The Science of Anxiety: What Happens in the Brain and Body

Anxiety is more than just “worrying too much.” It’s a whole-body experience rooted in biology, shaped by our past, and deeply connected to how we process stress and uncertainty. Understanding what’s happening inside your brain and body during anxiety can help reduce shame and increase self-compassion—and that’s a powerful step toward healing. One of our goals at New Pathways is to use psychoeducation to help clients understand exactly how their brain and body work!

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What Happens in the Brain

At the center of anxiety is the amygdala, a small, almond-shaped structure in the brain responsible for detecting threats. With our kiddos we refer to this in office as the “watch dog” of the brain. When the amygdala senses danger—real or perceived—it sends a signal to other parts of the brain to trigger the fight-or-flight response. 

The hypothalamus then activates the autonomic nervous system, releasing stress hormones like cortisol and adrenaline. These hormones prepare your body to respond to a threat: your heart races, muscles tense, and breathing quickens. While this response is helpful in short bursts (like swerving to avoid a car accident), chronic anxiety keeps this system on high alert, even when there’s no immediate danger. Chronic high levels of cortisol can have major negative physiological effects on one’s body. 

Over time, the prefrontal cortex—the part of the brain that helps with rational thinking and emotional regulation—can become overwhelmed, making it harder to calm yourself or think clearly during anxious moments (this is where “I am spiraling” comes from). 

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What Happens in the Body

Anxiety shows up physically because your body is trying to protect you. You might experience:

• Rapid heartbeat or chest tightness
  
• Shallow or quick breathing
  
• Stomach issues (nausea, IBS, or loss of appetite)
  
• Muscle tension or headaches
  
• Trouble sleeping
  

These aren’t just “in your head”—they’re real, measurable responses. The brain and body are in constant conversation, and when anxiety takes hold, that dialogue shifts toward survival mode.

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Why This Matters

When you understand the biological roots of anxiety, it becomes easier to approach yourself with compassion rather than criticism. Anxiety is not a personal failure—it’s a survival system God has allowed our brain to have to survive, but anxiety disorders are when that system is working overtime.

Through therapy, practicing mindfulness, and sometimes medical support, it is possible to “retrain” the brain to respond differently, restoring balance and peace. Remember, the brain is an organ, and just like the rest of our organs, it is under the weight of sin!

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Reaching out to a professional is not a sign of weakness, instead it can be a teachable experience to better understand how our brain and bodies were designed. With this knowledge individuals can learn how to best support their brain and bodies and use God gifted tools to overcome anxious challenges.

Addison

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References:

• Harvard Health Publishing. (2020). Understanding the stress response. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
  

• National Institute of Mental Health. (2022). Anxiety Disorders. Retrieved from https://www.nimh.nih.gov/health/topics/anxiety-disorders
  

• Siegel, D. J., & Bryson, T. P. (2011). The Whole-Brain Child: 12 Revolutionary Strategies to Nurture Your Child’s Developing Mind. Delacorte Press.