk or listening to instrumental music, can help distract you for a while from your symptoms of anxiety and make you feel better.

    Sometimes, you may also find that you can relieve stress by reducing the number of commitments in your daily schedule.

    “Genius is the one who knows where to STOP.”

    Find a space for yourself to relax

    Lastly, find time and space for yourself to clear your head and take control of your nervousness, even if it must be total alone time. Don’t be afraid to excuse yourself if needed, even from an important event. If talking to a friend, family member, or loved one helps, do so during this time. Talking with someone you trust can help you overcome anxiety.

    Is Constant Swallowing A Sign of Anxiety?

    Anxiety is a common mental health issue that most of us go through every day. However, some people may experience excessive levels of anxiety, leading to a range of physical and psychological symptoms. One lesser-known way anxiety can show up physically is through changes in swallowing. Some people may struggle to swallow, while others may find themselves swallowing constantly. Let's understand the relationship between anxiety and swallowing difficulties in depth.

    Can Anxiety Cause Excessive Swallowing?

    In simple terms, yes, anxiety can cause excessive swallowing due to the following reasons:

    Anxiety causes muscle tension

    As mentioned earlier, anxiety can manifest in various physical and psychological symptoms. One of the physical symptoms of anxiety is muscle tension and breathing difficulties. When someone finds it hard to breathe, they may rely on their mouth to get more oxygen and feel ventilated, leading to constant swallowing. Anxiety may also affect the muscles in the throat and oesophagus. tense up, leading to a need to swallow frequently

    Hypersalivation

    When the body is under stress, it tends to increase saliva production, leading to excess saliva. This excess saliva can trigger the urge to swallow more frequently than usual,

    Anxiety And Aerophagia

    Aerophagia is a condition where a person swallows too much air, leading to other physical issues such as bloating, bleaching or flatulence. Research suggests that anxiety and stress can contribute to an increased frequency of swallowing, leading to aesophagia. Thus, there seems to be a link between anxiety and constant swallowing.

    Why do I feel the need to constantly swallow?

    While constant swallowing can be a sign of anxiety for some people, it is essential to know that many other factors, apart from anxiety, can cause constant swallowing as well. Medical conditions such as gastroesophageal reflux disease (GERD) or dry mouth (xerostomia) can also lead to constant swallowing, Thus, it is essential to consult a medical professional for an accurate diagnosis.

    Other Symptoms Of Anxiety

    It is also important to understand that anxiety is a complex condition that causes many signs and symptoms; thus, only constant swallowing may indicate anxiety only if it occurs with other symptoms such as.

    • Constant worry
    • Rumination or intrusive thoughts
    • Difficulty in concentrating on tasks
    • Difficulties in decision-making
    • Feeling restless
    • Sleep issues
    • Feeling nervous or tense constantly
    • Difficulties in daily functions due to excessive worry
    • Rapid Heartbeat

    How to overcome constant swallowing from anxiety?

    Deep Breathing Techniques

    Calms the nervous system and reduces throat tension, helping prevent constant swallowing. Practice 4-7-8 breathing: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat 5–10 times.

    Relax Your Throat Muscles

    Releases tension in the throat, reducing the feeling of a lump or constant swallowing. Gently massage your neck and jaw, or perform slow neck stretches. Swallow slowly and consciously.

    Grounding Skills

    Shifts focus away from anxiety and physical sensations, reducing compulsive swallowing. Use the 5-4-3-2-1 technique: name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

    Mindfulness & Meditation

    Helps manage anxiety and preventing sensations in the throat. Helps release tensions in the throat as well. Set aside 5–10 minutes daily for mindfulness exercises or guided meditation. Focus on breathing and body awareness.

    Stay Hydrated

    Keeps the throat moist, preventing dryness that can trigger frequent swallowing. Sip water regularly; herbal teas can also help soothe the throat. Avoid excessive caffeine or alcohol.

    Is Being Startled Easily A Sign Of Anxiety?

    Do you find yourself jumping at sudden touches, loud noises or surprises? You are not alone. All of us feel startled sometimes, especially during unexpected situations- it's our body's natural way of staying alert. But for some people, startling can be a recurring pattern, due to various underlying factors such as lack of sleep, overdose of caffeine and even mental health conditions such as anxiety. In fact, research studies indicate a strong relationship between anxiety and startling.

