How to Calm Anxiety When Your Body Feels Out of Control
By Taylin D. Ramirez
When your body feels stressed, it can be hard to think clearly or feel calm. You might notice your heart beating fast, your muscles getting tight, or your thoughts racing. These feelings can be scary, but they don’t mean something is wrong with you. Your body is trying to protect you, and there are simple things you can do to help yourself feel safer. This blog post talks about steps to guide your body back to a calmer place.
When Anxiety Takes Over Your Body
Have you ever felt your heart racing, your stomach twisting, or your muscles tightening for no apparent reason? That’s body anxiety, also called somatic anxiety. When your mind is anxious, your body often reacts as if you’re in danger—even if there’s no threat.
Common physical symptoms of stress include:
Rapid heartbeat or palpitations
Shallow or fast breathing
Muscle tension, shaking, or trembling
Stomach pain, nausea, or butterflies
Feeling dizzy, lightheaded, or like you might faint
Sweaty palms or hot flashes
These sensations can feel scary because they’re intense and sometimes unpredictable. You might ask yourself: “Why does anxiety make my body feel weird?” This is your nervous system responding to perceived danger. When trauma or high stress is part of your life—like a chronic illness, caregiving, or a major life change—these somatic responses can become even stronger.
Recognizing these physical signs is the first step in understanding your anxiety. It helps you separate the sensations from actual danger and reminds you that your body is trying to protect you. Learn more about anxiety from The National Institute of Mental Health article here.
Why Your Body Reacts This Way
Your nervous system is designed to keep you safe. Anxiety triggers the fight-or-flight response, flooding your body with stress hormones like adrenaline and cortisol. This reaction can make your body feel out of control, characterized by shaking, tension, or restlessness.
Other reasons somatic anxiety shows up include:
Trauma and past experiences: Your body remembers danger, even if your mind doesn’t.
Chronic stress: Caregiving, medical conditions, or busy lifestyles keep your stress response “on,” so your body reacts more intensely.
Mind-body connection: Thoughts and emotions affect physical sensations. Overthinking or ruminating can amplify bodily reactions.
Understanding these connections can make your body feel less threatened. It also shows that calming your body is possible—and that you don’t have to wait for your mind to “catch up” first.
Take time to regulate yourself
Anxiety can make your body feel shaky, tight, or out of control. Small, things like taking time to read in a quiet space can steady your body and help it feel safe again.
Practical Ways to Calm Your Body
Even if your body feels out of control, there are concrete steps you can take to soothe it. These techniques help signal safety to your nervous system.
1. Slow your breathing on purpose
Try breathing in through your nose, pausing briefly, and letting your exhale be a little longer than your inhale. This signals to your body that it’s safe to soften.
2. Anchor yourself through your senses
Look for something to touch, notice, or hear—your feet on the ground, the texture of your clothing, or a familiar sound. Sensory anchors pull you out of spiraling thoughts and back into the present moment.
3. Let your body move a bit
Roll your shoulders, stretch your arms, stand up for a moment, or take a slow walk. Gentle movement helps release the tension your body has been holding without you realizing it.
4. Describe what you’re feeling
Try saying to yourself, “I feel tension in my chest,” or “My shoulders are tight,” or “My breath feels shallow.” Naming what’s happening helps your brain organize the experience instead of fighting it.
5. Create a predictable comfort cue
Build a small practice—light a candle, savor something warm, play calming music, or step outside for fresh air. Repeating the same cue over time teaches your nervous system what “calm” feels like.
6. Lean on supportive guidance
Working with a therapist or support professional can help you understand your patterns and learn techniques that fit your specific nervous system, not just general advice.
You Can Reclaim Your Body
When your body feels out of control, take this as an invitation: you can calm it, one breath, one stretch, one moment at a time. You don’t have to wait for perfect conditions or for your mind to stop racing. Start small. Over time, you’ll notice your body responding with more ease, and your nervous system will learn it’s safe to relax. If you’re ready to take the next step toward calming your body and managing somatic anxiety, reach out today to start trauma-informed therapy.
Ready to move forward to calmness?
Schedule a free 15-minute consultation with a licensed professional counselor to get started!
**Call The National Mental Health Hotline at 866-903-3787. You can also call or text the Suicide & Crisis Lifeline at 988. Both numbers are confidential and offer free-of-charge support with trained crisis counselors. If in doubt, call 911
