I Know I’m Okay, So Why Does My Body Still Feel Anxious?

As a Licensed Professional Counselor, one of the areas I continue to study and incorporate into my work is the connection between the mind and body. Over the years, I have seen how easy it is to focus primarily on what we are thinking and feeling while overlooking what may also be happening physically. The reality is that our mental and physical experiences are constantly influencing one another. Understanding something logically does not always mean the body immediately responds in the same way.

This can be especially noticeable with anxiety and stress. A person may recognize that they are safe, understand that a stressful situation has passed, and even be able to identify that there is no immediate problem to solve, yet still experience physical responses such as muscle tension, restlessness, changes in breathing, stomach discomfort, increased heart rate, fatigue, or difficulty settling down. This does not mean that the person has failed to manage their thoughts. It is an example of why we have to consider what is happening in both the mind and the body.

Stress is not only something we experience through our thoughts. When we perceive stress or a possible threat, the nervous system helps prepare the body to respond. This can affect breathing, heart rate, muscle tension, digestion, energy, sleep, and our level of alertness. Sometimes we recognize the stressful thought first, but other times the physical response is what gets our attention. We may notice that our jaw has been clenched for hours, our shoulders are tense, our breathing has become shallow, or we are exhausted but still having difficulty relaxing.

This is an important part of understanding the mind-body connection. Cognitive awareness and physiological responses do not always change at exactly the same pace. We can understand something intellectually while the body is still responding to stress. That is one reason simply telling ourselves to calm down, stop worrying, or stop thinking about something may not always produce the physical shift we are expecting.

In my work, I believe there is value in approaching these experiences from both directions. We can pay attention to the thoughts, beliefs, emotions, and patterns contributing to how we feel while also becoming more aware of what is happening physically. Examining an anxious thought may be helpful, but so can noticing that we have been holding our breath, sitting with our shoulders tense, operating with very little rest, or moving through an overstimulating environment without giving ourselves an opportunity to reset.

This is also where practices such as intentional breathing, mindfulness, grounding, stretching, walking, Pilates, yoga, and other forms of intentional movement can be helpful. These practices are not about forcing the body to relax or pretending that difficult emotions do not exist. They can provide another way of responding to what we are experiencing by including the body in the process instead of focusing exclusively on our thoughts.

This is one of the reasons I created my MIND + BODY Check. I encourage people to pause and consider four things: What is my mind carrying? What is my body communicating? Where might the two be connecting? What do I need right now? These questions create an opportunity to notice the whole experience before automatically pushing through it.

Sometimes that check-in may reveal that your mind has been carrying more than you realized. At other times, you may recognize that your body needs movement, rest, nourishment, less stimulation, slower breathing, or simply a few quiet minutes. There may also be times when a physical symptom needs evaluation from an appropriate healthcare professional. Understanding the mind-body connection should never mean assuming that every physical symptom is caused by anxiety, stress, or another psychological experience.

The goal is awareness. The mind and body are not separate systems operating independently of one another. Our thoughts and emotions can influence our physical experiences, and our physical state can influence our mood, concentration, thoughts, and behaviors. Learning to recognize that relationship gives us more information about ourselves and more options for how we respond.

The next time you understand logically that you are okay but notice that your body still feels tense, restless, or on alert, consider checking in with both. Pay attention to what you are thinking and feeling, but also notice your breathing, muscle tension, energy, movement, and other physical cues. Your body may be providing information that deserves your attention.

What the mind carries doesn’t always stay in the mind; it can show up in the body. That’s why we check in with both.

Myisha Jackson, LPC-S
Licensed Professional Counselor-Supervisor | Mind-Body Connection Strategist