Many people first feel emotional stress in their bodies, not their thoughts. You might notice stomach issues, headaches, tightness in your chest, or waves of fatigue—sometimes long before you realize you’re anxious, depressed, or overwhelmed.
These physical experiences are called somatic symptoms, and they are a very normal part of how the mind and body communicate. Understanding them can help you feel less afraid, less confused, and more in control.
What Are Somatic Symptoms?
Somatic symptoms are physical sensations that come from stress, anxiety, or mood changes. They are real, noticeable, and sometimes very uncomfortable.
Common examples include:
Gastrointestinal (GI) Symptoms
- Nausea
- Vomiting
- Bloating
- Diarrhea or constipation
- Stomach or abdominal pain
Heart and Breathing Symptoms
- Racing heart
- Palpitations
- Chest tightness
- Shortness of breath
- Feeling like you “can’t get a full breath”
Pain or Tension Symptoms
- Headaches
- Body aches
- Muscle tension
- Back or neck pain
- Fatigue
Other Common Physical Sensations
- Dizziness
- Sweating
- Tingling
- Changes in appetite or sleep
These symptoms can be confusing—you may feel like something is medically wrong even when tests come back normal. That can be scary and frustrating.
You are not imagining these sensations.
Your body is simply responding to emotional stress.
Why Does Stress or Mood Affect the Body So Much?
The mind and body are deeply connected. When you experience anxiety, depression, or ongoing stress, your nervous system becomes activated. This affects many parts of the body at once.
1. The Stress System Turns On
When you’re under emotional strain, your body releases stress hormones. These can cause:
- Tight muscles
- A racing heart
- Trouble sleeping
- Stomach changes
- Increased pain sensitivity
Your body is preparing for “danger,” even when the danger is emotional instead of physical.
2. The Brain and Gut Communicate Constantly
The digestive system is extremely sensitive to stress.
Anxiety, sadness, or tension can change:
- Digestion speed
- Gut bacteria
- Sensitivity to pain
- Appetite
This is why stress can cause nausea, diarrhea, constipation, or stomach tightness.
3. You May Become More Sensitive to Normal Sensations
When you are anxious or depressed, your body can feel “on high alert.” This can make normal sensations feel uncomfortable or frightening. For example:
- A normal heartbeat feels like “something is wrong.”
- A small stomach cramp feels like a major GI issue.
- A headache feels like a sign of a serious illness.
This is called somatic amplification, and it’s very common.
4. Cultural and Personal Factors Matter
Some people learned growing up that it was safer to express physical problems than emotional ones. Others simply aren’t used to identifying feelings. The body often speaks for us when words are hard to find.
How Mood Disorders Can Show Up in the Body
Depression
Depression is not just emotional—it is often physically exhausting.
Common physical signs include:
- Low energy
- Sleep problems
- Changes in appetite
- Slower movement or speech
- Chronic pain
- Stomach issues
Clients often say things like, “My body just feels heavy,” or “I’m tired no matter what.”
Anxiety
Anxiety affects the body immediately.
It can cause:
- Heart racing
- Chest pressure
- Shortness of breath
- Trembling
- Sweating
- GI urgency
- Dizziness
Panic attacks can feel like heart attacks, which is terrifying even when they are not dangerous.
It’s Real: You’re Not “Making It Up”
One of the most important things to know is this:
Somatic symptoms are real. You are not imagining them, and they are not “in your head.”
Your body is having a physiological reaction to emotional stress.
Just as stress can raise blood pressure or cause hives, it can also cause stomach problems, chest tightness, or pain.
How Clinicians Evaluate Somatic Symptoms
When you talk with a healthcare provider about somatic symptoms, they will usually:
- Check for any medical conditions
- Ask how symptoms are affecting your life
- Explore mood, stress, or anxiety triggers
- Look at sleep, appetite, and life changes
This helps make sure your physical health and emotional health get the attention they deserve.
Coping With Somatic Symptoms: What Actually Helps
1. Understanding the Mind–Body Connection
Knowing why your body reacts this way reduces fear and gives you back a sense of control.
Many clients say, “Just knowing what’s happening helps the symptoms calm down.”
2. Therapy
Therapy can be very effective, especially:
- Cognitive Behavioral Therapy (CBT)
Helps you challenge catastrophic thoughts and reduce fears about symptoms. - Mindfulness and grounding techniques
Help your body return to a calmer state. - Somatic-focused therapies
Teach breathing, relaxation, and body awareness.
3. Medication
For many people, medication can calm both emotional and physical symptoms.
This might include:
- Antidepressants (SSRIs, SNRIs)
- Anti-anxiety medications
- Beta blockers for heart-related anxiety symptoms
Medication isn’t a sign of weakness—it’s a tool for regulation.
4. Body-Based Skills
There are simple strategies that reduce physical stress:
- Slow breathing
- Gentle stretching
- Walking or light exercise
- Warm baths or heating pads
- Staying hydrated
- Eating regular meals
- Reducing caffeine and alcohol
This helps regulate the nervous system.
5. Creating Predictability
Having regular routines—sleep, meals, movement—helps your body feel safer, which reduces somatic symptoms.
When to Seek Extra Help
You should reach out to a healthcare or mental health professional if:
- Symptoms become overwhelming
- You’re afraid something medical is wrong
- Panic attacks are happening
- You can’t sleep or eat normally
- Mood changes are severe
- Symptoms interfere with daily life
You do not need to wait until things get worse. Getting support early makes everything easier.
Final Thoughts
Your physical symptoms are not a sign that you are broken or weak. They are your body’s way of saying, “I am overwhelmed and I need care.”
Learning how mood affects the body helps you understand what’s happening, reduce fear, and take steps toward healing. With the right tools—therapy, support, lifestyle changes, and sometimes medication—you can regain control of your body and your life.
Dr. Susan J Campling 