    Why Do We Startle?

    As mentioned earlier, startling is a natural and instinctive response to an unexpected situation. It is also referred to as ‘’the fight or flight response. It is an inherent mechanism that is produced by the sympathetic nervous system. The function of the startle response is to protect us from potential threats and make our bodies ready for any incoming stressful situation. Being startled is usually a normal and adaptive reaction to a sudden, loud noise, a surprising event, or an unexpected touch.

    Can anxiety make you startled easily?

    A few research studies have demonstrated that people with panic disorders or phobias (subtypes of anxiety disorders) show exaggerated startle reactions to threatening situations as compared to people who do not have anxiety, suggesting a strong link between anxiety and startle response. Here's how:

    Anxiety And Heightened Stress Response

    Anxiety is associated with exaggerated responses to stressful or threatening situations. This heightened sense of arousal can contribute to an increased sense of fear about incoming situations, putting people with anxiety at an increased risk of being startled easily.

    Anxiety And The Nervous System

    Anxiety has a profound impact on our nervous system, the part of the body responsible for producing the startled response. Typically, the nervous system calms down, and the body returns to its normal state after the stressful situation ends. However, for someone with anxiety, the nervous system is likely to remain heightened in anticipation of incoming stress. This constant state of arousal can make people prone to a startled response

    Why may you be startled easily?

    While being startled easily can be linked with anxiety, it may not be associated with anxiety all the time. Sometimes people might be startled due to other reasons, such as

    • Persistent lack of sleep
    • Excessive consumption of caffeinated beverages
    • Short-term stressors
    • Underlying conditions such as Post Traumatic Stress Disorder (PTSD)

    How to stop getting startled easily?

    Sudden and recurrent startle can be overwhelming; however, you can cope with it through various strategies outlined below:

    Breathing Exercises

    Practice slow, deep breathing techniques such as diaphragmatic or 4-7-8 breathing to calm the body. Regulates the nervous system, reduces heart rate, and lowers the intensity of the startle response.

    Visualization Exercises

    Imagine a calm, safe environment or visualise anxiety fading away. You can picture yourself handling a sudden noise or surprise with ease. Helps the mind focus on positive imagery, reduces stress, and trains the brain to respond to unexpected stimuli more calmly.

    Grounding Exercises

    Use your senses to anchor yourself in the present, e.g., notice 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and one thing you can taste. Redirects attention from anxious thoughts, decreases hyperarousal, and helps you feel more in control during startling moments.

    Cut Down on Stimulants

    Reduce caffeine, energy drinks, or other stimulants that increase nervous system activity. Lowers baseline arousal, making you less reactive to sudden events and reducing startle sensitivity.

    Self-Care and Hobbies

    Engage in activities that relax or bring joy—reading, walking, yoga, music, or other hobbies. Supports emotional regulation, reduces overall stress levels, and creates a calmer baseline for your nervous system.

    When to seek professional help?

    If the startling is repetitive, significantly interrupts your daily functioning, and persists despite your self-help efforts, it is advisable to reach out to a therapist who can help you explore the underlying issues behind the startling while also helping you develop healthy coping mechanisms. Click here to book a session with our trained therapists right away

    Conclusion

    To summarize, anxiety is a complex disorder that can undeniably affect your body in several ways. From fidgeting and stomach discomfort to constant swallowing and being easily startled, the physical signs of anxiety can vary widely from person to person. Recognising these symptoms is the first step toward managing them effectively.

    It is normal for all of us to experience these symptoms occasionally. However, if the problem persists and gets worse over time, it would be wise for you to consider more long-term treatment options such as consulting a doctor, psychiatrist, or therapist. Recognising the connection between physical sensations and underlying anxiety is crucial for early diagnosis and treatment.

    Note: This article is just to help its readers understand the link between mental and physical health and it can not substitute medical advice. Please consult the nearest emergency service or consult with a doctor, or psychiatrist for a deeper evaluation of your subjective condition.

    References

    Rasika Karkare

    I am a certified therapist and have an experience of working with various psychological vulnerabilities for more than 4.5 years. I have been working with adults in the age range 18-40 years who present a wide range of emotional/mental health concerns. In my practice, I strictly adhere to therapies based on scientific evidence and value ethical guidelines provided by APA (American Psychological Association).

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