Anxiety is often associated with mental and emotional turmoil, but its impact on the body is just as important. For many women, the physical symptoms of anxiety may be more noticeable than the emotional distress, making it difficult to connect the two. As someone who has personally struggled with anxiety, I’ve experienced how anxiety can take over, not just in your thoughts, but also in your physical well-being.

A simple jolt of nerves before a presentation or stressful situation can cause an overreaction in your body, bringing on shaky hands, a racing heart, and even difficulty catching your breath.

This might sound familiar, but the actual physical effects of anxiety reach much deeper, touching parts of the body's inner workings in ways that aren't immediately connected to what we're feeling.

At its very core, anxiety is your body's response to perceived threats, whether real or imagined. It is driven by fear, worry, or stress, and when the body reacts, it triggers the sympathetic nervous system—often referred to as the "fight or flight" response. While this was a life-saver in the past, as it geared our ancestors to fight or flee from threats such as predators, today's anxiety has a propensity to trigger this system without any danger in sight.

Chronic activation can have important and lasting impacts on your health. Let's get into it, including how anxiety actually presents itself physically in the body, the impact of that on your systems, and how you can regain control.

What Is Anxiety?

Anxiety is an automatic and often adaptive response to a stimulus. It can prepare you for that big presentation, or it can help you avoid that dangerous situation, raising your awareness and focus. In general, however, this reaction becomes inappropriate or chronic, causing more distress than that occasional nervousness for so many people, especially for those who have anxiety disorders. Anxiety disorders are extreme fear or worry about situations that usually do not cause such a reaction. Chronic symptoms can build up and affect both mental and physical health.

According to Bobby Thakur, Psychologist, "Anxiety is a normal response to stress. However, when it becomes chronic, it has a profound impact on your body and mind, requiring a deeper understanding of how it affects the body."

Here is a detailed guide on how anxiety manifests in the physical form in the body with expert insights.

Impact of Anxiety on the Brain and Nervous System

One of the first areas of the body affected by anxiety is the brain. Anxiety triggers the "fight or flight" response, which releases hormones like adrenaline and cortisol. While these are useful in acute stress, prolonged exposure to these hormones can be harmful. Chronic anxiety can:

• Disrupt cognitive function, leading to difficulties with memory, concentration, and decision-making.
• Cause frequent headaches and migraines due to the constant tension and overstimulation in the brain.
• Cause dizziness or lightheadedness, which might be caused by hyperventilation or altered blood flow as a result of anxiety.

The long-term effects of these disruptions can hinder daily activities, affecting both professional and personal aspects of life.

Anxiety's Effect on the Heart and Cardiovascular System

Anxiety is not only a mental illness; it affects your cardiovascular system. Anxiety increases your heartbeat, sometimes to alarming degrees, resulting in:

• Tachycardia (rapid heartbeat), which can be a bit frightening and uncomfortable.
• High blood pressure that, with time, is a risk factor for the development of heart disease.
• Palpitations or abnormal heart rhythms that can be frightening, especially during an anxiety attack.

In fact, findings indicate that chronic anxiety has direct associations with cardiovascular diseases thus implying that anxiety should be managed to avoid complications to the heart in the long run.

Respiratory System and Anxiety

Another common physical symptom of anxiety is difficulty breathing. In the case of stress or anxiety, many people are short of breath or hyperventilate, which feels like being unable to breathe. Another common occurrence is tightness in the chest, mimicking an attack, and this, in turn, can trigger more anxiety. For asthma patients, the symptoms become worse with anxiety, bringing about difficulty in breathing, wheezing, and coughing.

Digestive System Disorders

Anxiety causes disturbances in the digestive system and can have a negative effect on an individual. In most instances, various gastrointestinal issues result from anxiety; stress hormones may affect gut, hence symptoms like:

• Stomach pain, nausea, or even vomiting.
• Diarrhoea and constipation since they have been associated as a consequence of the response of the body to tension.
• IBS that tend to flare up due to anxiety resulting in bloatedness, cramping and irregular bowel movements.
• Loss of appetite, or eating too much, which is usually an unconscious behavior to control anxiety.

Because the intestine is often termed the "second brain," there is an actual and strong relationship between mental well-being and gastrointestinal health that can easily be disrupted when one has anxiety.

