How Anxiety Affects Mental and Physical Health
Anxiety is more than a fleeting feeling of nervousness before a meeting or public speaking; it is a pervasive mind–body experience that can influence nearly every aspect of our wellbeing. In the right amount, anxiety helps us stay alert and avoid danger. When it lingers or grows out of proportion, however, the same fight‑or‑flight response that once protected us can slowly erode our mental, emotional and physical health.
This article explores how anxiety affects mental and physical health, weaving together modern research with holistic insights from Traditional Chinese Medicine (TCM) and Emotional Freedom Technique (EFT) tapping. It complements my main article, A Complete Guide to Anxiety Relief with EFT Tapping & Chinese Medicine, by explaining why anxiety manifests the way it does and why techniques like tapping and TCM can be so effective.
Anxiety and the brain: why mind and body are inseparable
Understanding the body’s stress response
When you encounter a stressor, your hypothalamus sends a signal to the adrenal glands to release stress hormones (such as adrenaline and cortisol) that prepare you to fight or flee[1]. Your heart rate and breathing quicken, blood rushes to your muscles, and your digestive and reproductive systems temporarily go on standby. In emergencies this reaction is lifesaving; however, when stressors are frequent or persistent, the body never receives the signal to return to baseline[2]. Chronic activation leads to a host of mental and physical symptoms.
Mental health impacts
Cognitive difficulties – People with anxiety often report trouble concentrating, making decisions, irritability and feelings of restlessness[3].
Mood disorders and substance use – Ongoing anxiety increases the risk for depression and substance‑use disorders[4]. Anxiety also raises the risk of suicidal thoughts and behaviours[5].
Sleep disruption – Persistent worry can lead to insomnia, nightmares or poor‑quality sleep, further exacerbating anxiety[6].
Sense of impending doom – Many people experience a pervasive feeling that something terrible will happen, even when there is no immediate threat[3].
These mental‑health effects can feed back into the body. For example, insomnia and rumination elevate cortisol levels, which may impair memory and increase the risk for depression. Modern psychology emphasises cognitive behavioural therapy (CBT) and other evidence‑based interventions, yet many people seek complementary methods when conventional treatments fall short.
Physical manifestations of anxiety
Living with chronic anxiety can feel like being in a constant state of emergency. Health‑care providers at Primary Care Joliet note that anxiety is “a comprehensive reaction that involves the entire body” and may lead to cardiovascular changes, respiratory issues, gastrointestinal distress, muscle tension and immune suppression[7]. Let’s break these down.
Nervous system
Long‑term anxiety triggers the brain to release stress hormones repeatedly[8]. This ongoing flood can cause headaches, dizziness and even weight gain[8]. It also makes individuals more prone to mood swings, irritability and depression.
Cardiovascular system
During anxiety the heart pumps faster; stress hormones cause blood vessels to constrict and blood pressure to rise[9]. Over time, such strain can increase the risk of hypertension, stroke or heart disease[10]. A narrative review of anxiety and cardiovascular disease found that anxiety disorders are associated with the onset and progression of cardiac disease, possibly through mechanisms such as autonomic dysfunction, inflammation and increased platelet aggregation[11]. In a meta‑analysis of nearly 250,000 patients, anxiety was associated with a 26 % increased risk of incident coronary artery disease[12]. These findings underline why addressing anxiety is not just about comfort – it is a heart‑health imperative.
Respiratory system
Anxiety causes rapid, shallow breathing. People with asthma or chronic obstructive pulmonary disease (COPD) may find that anxiety makes their symptoms worse[13]. Shortness of breath can itself trigger panic, creating a vicious circle.
Digestive and excretory systems
Stress hormones stimulate the liver to produce extra blood sugar for quick energy. If stress persists, the body may struggle to manage this surge, increasing the risk of type 2 diabetes[14]. Anxiety can also disrupt the movement of food through the gut, causing nausea, indigestion, diarrhea or constipation[15]. Healthline notes that anxiety often causes stomachaches, loss of appetite and may even contribute to irritable bowel syndrome (IBS)[16].
Musculoskeletal system
When stressed, muscles tense up to protect themselves. Chronic tension, however, can lead to headaches, back and shoulder pain and general body aches[17]. Over time, pain may reduce activity levels, leading to de‑conditioning and weight gain.
