Written by Barbara Ford
Edited by Nicki Steinberger, Ph.D.
EDITOR’S SUMMARY: Anxiety is explored through its physical, emotional and environmental roots, offering context for why it can feel so persistent and varied. Key drivers are outlined—including hormonal shifts, gut and glucose imbalances, chronic pain and certain medications—without oversimplifying the experience. Natural approaches to supporting the nervous system are introduced, giving you grounded ways to ease reactivity and cultivate steadiness.
In recent years, the word “anxiety” has taken on new weight. Oxford University Press named it the “Children’s Word of the Year” after the height of the Covid-19 pandemic, reflecting how deeply it has entered everyday language. Anxiety doesn’t always show up in obvious ways; it can slip in before you realize what’s happening. When anxiety weaves itself into daily life, it rarely arrives in one predictable way. Some days it feels like your shoulders have crept toward your ears without asking permission. Other days, the overwhelm sits behind your ribs, humming along while you try to focus. And sometimes it’s the mundane moments—brushing your teeth at night, standing in line at the store, trying to fall asleep—when your body makes its discomfort known. But those physical cues only hint at what’s happening underneath. Anxiety isn’t only a mental experience; it’s rooted in physical, environmental and biochemical forces shaped by the world you move through and the systems that keep you functioning. That complexity is why the experience can feel unpredictable—and why so many people struggle to make sense of it.
Today’s world is saturated with nonstop input. Cell phones, social media, 24/7 news and constant digital noise leave your mind with little time to settle. That level of stimulation can pull you out of your natural rhythms, push your system into overdrive and make it harder to feel steady. All of this primes your nervous system to react more intensely. At its core, anxiety is the body’s stress response—the alarm designed to help you escape danger. This built-in system can switch on quickly, even when there’s no actual threat. As Medical News Today explains:
“When a person feels afraid, it triggers the body’s stress response, also known as fight, flight, or freeze. This can involve cognitive, physical and behavioral changes, such as an increase in heart rate or breathing. This response can help humans escape or avoid danger by supplying more oxygen and blood to the muscles. However, people can also feel anxiety about things that are not dangerous.”
Your heart rate jumps, breathing quickens, muscles tense and your mind scans for risk. Sometimes that signal is necessary; other times it activates in response to something minor. It’s not unusual to react to an ordinary bug the same way you would a genuine threat. And you’re far from alone. The Centers for Disease Control and Prevention reports that 15.6 percent of adults experienced tension in 2019, rising to 18.2 percent in 2022. Rates tend to be higher among women and vary across age, race, income and geography.
All of this helps explain why anxiety can feel like it has a mind of its own. It often persists because of a physiological feedback loop. The body’s stress response creates physical changes, and those sensations are interpreted by the brain as further signs of danger. This interaction between physical symptoms and cognitive interpretation reinforces itself, sustaining anxiety beyond the initial trigger.
The experiences that fall under the “anxiety” umbrella are not all the same. To make sense of them, mental health professionals identify a few major patterns. A generalized anxiety disorder reflects chronic, exaggerated worry about routine responsibilities. Social anxiety involves heightened sensitivity to judgment, embarrassment or scrutiny. Panic disorders cause abrupt spikes of fear that can feel physical and intense.
Panic attacks can also blur the line between emotional and physical distress. Many people experiencing one believe they’re having a heart attack, because the sensations overlap in unsettling ways. Chest tightness, a racing or pounding heartbeat, shortness of breath, sweating and a sudden sense that something terrible is about to happen can mimic cardiac symptoms with striking accuracy. The Mayo Clinic notes that panic attacks often mirror the signs of a heart event, even when no danger is present. And because these episodes can feel so confusing, it’s helpful to consider what might be fueling the anxiety before choosing any path of treatment or healing.
Core Contributors to Anxiety
Blood sugar swings
Your brain depends on a steady supply of glucose to function smoothly. When your blood sugar rises and crashes—whether from long gaps between eating, skipped meals, high-sugar/flour foods or insulin resistance—you may feel the emotional impact quite quickly. Shakiness, irritability, sudden worry, trouble concentrating and a sense that “something is off” can all stem from fluctuating glucose levels. If you already live with diabetes or prediabetes, your stress response may be even more sensitive. Though research varies on how blood sugar affects stress and vice versa, many people recognize the link in their own bodies: when glucose spikes or dips, the nervous system responds. According to “Tips for Dealing with Anxiety and Diabetes,” medically reviewed by Suzanne Falck, M.D.:
“Stress can affect your blood sugars, though research tends to be mixed as to how. In some people, it appears to raise blood glucose levels, while in others it appears to lower them. At least one study has shown there may also be an association between glycemic control and mental health conditions such as anxiety and depression, particularly for men. However, another study found that general anxiety didn’t affect glycemic control, but diabetes-specific emotional stress did.”