Muscles, Joints and Tension

Anxiety tends to find its first expression through tension in muscles. Continued stress and apprehension result in:

• Generalized myalgias and stiffness in the neck, shoulders, and back.
• Jaw ache; this is often considered as a secondary symptom to the condition known as bruxism or grinding of the teeth as caused by stress.
• Temporomandibular joint disorders are also found to be commonly associated with anxiety-induced muscle tension

The constant physical tension builds up fatigue and makes the body even harder to relax and recover.

Anxiety and the Immune System

Over time, anxiety can weaken the immune system, leaving the body more susceptible to illness. This is due to:

Chronic stress reducing the efficiency of immune function, making it harder for the body to fight infections.

Increased inflammation in the body, which can worsen autoimmune conditions or lead to new health problems.

If anxiety is chronic, then it may eventually weaken the body's immune system to fight infections and become difficult to remain healthy and to recover from sickness.

Skin Reaction to Anxiety

Anxiety affects more than the internal body. It may also be noticed in the skin. There are various skin conditions related to anxiety, including the following:

• Acne and acne breakouts because of the hormonal response associated with stress.
• Flare-ups of eczema or psoriasis due to emotional stress.
• Excessive sweating in palms, forehead, or armpits.

For some people, these skin conditions may feed their anxiety, thus making it a vicious cycle of anxiety and self-consciousness.

Endocrine System and Hormonal Imbalances

The endocrine system, which controls the production of hormones, is also prone to anxiety. Anxiety and chronic stress can cause:

• Overproduction of cortisol, the body's primary stress hormone, which can lead to fatigue, weight gain, and mood disturbances.
• Thyroid function is disrupted, making patients experience symptoms that mimic those of anxiety, such as restlessness, palpitations, and fatigue.

Anxiety and Its Physical Effects in the Body

While the body can suffer significantly with anxiety, there are different ways to reduce its negative effects. Regular exercise, mindfulness practices such as meditation and deep breathing, and a balanced diet all contribute to overall health and wellness. Professional help, whether it is in the form of therapy or medication, is also necessary to manage chronic anxiety. Treating both the mental and physical symptoms of anxiety will break the cycle and give people back control over their well-being.

Tips and Strategies to Manage Anxiety and Stress

Managing anxiety and stress involves both physical and mental strategies. Taking time-outs, such as practicing yoga or listening to music, helps clear your mind. Eating well-balanced meals and avoiding skipping meals are key for energy. Limiting alcohol and caffeine can reduce anxiety triggers. Ensure adequate sleep, as rest is vital when stressed.

Regular exercise, like brisk walking or swimming, improves health and reduces stress. Deep breathing exercises and counting to 10 can help calm nerves. Also, maintaining a positive attitude, humor, and social connections are essential in managing stress. Learning your triggers and seeking professional help can provide additional support.

Anxiety is not just a mental state; it is a physical experience that impacts nearly every system in your body.

The relationship between physical activity and anxiety in college students. Frontiers in Psychology. 2024

Anxiety. StatPearls. 2023

Anxiety Disorders. NIH

Generalized Anxiety Disorder. NIH

Mr Bobby Thakur is a practising Psychologist at Counsel India.

This year's Doctor's Day was a reminder to all that doctor's too are human. The theme specifically focused on healing the healers, emphasizing on the need for people to recognize doctor's struggle and treat them with empathy and sympathy.

No Lines Between Personal And Professional Life

Health and Me had earlier reported on how doctors, even when they are not at work receive work questions all the time. In a previous interview with Health and Me, Dr Guru N Reddy, a senior gastroenterologist, shared, “I didn’t spend time with my family when my kids were growing up. My work always came first and then came my family.” He also shared that how whenever he is gone for a gathering, it turns into an unofficial consultation desk. “Can I quickly show you this report?” “There’s this pain that won’t go, can you suggest something?” These are the questions he is faced with even at family events.

All such scenarios will undoubtedly make a doctor feel overwhelmed. In fact, a survey conducted by Medtalks, a doctor engagement platform, revealed that doctors are burdened by growing mental and emotional burden.

The survey, though small scale, conducted among 200 doctors across public and private health care, revealed an important issue. It found that 74% of respondents felt emotionally exhausted on a weekly or even on a daily basis. This survey also highlighted the depth of burnout and chronic stress in the medical profession.

