Understanding Anxiety: Why It Happens and How to Calm Your Nervous System

Anxiety is not a flaw or a weakness. It is an automatic survival response triggered whenever our brain perceives danger.

The keyword here is perceives. Our brain does not differentiate between an actual threat and the mere thought of one. Simply imagining a stressful future — for example, fearing you might fail at work and lose your job — is enough to set off the same alarm bells as if the danger were happening right now.

What Happens in the Brain and Body During Anxiety

At the center of this process is a small but powerful gland called the amygdala. When it senses danger, it alerts the hypothalamus, which then activates the body’s fight, flight, or freeze response.

To maximize our chances of survival, the body quickly reallocates its resources:

• Non-essential systems such as digestion, reproduction, and immunity temporarily shut down.

• Breathing becomes rapid and shallow to supply muscles with oxygen.

• The heart races to pump blood faster.

• Muscles tense, ready to act.

These uncomfortable sensations — racing heart, tight chest, shaky hands — are not random. They are the body’s way of preparing us to fight, flee, or freeze in the face of perceived danger.

Meanwhile, the prefrontal cortex — the part of the brain responsible for reasoning and problem-solving — goes offline. This explains why, in moments of anxiety, it feels almost impossible to “think rationally.” The body prioritizes survival over logic.

Why Calming the Nervous System Matters

If the nervous system stays in “threat mode” for too long, tension builds up. The effects accumulate and may lead to:

• digestive discomfort,

• weakened immunity,

• chronic muscle tension,

• persistent fatigue.

That’s why learning how to return the nervous system to a state of safety is essential — not just to manage anxiety in the moment, but also to protect long-term health and well-being.

5 Effective Ways to Calm Anxiety

1. Cardio-Based Activities

Running, cycling, dancing, padel, boxing, tennis… Anything that raises your heart rate helps “burn off” adrenaline and restore balance. Cardio is especially helpful for fight-or-flight responses, though it can feel harder when you’re in freeze mode. Plus, it boosts endorphins, your natural “feel-good” chemicals.Tip: Pick an activity you genuinely enjoy so it feels energizing, not like another obligation.

2. Sound-Based Release

Singing, crying, laughing, or even screaming into a pillow helps discharge tension trapped in the nervous system. Music can also soothe — create playlists that match what you need in the moment, whether calming or energizing.

3. Focus-Based Activities

Tasks that require focus but not heavy thinking help redirect your nervous system: cooking, gardening, coloring, puzzles, crafts, tidying up.Tip: Keep it fun — not another “to-do.”

4. Body Relaxation

Breathing exercises, meditation, yoga, Pilates, or massage directly cue your body to relax. Breathing is especially useful in the moment, while practices like yoga are powerful for releasing freeze-mode tension over time.

5. Soothing Connections

Human (and animal) connection calms us instantly. Talking to a supportive friend, hugging a loved one, cuddling a pet, or even giving yourself a self-hug can reassure your nervous system that you are safe.

Your Action Plan

There isn’t a one-size-fits-all approach. Some techniques — like deep breathing — can be used on the spot. Others — like cardio or yoga — work best when practiced regularly to prevent anxiety from building up.

The most important thing is to find what truly works for you and feels nourishing.

When you learn how to calm your body, you don’t just reduce the intensity of anxiety. You also recover faster, prevent its buildup, and lower the frequency of anxiety attacks.