Environmental stressors
Toxins in air, water and food can add pressure to your system. When your body has to work overtime to process heavy metals, pesticides, synthetic chemicals, mold toxins or industrial pollutants, it diverts energy from other functions—including emotional regulation. Your immune system may become overstimulated, and inflammation can rise, both of which are linked to higher rates of anxiousness. From Amen Clinics, specializing in brain-body research, led by Dr. Daniel Amen, “10 Scary Ways Toxins Poison Your Brain”:
“When toxins impair immune system function, it increases your risk of physical conditions, such as autoimmune disorders and cancer. At the same time, it raises the likelihood of developing mental health issues like anxiety disorders, depression, and even psychosis.”
Even your immediate surroundings matter. A cluttered room, a harsh work environment, loud neighborhoods or fluorescent lighting can create a sense of internal agitation. And your thoughts play a powerful role too. Rumination, worst-case-scenario thinking and constant internal criticism can act like environmental toxins of their own, shaping how your body responds.
Hormonal shifts
Hormones shape your emotional landscape more than most people realize. When your thyroid isn’t functioning properly—whether too fast or too slow—you might feel jittery, wired or mentally foggy. Estrogen shifts during menstruation, and pregnancy or menopause can influence everything from irritability to tearfulness to full-body restlessness. Testosterone affects emotional steadiness, and low levels may leave you feeling more reactive or tense. Because serotonin helps regulate your mood, any hormone imbalance that disrupts its production can make anxiety more likely to surface. And cortisol, the stress hormone, tells your body to stay alert. When you deal with chronic stress, cortisol may remain elevated, keeping you in a constant state of watchfulness even when nothing is wrong.
The gut-brain axis
Your gut and brain communicate constantly through hormones, nerves and immune signals. When your gut is inflamed or out of balance—from processed foods, synthetic additives, food sensitivities, antibiotics or chronic stress—the messages it sends to your brain can shift. Because the gut produces most of your body’s serotonin, disruptions in gut bacteria or digestion can lower the supply of this key neurotransmitter. You might notice this connection after eating certain foods that leave you feeling unsettled, foggy or agitated. Conditions like irritable bowel syndrome, SIBO or dysbiosis can also heighten stress responses. A weakened gut can lead to a stressed mind, making anxiety feel more intense and harder to manage. From “Can Gut Issues Cause Anxiety?” medically reviewed by Qin Rao, M.D.:
“Because of the two-way communication path between your gut and brain, inflammation in your gut may affect your brain function and potentially cause anxiety symptoms. Your gut supplies many of the same neurotransmitters as your brain, providing about 95% of your body’s total serotonin, a ‘happy hormone’ involved in mood regulation. When in dysbiosis, or experiencing another imbalance, your gut may create less of these happy hormones, possibly contributing to anxiety symptoms.”
Pain and physical tension
Your body and mind speak to each other constantly, and pain often becomes part of that conversation. Muscle tightness in your neck, jaw or shoulders can signal to your brain that something is off kilter, which can amplify worry. Migraines and headaches may shift serotonin levels and heighten your emotional sensitivity. When pain is ongoing—whether from an injury, chronic condition or even long hours at a computer—it can drain your resilience and make you feel more reactive. You might also notice that anxiety and pain form a loop: tension increases anxiety, anxiety increases tension, and the cycle continues until you intentionally break it. As researchers note:
“The cells in your brain that control mood, sleep, and pain use a chemical called serotonin to send messages to each other. When people get migraines, these cells get much more active than normal. That changes your serotonin levels, which may lead to anxiety.”
Trauma and emotional stress
Your body stores memories, especially those connected to fear or overwhelm. Past experiences—childhood trauma, emotional neglect, bullying, sudden loss or instability—can shape how your nervous system currently responds. You may find yourself reacting strongly to situations that seem unrelated because your system is scanning for familiar patterns of danger. Major life events in adulthood, such as divorce, job loss, caregiving stress or isolation, can also heighten anxiety. If anxiety runs in your family, some of that sensitivity may be learned behavior, while part may be biological. Either way, your system may default to alertness even when you’re safe.
Underlying illness and infection
Your physical health plays a more direct role in anxiety than it may seem. Chronic infections—like Lyme disease, mold-related illness or lingering post-viral conditions—can affect your immune system, energy levels and neurological functioning. When inflammation rises or your body is fighting something in the background, anxiety can become a secondary symptom. Autoimmune conditions, thyroid disease and nutrient deficiencies may also influence mood. Your body may interpret discomfort, fatigue or neurological changes as warning signs, creating a sense of internal alarm even without a clear emotional trigger.
