Understanding Anxiety Through the Lens of the Nervous System
Anxiety isn’t just a mental or emotional experience — it’s a whole-body response. When you understand why your system reacts the way it does, everything becomes clearer and less overwhelming.
As a trauma-informed, neurodiversity-affirming clinician, I help clients explore the connection between their thoughts, sensations, and nervous system patterns so they can approach anxiety with compassion rather than criticism.
Why This Matters
Many people feel anxious because their nervous system is overworking — not because they’re “doing something wrong.” Understanding the body’s patterns can help you:
• make sense of your symptoms
• reduce self-blame
• feel more grounded
• respond instead of react
When we shift from “What’s wrong with me?” to “What’s happening in my system?” — everything changes.
What Happens Inside the Body When You Feel Anxious
Anxiety activates the sympathetic nervous system — the “on” switch that prepares you to protect yourself.
Common signs include:
• tight chest or shallow breathing
• racing thoughts
• tension in the jaw or shoulders
• difficulty focusing
• restlessness
• feeling overstimulated
Three Nervous System States (and How They Relate to Anxiety)
- Fight or Flight (Activated)
- Your system senses a threat and prepares for action. Anxiety often shows up here.
- Freeze (Overwhelmed)
- Your energy drops. You may feel numb, shut down, or spaced out.
- Safe & Connected (Regulated)
- Where you feel grounded, present, and able to respond intentionally.
You move between these states daily — and none of them mean something is “wrong.” They’re simply your system doing its best.
Simple Practices to Support Your System
- Orienting (30 seconds)
- Look around the room slowly. Let your eyes land on colours, shapes, or textures that feel neutral or pleasant.
- Breathing Low & Slow
- Inhale for 4, exhale for 6. This helps your body shift out of “high alert.”
- Soothing Touch
- Place a hand on your chest or the side of your arm. This creates grounding through your sensory system.
- Micro-pauses
- A few seconds to breathe, soften, or notice your feet on the floor can interrupt spirals before they intensify.
These practices aren’t meant to “fix” anxiety — they help your system find clarity and space.
When to Consider Support
If anxiety is affecting your daily functioning, relationships, or sense of safety, counselling can offer compassionate support. Together, we can explore:
• your nervous system patterns
• the stories behind your symptoms
• the parts of you that carry fear or overwhelm
• tools that help you feel more steady and connected
This work is gentle, grounded, and paced at what feels manageable for you.
