Hello you! Lovely to have you here again. Today’s post looks at the more subtle — and slightly devious — ways fear and anxiety can affect our health. We’re still firmly in the physical stage of our fear friendship journey, but things are about to deepen. So let’s dial up the intimacy (strictly metaphorically speaking, of course!) and see what else fear might be holding on to behind the scenes.

As always, take a seat, relax, and get comfortable. And at the risk of sounding like a broken record (I do love a good routine), allow me to recap.

Reflecting Back: Can You Feel The Tension?

In my last post — 🌿 → Holding On and Letting Go — things got a little tense (literally), as we explored how fear likes to settle into the muscles, quietly clinging on until we pause and notice where it’s hiding. I also left you with two questions:

When you check in with your body — how much tension are you holding?

And when you think about your spotlight, what do you notice in how your body feels?

I’m curious — did you have time to check in? And if so, where was your body taking the hit?

As I always say, if this week’s been a busy one, there’s no judgment here. Sometimes those little twinges show up at the strangest times. It’s not until we’re standing at the sink — hands in warm water, mind drifting, a pile of pots waiting — that the body softly speaks up:

“Oh… there’s that ache again.”

Maybe you even took a few minutes out of your day to focus on your breath — and if you did, I salute you! Either way, taking a little time to check in can really help us see where things are being stored in the body.

Today, we’ll be adding to our physical symptoms checklist, shining a light on how fear and anxiety can affect our health in more everyday, bodily ways. So let’s explore a few of the additional niggles fear and anxiety can throw our way — from the head to the skin, and all the way to the digestive system.

But first, it’s worth remembering: fear isn’t the only emotion that takes up residence in the body. In fact, our bodies can hold — and remember — the full emotional range.

The Mind & Body As One

The idea that emotions live in the body isn’t new — at least not in many cultures. Healing traditions like Traditional Chinese Medicine and Ayurveda have long recognised the deep connection between the mind and body.

Even practices like yoga — popular in the West for posture and flexibility — are rooted in something much deeper. Yin Yoga, for example, is a slower-paced practice with longer-held poses, where the breath and body begin to move in sync. I recently attended my first Yin class, and I have to say — it was lovely. It really showed me that when the body has a little time to be still, things do begin to release.

But while many cultures embraced this connection centuries ago, Western medicine took a different path — leaning into the idea that the mind and body are two separate things.

Dualism

In the 17th century, philosopher René Descartes introduced the concept of dualism — the belief that the mind and body are separate. This idea went on to shape the medical model we still see today. For a long time, emotional and physical health were treated as entirely different issues. The mind belonged to the therapy couch. And the body? That was your doctor’s domain.

But here’s where that model falls short: If the mind and body are truly separate, how do we explain the very real physical symptoms of fear and anxiety? The racing heart. The clenched jaw. The headache. The nausea. My persistently clenched hands.

These aren’t imaginary. It’s not “all in our heads.”

Thankfully, Western medicine is beginning to shift — slowly but surely — toward a more holistic approach. There’s growing awareness of the need to treat the body and mind as a whole, rather than as a checklist of symptoms. But culturally? I think we’ve still got a little way to go.

So — history lesson (and slight personal rant about modern medicine) over. Let’s get back to getting physical and take a deeper look at how fear and anxiety can affect our health in very real, tangible ways.

Some call it emotional baggage. But I don’t see this as something we carry — I see it as something we store.

Emotional Storage

I like to think of the body as our living space — the home we move through life in. And the mind? That’s everything inside the home. The memories, the emotions, the stories, the clutter, the collections — all the bits and pieces we gather along the way.

Like any living space, we tend to organise what we need and tuck the rest out of sight. We present what we want the world to see on the outside, and store the messier bits behind closed doors. Sometimes we consciously set something aside because it’s too painful or too much to unpack right now. Other times, the mind quietly takes over — placing a feeling, a fear, or a belief somewhere out of reach, trying to protect us and keep us safe.

But over time, those tucked-away emotions start to build. And when things begin to feel a little crowded, the mind needs a backup plan — a place to offload what it can’t carry. That’s when the body opens its doors. It becomes the overspill car park. The backup cupboard. The quiet keeper of everything we didn’t quite know what to do with.

The One With The Secret Closet

For any Friends fans out there — think Monica’s secret closet. She’s got it all together on the surface: calm, tidy, colour-coded. But behind that one green door? It’s packed to the brim with everything she didn’t want anyone to see — or couldn’t quite find the time or energy to organise. And we’ve all been there.

To be fair to Monica — and to ourselves — this is just part of being human. We’re all balancing jobs, families, friendships, routines, hobbies, emotions and life. Emotional storage isn’t failure. It’s just part of being a living, breathing soul. Our bodies hold the good stuff, the happy memories, the laughter — and yes, they hold the hard stuff too.

