You know the feeling. Your chest feels heavy, your heart is racing, and even though you are lying in bed with the lights off, your body refuses to relax. You turn from one side to the other, hoping to trick yourself into sleep, but instead your body feels as if it is on high alert. It is as though your mind has pressed the panic button even when nothing dangerous is happening.

In counselling, people often describe anxiety not just as a mental struggle but as a physical one. A client, let us call her Sarah, once said, “It feels like I am constantly bracing for an accident even when I am just sitting at my desk.” Her chest would tighten during meetings, her stomach churned before simple conversations, and at night she would toss and turn, unable to switch off. By the next morning, she was drained before the day had even begun.

Anxiety convinces us that it lives only in our thoughts, but in reality, it is deeply rooted in the body. The constant release of stress hormones such as adrenaline and cortisol creates physical symptoms that are hard to ignore. A racing heart, sweaty palms, shallow breathing, headaches, and digestive problems often accompany the worries that never seem to end. For many, the most frightening part is that these sensations feel like signs of something more serious such as a heart attack, which fuels even more worry.

If this sounds familiar, you may also recognize the inner dialogue: Why is my chest so tight? What if something is really wrong? I am so tired, but I cannot switch off my mind. Nights become restless not because you are not sleepy, but because your body refuses to believe it is safe enough to rest.

The good news is that while anxiety feels overwhelming, there are gentle, practical steps you can take to calm the body. One powerful approach is progressive muscle relaxation. By tensing and then releasing each muscle group, from your toes up to your forehead, you send a signal to your nervous system that it is time to let go. Many people find that practicing this before bed reduces the physical tension that keeps them awake.

Another simple but effective strategy is deep belly breathing. When anxiety keeps your breathing shallow and fast, it reinforces the feeling of panic. Slowing down your breath by inhaling deeply through the nose, holding for a count of three, and exhaling slowly through the mouth can calm the body’s alarm system. Just a few minutes of intentional breathing helps the body shift from “fight or flight” into a state of rest.

What matters most is understanding that anxiety is not only in your head. The body carries it too, and that is why treating both the mind and body is essential for recovery. When you learn to soothe the physical symptoms, you also give your mind the chance to quieten down.

You may be carrying more than anyone can see, but you do not have to face it by yourself. Anxiety does not define you, and relief is possible. Support is available, and taking the first step can change everything. Visit www.drkaranvirsingh.com and book your free 20-minute session today.