Immune system
Short‑term stress can temporarily boost immune function, but chronic anxiety suppresses immunity. The NIMH warns that chronic anxiety can weaken your immune system, making you more susceptible to infections and causing routine vaccinations to be less effective[18]. Healthline adds that people under chronic stress are more susceptible to viral illnesses and take longer to recover[19].
Reproductive system and sexual health
Anxiety can reduce libido and disrupt hormonal balance. For men, long‑term stress may lower testosterone levels and contribute to erectile dysfunction or fertility issues[20]. For women, stress may cause irregular or painful menstrual cycles and exacerbate menopausal symptoms[21].
Other physical effects
People with anxiety often experience muscle tension, fatigue, headaches, chest pain and insomnia[22]. These symptoms can be frightening, especially chest discomfort and palpitations, which may resemble heart‑attack symptoms and further intensify anxiety.
The feedback loop between physical health and anxiety
Physical conditions not only result from anxiety but can also be a source of anxiety. For instance, individuals with heart disease or COPD often experience heightened anxiety about their health, and this anxiety can worsen their prognosis. A review of patients with coronary artery disease (CAD) and heart failure (HF) found elevated anxiety levels in 20–40 % of patients[23]. In some cases anxiety increases adherence to treatment, but persistent anxiety can lead to avoidance of activity, decreased exercise tolerance and poorer outcomes[24].
Traditional Chinese Medicine recognises this mind–body cycle. TCM practitioners observe that chronic emotional states, such as worry and fear, disrupt the flow of qi (vital energy) through meridians. An energy blockage in the liver meridian (often described as liver qi stagnation) can present as anxiety, tension, digestive upset and menstrual irregularities. Western research supports this interplay: metabolomic studies show distinct biochemical patterns associated with different TCM syndromes[25], suggesting a physiological basis for these ancient observations.
Why conventional treatments aren’t enough for everyone
Effective treatments for anxiety, including psychotherapy and medications like selective serotonin reuptake inhibitors (SSRIs), are available, yet only about one in four people receive adequate care[26]. Barriers such as stigma, cost and side‑effects leave many seeking alternatives or complementary tools. While evidence‑based practices like CBT remain the cornerstone of treatment, complementary approaches like EFT tapping and TCM can help fill the gap.
Holistic interventions: EFT tapping and Chinese Medicine
Emotional Freedom Technique (EFT)
EFT tapping blends modern psychology with acupressure points. Using fingertips to tap on specific points along the body while focusing on an emotional issue is believed to calm the stress response and rebalance energy. Functional medicine specialist Dr Melissa Young explains that EFT is rooted in 12 primary meridians described in Chinese medicine; tapping on nine of these points can reduce stress and improve mood[27].
Research supports its benefits. A 2022 review of more than 50 studies concluded that EFT is moderately to largely effective for conditions like anxiety, PTSD and depression[28]. Another study cited by Cleveland Clinic found that EFT tapping can reduce cortisol levels by up to 43 %[29]. Participants reported significant decreases in anxiety and even increases in happiness[30]. EFT is non‑invasive, requires no equipment and has no known negative side‑effects[31]. Although more research is needed to compare EFT directly to CBT, many find it a practical self‑help tool. Our pillar article provides a step‑by‑step tapping routine that targets common anxiety points and helps you release negative emotions.
Traditional Chinese Medicine (TCM)
Chinese medicine views anxiety as a manifestation of internal imbalance. Practitioners use a combination of herbal formulas, acupuncture, diet, movement and music therapy to restore harmony. Recent research in Neuropsychiatric Disease and Treatment (June 2025) analysed 20 randomised controlled trials and found that acupuncture was more effective than control treatments for generalized anxiety disorder, with a standardized mean effect size of –0.41 and few adverse effects[32]. Studies combining acupuncture with herbal prescriptions or moxibustion reported even higher efficacy rates and improved sleep quality[33].
TCM emphasises individualized treatment through syndrome differentiation, meaning that acupoint selection and herbal formulas are tailored to each person’s constitution and symptoms[34]. Common acupoints for anxiety include Baihui (DU‑20) at the crown of the head to calm the mind, Fengchi (GB‑20) at the base of the skull to release tension, and Taichong (LR‑3) on the foot to regulate liver qi[35]. Researchers also highlight TCM five‑element music therapy and mind–body exercises like baduanjin qigong, which combine movement, breath and intention.
