Symptoms, Causes and Treatments of Anxiety
When you’re caught in the grip of anxiety, it’s easy to feel like something is wrong with you. Your heart races, your mind jumps to worst‑case scenarios and you can’t seem to relax no matter how hard you try. I want you to know there’s nothing “wrong” with you—your nervous system is doing its best to keep you safe. In this post we’ll explore the symptoms, causes and treatments of anxiety from both Western and Eastern perspectives, with a special focus on how EFT tapping can help.
This article complements my other article, A Complete Guide to Anxiety Relief with EFT Tapping & Chinese Medicine and will give you clarity on what’s happening in your body and mind.
Recognising the Symptoms
How anxiety feels
Anxiety shows up differently for everyone, but there are some common signs. According to MedlinePlus, anxiety can cause fear, dread and uneasiness, accompanied by physical symptoms like sweating, restlessness, tension and a rapid heartbeat[1]. These feelings are a normal response to stress and, in moderate doses, can sharpen your focus or give you a burst of energy. The problem arises when the feelings don’t go away and start interfering with daily life. In anxiety disorders, the distress becomes persistent—lasting most days for six months or more—and the fear is not proportional to the situation[2].
Physical sensations
Many people think of anxiety as a mental issue, yet its most disturbing aspects are often physical. Your body may tremble, sweat, or feel overheated. You might experience shortness of breath, dizziness, chest tightness or gastrointestinal distress. MedlinePlus notes that anxiety can cause unexplained aches and pains as well as changes in behaviour, such as avoiding activities you used to enjoy[3]. These symptoms stem from activation of the sympathetic nervous system (“fight or flight”) and the release of stress hormones like adrenaline and cortisol. From a Chinese medicine perspective, such sensations indicate that Qi—your body’s vital energy—is either stuck (stagnation) or rising upwards, leading to tightness in the chest, throat or head.
Cognitive and emotional signs
Anxiety isn’t just physical. It manifests as repetitive worrying, catastrophizing and feeling constantly on edge. You might catch yourself replaying worst‑case scenarios or fearing future events that may never happen. People with anxiety often have difficulty concentrating, experience irritability, or feel detached from the present moment. Sleep problems are also common—worry makes it hard to fall or stay asleep. As the Sleep Foundation explains, excess worry and fear disrupt sleep and sleep deprivation can worsen anxiety, creating a vicious cycle[4].
What Causes Anxiety?
Multifactorial roots
One of the first questions clients ask me is, “Why do I feel this way?” The answer is complex. MedlinePlus notes that the exact cause of anxiety is unknown; genetics, brain biology and chemistry, stress and environmental factors all play a role[5]. In other words, some people may be born with a genetic predisposition; others may have a sensitive nervous system due to early life experiences or trauma; and still others develop anxiety after prolonged stress or health issues. Risk factors include certain personality traits (such as shyness), traumatic events in childhood or adulthood, a family history of mental disorders, and physical conditions like thyroid problems or arrhythmia[6].
The role of stress and lifestyle
Long‑term stress—from work, relationships, financial pressure or caregiving—can significantly impact the nervous system. When you’re under continuous pressure, your brain interprets everyday situations as threats. Lifestyle factors also contribute: caffeine, alcohol and stimulant medications can worsen symptoms[7]. Poor diet, lack of exercise or sleep, and social isolation are other contributors. On the other hand, a supportive network, regular movement, balanced nutrition and mindful practices can buffer you against anxiety.
The gut–brain connection
An often overlooked cause of anxiety lies in your gut. A medically reviewed report about the gut–brain axis found that people diagnosed with dysbiosis—an imbalance of gut bacteria—are more likely to experience anxiety; changes in the gut microbiota composition were strongly associated with anxiety symptoms[8]. Symptoms like abdominal pain, bloating, diarrhoea or constipation are not just digestive issues but can be signals that your microbiome needs care. Traditional Chinese medicine has always emphasised the link between the digestive system (the Spleen and Stomach in TCM) and mental health. Weak digestive Qi can lead to excessive rumination and worry. In our related post “Diet, caffeine and the gut–brain axis: can food reduce anxiety?” we explore ways to improve your gut health for mental well‑being.
Evidence‑Based Treatments
Conventional therapies
Modern medicine offers effective treatments for anxiety disorders. MedlinePlus explains that the main treatments are psychotherapy (talk therapy), medications or both[9]. Cognitive Behavioural Therapy (CBT) is widely used; it teaches you to identify and change thought patterns that create anxiety, and may include exposure therapy, where you gradually face situations you fear[10]. Medications such as SSRIs, SNRIs or benzodiazepines can reduce symptoms by altering neurotransmitter levels. While these treatments help many people, they don’t work for everyone and can come with side effects or withdrawal symptoms.