Many doctors also agreed that even after their work hours, they were still entertained with questions related to their patients health through WhatsApp. The data revealed that over 83% of doctors felt that they were under constant stress as their patients continued to contact them through WhatsApp, phone calls, and digital messages, with many asking them for urgent queries. This round-the-check communication has blurred personal and professional boundaries, which has disassociated doctors from their own families.

Looming Fear Of Threat And Violence On Doctors

The survey also found that threat and violence against doctors were a major source of stress and concern. Indian Medical Association (IMA) President, Dr Dilip Bhanushali, in an earlier interview with Health and Me had said, "Violence against doctors is not rare—it’s routine."

He further added: “We’ve seen mobs arrive with kerosene, petrol, even swords, burning down hospitals. There was a law during COVID promising seven years imprisonment and non-bailable warrants for attacks on doctors, but it hasn’t been enforced. Most states still have weak three-year, bailable punishments.”

He also pointed towards the RG Kar Medical College’s case where a female postgraduate trainee doctor was raped and murdered and her body was found in a seminar room on campus. Doctors across the nation went on a strike, demanding justice. “But we cannot go to the roads and do strikes every time. Despite it all, we uphold our Hippocratic oath.”

The survey too echoed the same feelings, where many respondents admitted that this fear has directly influenced their approach to diagnosis, communication, and decision-making. Doctors are now acting more defensively.

The strain on doctors is intensified by mounting administrative duties, fear of legal action, limited institutional support, and rising expectations to deliver flawless outcomes.

Over one-third of doctors reported working more than 60 hours a week, while only 17 percent are able to take a full, uninterrupted day off on a regular basis. Most respondents said they receive minimal support in coping with these demands. Strikingly, just 14 percent felt the current healthcare system allows them to prioritise their own wellbeing, whereas 52 percent said it does not.

When it comes to dinner, many of us focus on what we eat, aiming for healthy and delicious food. But we often don't think about when we eat it, squeezing dinner in whenever our busy schedules allow. However, a growing amount of research suggests that when you eat can be just as important for your health as what you eat. And it seems that eating dinner earlier might be the way to go.

What's the Best Time for Dinner?

Scientists haven't found one single "perfect" dinner time, but it's generally best to avoid eating late for your metabolism. Try to finish dinner at least two hours before you go to bed, and ideally even longer. According to a 2024 study published in the JAMA Network Open, good goal is to eat dinner sometime between 5 p.m. and 7 p.m.

Of course, life happens, and sometimes you'll have to eat later. If it's just occasionally, don't worry too much. Just try not to eat a very large meal right before bed. In fact, research suggests that dinner shouldn't be your biggest meal of the day, which is different from what many Americans are used to. Instead, try to eat most of your calories earlier in the day, around when you wake up or in the middle of the day.

Why Does When You Eat Dinner Matter?

Our bodies have internal "clocks" that manage how we function throughout the day. This means that the exact same meal can affect your body differently depending on the time you eat it.

For instance, one study found that when healthy young adults ate the same dinner at 10 p.m. instead of 6 p.m., their blood sugar levels went higher and their bodies processed fat less effectively. Late dinners can have this impact even if you're not eating right before bed.

One reason for this could be melatonin, a hormone your body releases at night to help you sleep. As melatonin levels rise, it seems to make it harder for your body to control blood sugar, leading to bigger and longer-lasting spikes after a late meal. Research also shows that eating dinner late can make you hungrier, cause your body to burn fewer calories, and even lead to changes in your body that promote fat gain.

How Late Dinners Affect Your Health

While many studies on meal timing are done in controlled lab settings, the findings suggest that regularly eating dinner late could increase your risk for health problems like type 2 diabetes and obesity. Many studies have already shown this connection. On the other hand, eating more of your calories earlier in the day seems to help with weight loss and improve signs of good metabolic health.

It's not just about metabolism either. Other research suggests that people who stop eating after 6 p.m. tend to get more sleep than those who eat until midnight. There's even a serious study from 2024 that links late eating to a higher risk of death. So, the general advice is clear: for most people, it's best to limit how much food you eat during the nighttime hours.

Tips for Eating Dinner Earlier

If you're used to eating late, changing your routine can be tough. To make the switch easier, start by making changes earlier in your day. If you often skip breakfast and grab a quick, small lunch, you'll likely be very hungry by evening. So, make sure you eat good, hearty meals earlier in the day that include plenty of protein, fiber, and healthy fats. This will help you feel less hungry at night.