TCM is not without challenges; evidence quality varies and more standardised trials are needed[36]. Yet its holistic view resonates with many who feel that conventional medicine overlooks the root causes of anxiety. In our pillar guide you can explore these modalities in more depth, learn how to identify patterns like liver qi stagnation, and find acupressure sequences that complement EFT tapping.
Practical strategies for managing anxiety holistically
Combating anxiety is not about eliminating all stress – some stress is part of being human. It is about building resilience and addressing the factors that perpetuate anxious cycles. Here are evidence‑backed strategies:
Area
Evidence‑backed strategies
Lifestyle foundations
Regular exercise, even short walks, can prevent anxiety disorders[37]. Maintaining healthy eating and sleeping habits and reducing alcohol and drug use helps stabilise mood[38].
Mind–body techniques
Practicing relaxation and mindfulness (deep breathing, progressive muscle relaxation, meditation) reduces anxiety symptoms[39]. Keeping a journal or using relaxation apps can help you identify triggers and track progress[40].
Social support
Reaching out to friends or family who offer positive support can buffer stress[41].
Professional help
Psychotherapy, such as CBT or acceptance and commitment therapy (ACT), and medications like SSRIs can be highly effective. Tapping and TCM can be integrated under the supervision of healthcare providers.
Integrative practices
EFT tapping reduces cortisol and anxiety[29]. Acupuncture shows greater efficacy than control treatments for generalized anxiety disorder[32]. Mind–body exercises like qigong or tai chi support energy flow and emotional balance in TCM.
Integrating EFT and TCM into your routine
Begin with grounding: When you notice anxiety rising, practise a few rounds of slow, deep breathing to signal safety to your body. Follow with tapping on the karate chop point (side of the hand) while acknowledging your feelings. Tapping instructions are detailed in our pillar guide.
Explore acupressure: Use your fingertips to gently press points like Yintang (between the eyebrows), Shenmen (heart point on the ear) or Pericardium 6 (inner wrist) to calm the mind. Hold each point for 60–90 seconds while breathing slowly.
Adopt TCM dietary principles: In Chinese medicine, excessive worry weakens the spleen and stomach. Emphasize warm, nourishing foods (whole grains, cooked vegetables, soups) and avoid excessive cold, raw foods or stimulants. Herbs such as Chai Hu (Bupleurum) or Long Gu (dragon bone) are traditionally used for anxiety, but you should consult a qualified practitioner before starting herbs.
Try five‑element music therapy: Listening to compositions that correspond to the Wood element (linked to the liver) or Earth element (linked to the spleen) can soothe emotions. Our pillar guide recommends playlists for each element.
Make it a habit: Consistency is key. Even 10–15 minutes a day of tapping, mindful breathing and acupressure can gradually rewire your stress response.
Conclusion
Anxiety is not just “in your head.” It is a whole‑body experience that can erode mental clarity, strain the heart, disturb digestion, tense muscles and weaken immunity. Left untreated, anxiety can exacerbate chronic diseases and diminish quality of life. The good news is that understanding the mind–body connection opens up diverse avenues for healing.
Scientific research shows that chronic anxiety elevates stress hormones and increases risks for cardiovascular disease[11], digestive disorders[42] and immune suppression[18]. Awareness alone can be empowering: once you recognise the warning signs – the racing heart, the knotted stomach, the busy mind – you can choose to respond differently.
Conventional treatments like psychotherapy and medication remain vital and effective, yet they are complemented beautifully by holistic practices rooted in ancient wisdom. EFT tapping helps calm the nervous system and reduce cortisol[29]. Traditional Chinese Medicine, through acupuncture, herbs, music therapy and personalised diagnosis, offers powerful tools to restore harmony[32]. Integrating these approaches – along with lifestyle changes, mindfulness and social support – allows you to build resilience and reclaim your wellbeing.
For a deeper dive into how to practice EFT and apply Chinese medicine principles, read my other article: “A Complete Guide to Anxiety Relief with EFT Tapping & Chinese Medicine.” It provides step‑by‑step tapping sequences, details on acupoints, dietary recommendations, and case studies that illustrate healing in action. Remember, you are not alone in this journey.
With the right tools and compassionate guidance, it is possible to transform anxiety from an overwhelming enemy into a messenger that guides you toward balance and vitality.
Michael Hetherington
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