Lifestyle interventions
Doctors often recommend lifestyle changes as first‑line interventions. These include regular exercise, reducing caffeine and alcohol, practising mindfulness or meditation, and maintaining a consistent sleep schedule. Social support—talking to friends, family or support groups—helps you feel less alone. Diet plays a big role too. Eating whole foods, high in fiber and fermented foods, nourishes your gut microbiota and reduces inflammation. Traditional Chinese medicine suggests warm, cooked foods and avoiding excessive cold or raw foods to support the Spleen.
EFT Tapping: A Complementary Therapy
How EFT works
EFT (Emotional Freedom Techniques) combines psychological statements with gentle tapping on specific acupressure points. It’s like doing acupuncture with your fingers. A WebMD overview explains that EFT is based on acupuncture and acupressure; it stimulates energy pathways to improve energy flow[11]. The typical sequence starts with acknowledging your issue and rating its intensity, followed by a self‑acceptance statement (“Even though I feel this anxiety, I deeply and completely accept myself”) while tapping on the side of your hand. You then tap through a series of points on the face and torso while repeating a reminder phrase[12].
Scientific evidence
While EFT might sound new age, there is growing evidence of its effectiveness. Studies have shown that EFT can lower heart rate, blood pressure and cortisol[13], indicating a measurable reduction in stress. Another analysis cited by WebMD found that participants using EFT improved more than those receiving traditional therapies[14]. The technique has been used successfully with a wide range of people—veterans, survivors of violence, healthcare workers, children and even people coping with chronic illness[15]. EFT is painless, quick and inexpensive, and you can learn it at home[16].
Why tapping helps anxiety
From a biological perspective, tapping on acupuncture points sends calming signals to the amygdala—the brain’s fear centre. It also appears to reduce cortisol levels, allowing your body to shift from the sympathetic “fight or flight” mode to the parasympathetic “rest and digest” state. From a Chinese medicine perspective, tapping moves stuck Qi and blood, releasing pent‑up emotions and restoring balance. What I love about EFT is its emphasis on self‑acceptance. Acknowledging your feelings rather than fighting them often leads to relief. If you’re new to tapping, check out my practice videos on YouTube or my article (Coming soon), “Exercise, breathwork and EFT tapping for anxiety relief.”
Integrating Approaches
Combining therapies
You don’t have to choose between Western and Eastern treatments. Many of my clients find that a combination works best: therapy or medication for severe symptoms, lifestyle changes for resilience, and EFT for daily management. Acupuncture can enhance the effects of tapping, while herbal formulas like Xiao Yao San support the liver and spleen to relieve stress and anxiety. A meta‑analysis found that Xiao Yao San improved sleep quality and relieved anxiety when used alone or combined with medication[17], although more research is needed. Memorial Sloan Kettering lists depression, anxiety and stress as conditions this formula addresses[18].
Listening to your body
Anxiety is not your enemy—it’s a signal from your body that something needs attention. When symptoms arise, ask yourself: Am I getting enough sleep? Have I eaten nourishing food? Am I holding in emotions? Spend a few minutes breathing deeply, tapping through the points, or journaling about what you’re feeling. By creating space for these sensations instead of pushing them away, you help your nervous system return to balance.
Moving Forward
Anxiety disorders are common and treatable. Understanding the symptoms and causes, and knowing your treatment options, empowers you to make choices that support your well‑being. If you feel overwhelmed, reach out for professional help; there’s no shame in seeking support.
By integrating knowledge from neuroscience, psychology, Chinese medicine and tapping, you can transform anxiety from a debilitating state into a guide towards greater awareness and resilience. Remember, you’re not alone, and you have the power to shape your experience.
Michael Hetherington
[1] [3] [5] [6] [7] [9] [10] Anxiety: MedlinePlus
https://medlineplus.gov/anxiety.html
https://www.sleepfoundation.org/mental-health/anxiety-and-sleep
[8] What is the Connection Between Gut Health and Anxiety?
[11] [12] [13] [14] [15] [16] EFT Tapping: What Is It and Does It Work for Stress?
https://www.webmd.com/balance/what-is-eft-tapping
[17] Xiao Yao San: Benefits, Side Effects, and Preparations
https://www.verywellhealth.com/xiao-yao-wan-88943
[18] Xiao Yao San | Memorial Sloan Kettering Cancer Center
https://www.mskcc.org/cancer-care/integrative-medicine/herbs/xiao-yao-san