Some people also find it helpful to set a specific "cut-off time" after which they stop eating, rather than just vaguely aiming for an earlier dinner. If you try this, it's okay to start small. Begin by closing the kitchen just 30 minutes before bedtime, then extend it to an hour, and so on. The key is to start where you are and build up gradually.

An Australian man in his 50s has died after contracting Australian bat lyssavirus (ABLV), a rare but deadly virus closely related to rabies. The man, who lived in northern New South Wales, was bitten by a bat several months ago and succumbed to the infection this week after being hospitaliszed in critical condition.

In a statement released on Thursday, NSW Health confirmed the fatality and extended condolences: “We express our sincere condolences to the man's family and friends for their tragic loss. While it is extremely rare to see a case of Australian bat lyssavirus, there is no effective treatment for it.”

What Is Australian Bat Lyssavirus?

First identified in 1996, Australian bat lyssavirus belongs to the Lyssavirus genus, the same family as the classical rabies virus (RABV). Like its more globally prevalent cousin, ABLV causes a fatal form of viral encephalomyelitis—an inflammation of the brain and spinal cord. Once symptoms develop, there is no known cure or treatment.

Transmission occurs when the saliva of an infected bat enters the body through a bite or scratch. According to NSW Health, any bat in Australia—regardless of species—could potentially carry the virus. In this case, officials have not yet identified the exact bat species responsible for the infection.

Early Symptoms Often Misleading

The early symptoms of ABLV infection mimic those of the flu, including headache, fever, and fatigue, which can delay diagnosis. However, the disease rapidly progresses to paralysis, delirium, convulsions, and ultimately death.

Symptoms may appear days, weeks, or even years after exposure, adding another layer of complexity to diagnosis and response.

This recent death is only the fourth recorded human case of ABLV infection in Australia, and tragically, all four have been fatal.

A Preventable Tragedy

While the disease has no cure, prompt medical treatment after exposure can prevent infection. NSW Health strongly urges the public to avoid all contact with bats. In the event of a bite or scratch, the following steps should be taken immediately:

• Wash the wound thoroughly with soap and water for at least 15 minutes
• Apply an antiseptic with antiviral action
• Seek urgent medical attention for administration of rabies immunoglobulin and a rabies vaccine series

Dr. Jeremy McAnulty, Director of Health Protection at NSW Health, emphasized the importance of public awareness: “No matter how minor the scratch or bite may seem, immediate treatment is essential. Rabies vaccines are extremely effective when administered quickly.”

The Broader Context: Lyssaviruses and Rabies Risk

Australian bat lyssavirus may be rare, but its relation to rabies—one of the deadliest infectious diseases globally—makes it especially concerning.

According to a 2021 study titled "Rabies Infection: An Overview of Lyssavirus-Host Protein Interactions," lyssaviruses are negative-sense, single-stranded RNA viruses known to infect mammals and cause fatal encephalomyelitis. Despite differences in geography and host species, illnesses caused by rabies virus (RABV) and other lyssaviruses are virtually indistinguishable once symptoms appear.

Worldwide, rabies still causes approximately 60,000 deaths annually, mostly in Asia and Africa. The fatality rate of clinical rabies—once symptoms begin—is nearly 100%, underscoring the importance of pre- and post-exposure prophylaxis.

Flying Foxes and Microbats Under Scrutiny

ABLV has been found in multiple Australian bat species, particularly flying foxes and insect-eating microbats. These animals often come into contact with humans, especially in urban or suburban environments where bats may roost or forage.

Despite the important ecological role bats play—as pollinators, pest controllers, and seed dispersers—public health officials continue to stress no direct handling of bats by untrained individuals. Wildlife carers and veterinarians are advised to wear protective gear and be vaccinated against rabies.

Public Health Measures Going Forward

This latest case serves as a stark reminder of the persistent, though rare, risk that Australian bat lyssavirus poses to human health. NSW Health is reinforcing education campaigns and urging any bat encounters to be reported immediately.

Authorities continue to collaborate with wildlife and disease surveillance networks to monitor ABLV across bat populations and ensure rapid response to potential exposures.

In closing, NSW Health reiterated, “Although Australian bat lyssavirus cases are extremely rare, they are always fatal without timely treatment. Awareness and early action can mean the difference between life and death.”