Medications and stimulant effects
Millions of Americans rely on medications for mental health support, but some anxiety drugs come with their own challenges. Benzodiazepines, including Xanax and Valium, for example, can cause dizziness, low blood pressure, coordination problems, nausea, emotional dysregulation and difficulty thinking clearly. In addition, pharmaceuticals you take for unrelated conditions can influence how you feel emotionally. Stimulants used to treat attention-deficit hyperactivity disorder can raise your heart rate or create a twitchy feeling. Steroids prescribed for inflammation can raise cortisol levels and create a wired, restless state.
Decongestants containing pseudoephedrine or phenylephrine can mimic the physical sensations of anxiety, and some antidepressants may temporarily heighten anxiousness when you first begin taking them. Recreational substances and alcohol may offer temporary relief but can lead to rebound anxiety once their effects wear off. When you layer multiple medications or mix substances, those effects can intensify, leaving your nervous system unsettled. Even caffeine—whether from coffee, energy drinks or certain over-the-counter medications—can push your system toward agitation.
Supporting Your Nervous System Naturally
If you desire a gentle approach to calming your mind and body, you might consider a variety of natural strategies. Katie Rapkoch, CHPC, states:
“If you have tried anxiety medication with minimal change in symptoms or you prefer to treat anxiety disorders the natural way, you are not alone. Many are turning towards alternative treatment in order to combat common side effects and long-term negative impacts of anxiety medication.”
Herbs can help soothe your internal environment without overwhelming it. Each one works a little differently, and each speaks to the particular way anxiety shows up. On the days when your thoughts feel tight and compressed, holy basil helps modulate stress hormones and bring the body back toward balance. When you’ve been running on empty—your energy thin, your emotions easily drained—milky oats nourish an overtaxed nervous system and restore a sense of steadiness. If your anxiety lives in your muscles, such as a knotted stomach, a clenched jaw or shoulders that refuse to drop, ashwagandha can help regulate cortisol and soften that physical strain.
Scullcap offers relief when your body feels restless or shaky, as if you can’t quite settle into yourself. Linden and chamomile are time-tested herbs that soothe the gut and nervous system simultaneously. Mimosa can be supportive when the emotional weight of anxiety feels heavier than the situation itself, lifting some of the pressure. Lemon balm gently soothes your mind when it loops or spins, and California poppy and lavender can help settle racing thoughts and support more restorative sleep when anxiety peaks at night.
Vitamins and minerals play a meaningful role as well. Vitamin D supports serotonin production, which influences mood stability—something you may notice when your patience feels thin or your motivation dips. Magnesium helps relax muscles, regulate nerve firing and counter the subtle internal buzzing that often accompanies anxiety, including twitchiness, a quickened heartbeat or that wired-under-the-skin feeling. Vitamin B6 is involved in neurotransmitter production and can support emotional steadiness.
To help reduce jitters, consider a magnesium supplement (ex: magnesium glycinate, magnesium chloride and L-threonate). Magnesium-rich foods—leafy greens, nuts, seeds and legumes—give your body steady foundational support, especially when consumed consistently over time. Animal foods offer meaningful contributions, too: egg yolks, sardines, wild salmon and beef liver provide natural vitamin D and B6, while high-quality proteins supply the amino acids your brain needs to produce calming neurotransmitters.
Movement is another reliable tool. Walking, biking, swimming, dancing and yoga all help release the protective tightening your body falls into, increase circulation and bring your attention back to your physical self. Gentle, rhythmic movement also signals safety to your nervous system, helping you ease out of the fight-flight-freeze response—the instinctive rush that tightens your muscles, quickens your breath and prepares you to react to perceived danger. You might also explore acupuncture, reiki or massage. Each approach can interrupt the stress cycle and help your system shift toward steadiness.
Connection with nature can also play a meaningful role in easing anxiety. Time outdoors has a regulating effect on the nervous system, helping lower stress hormones and steady the mind. Even simple activities—sitting under a tree, walking through a park, touching the soil in your garden or listening to running water—can shift your physiology away from high alert. Research published in Frontiers in Psychology (April 2019) found that spending just 20 to 30 minutes in a natural setting significantly reduced cortisol and other markers of stress. The key isn’t the intensity of the activity but the exposure itself; when your senses engage with the natural world, your body interprets that environment as safe, allowing tension to soften and your system to recalibrate.
You weren’t meant to live in a constant state of alarm. When you understand what fuels anxiety—and what helps interrupt it—you create more room for steadiness and ease in your daily life. That doesn’t mean every stressful moment disappears, but it does mean you begin to recognize patterns, support your body and step out of the spiral before it takes over. Relationships matter. Reach out to someone you trust when you feel overwhelmed, whether it’s a friend, family member or holistic practitioner. Take a slow breath in and let it go. You don’t have to navigate this alone.
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Published on January 22, 2026.
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