Brain vs Body: Understanding Fear and Anxiety

Anxiety can feel overwhelming—like your thoughts are spiralling out of control. But what many people don’t realise is that anxiety doesn’t just live in the mind. It starts in the body. By understanding the link between your brain and body, you can learn practical ways to calm your system and ease anxious feelings.

Fear vs Anxiety

Here’s the key difference:

• Fear is your body’s response to a real, immediate danger (think: a bear running at you).

• Anxiety is your body responding to a perceived future danger—something that hasn’t happened yet, but feels as if it has.

Fear triggers your fight or flight response, which eventually discharges stress once you act. Anxiety, on the other hand, often leaves you stuck in freeze mode, because there’s no immediate threat to fight or run from.

Why Anxiety Feels Overwhelming

When stress hormones like adrenaline and cortisol flood your system, you might notice:

• racing heart or palpitations

• breathlessness

• trembling, sweating, or dry mouth

• tight shoulders or back pain

• an urgent need to use the toilet

• feelings of panic

Your body is on high alert, even though nothing is actually happening right now.

Why Thinking Harder Doesn’t Help

Once the anxiety spiral starts, the brain goes searching for answers: “Why is this happening?” Unfortunately, overthinking makes it worse.

The better question is:“What is happening in my body—and how can I release it?”

Because once your nervous system is triggered, you can’t just “think” yourself calm. You need to work with your body first.

Calm the Body, Then the Mind

You only have direct voluntary control over one organ: your lungs. By slowing your breath, you tell your body it’s safe, which reduces stress hormones and steadies your heart.

Other helpful techniques include:

• deep breathing

• grounding exercises

• stretching

• physical movement

• meditation

Once your body calms down, your thinking brain can come back online and problem-solve effectively.

Prevention is Better Than Cure

Don’t wait until anxiety escalates into panic. Build daily habits that release stress and keep your system balanced. Things like:

• breathing exercises

• yoga or stretching

• regular movement

• rest and downtime

• mindfulness practices

Over time, these routines rewire your brain to discharge stress more naturally—even during anxious moments.

Facing Anxiety (Gently)

Anxiety tempts us to avoid things that feel stressful. The problem? Avoidance teaches your brain that more and more situations are dangerous.

Instead:

• Nudge, don’t shove. Take on manageable challenges with a little stretch.

• Reward, don’t punish. Celebrate small wins instead of beating yourself up for setbacks.

• Process, not destination. See mistakes as part of learning, not as failures.

Small, consistent steps build confidence and reduce the grip of anxiety.

Above All: Be Kind to Yourself

Shame is one of the biggest drivers of anxiety. A harsh inner critic keeps you locked in survival mode.

Self-compassion, on the other hand, quiets the alarm bells and gives you the courage to change. Talk to yourself with kindness. Encourage, don’t criticise.

Final Thoughts

Anxiety isn’t “all in your head”—it’s also in your body. By calming the body first, you create space for the mind to think clearly. And with daily practice, you can train your brain and body to work together instead of against you.

💬 If anxiety feels overwhelming and you’d like support learning how to regulate both body and mind, reach out. With the right tools and practice, it is possible to break the cycle and find relief.