When Emotions Get Physical

I won’t spend too much time getting too geographical — we could be here a while — but very briefly, the theory goes that certain emotions like to store themselves in specific places in the body. This can show up as niggles, tension, aches, and possibly even play a role in encouraging illness or disease.

Now, I’m a glass-half-full kind of soul, so I don’t want to focus entirely on the difficult stuff. The emotions we like — the ones we’d happily have more of in our lives — also show up in the body. In fact, the same physical spaces can light up, no matter which side of the emotional fence you’re standing on.

Sadness & Happiness

Both can show up in the chest, eyes, and throat.

Sadness might bring heaviness, lots of tears and a lump in the throat. It’s a bit of a slump.

Happiness can feel like warmth in the chest and misty eyes (cries of happiness, cries of happiness — we’ve all cried at one wedding in our lifetime). It’s a bit of a lift.

Same place, different vibe.

Excitement & Anxiety

Both often live in the stomach, chest, and hands.

Excitement feels like you’re high on your own supply — butterflies in the stomach, a slightly racing breath, and a soft tremor in the hands.

Anxiety feels like you’re high on somebody else’s supply — the butterflies have tied themselves in knots, the breath’s on a final sprint, and the hands don’t quite know what to do with themselves. It’s the buzz you don’t feel in control of.

Same energy, different source.

Love & Dislike

Both show up in the chest, heart, and sometimes the gut.

Love softens the chest, steadies the breath, and sends those butterflies fluttering gently through the stomach. It’s all things warm and open. Give me a hug!

Dislike may cause the chest to tighten, the jaw to clench, or the stomach to churn. The butterflies are still there — but they’ve turned sharp, unsettled, and restless. It’s more please go away  and get away from me.

Same centre, different outcome.

So, as we can see, emotions can cause quite the stir in the body.

Unpacking the Emotional Cupboard

If my spring clean, whistle-stop tour, or gentle decluttering of the emotional cupboards hasn’t quite scratched the surface — no worries.

If you’re after some extra reading or a deeper dive, here are two books I’d recommend — each offering a different perspective:

📚 The Body Keeps the Score by Bessel van der Kolk
This is a powerful and fascinating read that explores how traumatic experiences can be stored and relived in the body. While it primarily focuses on PTSD (Post-Traumatic Stress Disorder), it does an incredible job of explaining how the body remembers — and how those stored emotions can shape both our physical and emotional health.

I’ve popped a link here 🌿 → Visit his website

📘 Heal Your Body by Louise Hay
Now, I’ll say upfront — this one leans more into the holistic and symbolic side of things, drawing from philosophies closer to ancient Chinese medicine. It includes an extensive list of physical symptoms and their possible emotional roots.

That said, it can feel a little radical at times — and to some, even a bit blame-y. I remain neutral here, but I’d suggest reading it with an open mind and a healthy pinch of “take what resonates, leave what doesn’t.”

For more info, I’ve linked here 🌿 → Visit her website

Okay — theory complete. Now onto the practical.

Let’s start with an all-too-familiar and simply irritating symptom — one that happens to be a personal menace of mine…

The Tension Headache: 

When fear or anxiety takes hold, headaches often creep in — especially those pesky tension headaches. These usually feel like a dull ache or tightness around your forehead, temples, or even the back of your head and neck. It’s less of a sharp pain and more like your skull is being gently squeezed.

This kind of headache typically stems from — you guessed it — tension. Particularly in the jaw, neck, and shoulders. It’s your body’s way of waving a little (or occasionally rather large) white flag.

In some cases, tension in the face can even lead to teeth grinding, which might cause toothache. And although a trip to the dentist is always wise on that front, ironically, for me, just thinking about the dentist is enough to trigger a headache on its own.

Now, as a migraine and chronic headache sufferer myself (lucky me!), I’d always recommend seeking medical support if you’re dealing with frequent headaches — especially if you’re leaning on a little too much paracetamol to get through. Safety first.

That said, if a headache strikes and you’re looking for something to soften the edges, here are a few things you might try:

Helpful Tips

Mini Massage: Try using small, circular movements with light pressure from your fingers around the temples, jaw, base of the skull, and even the neck. Follow it up with some slow neck rolls or a few gentle shoulder shrugs. Bonus points if you combine it with a few deep breaths — make a moment out of it.

The Jaw Drop: Take a minute to consciously unclench your jaw (yep, you’re probably clenching it right now). Let your mouth hang slightly open and allow the muscles in your face to soften. It feels a bit strange at first — and yes, you may look mildly possessed in the mirror — but it’s oddly satisfying too.

Bit of Heat and a Deep Breath: Try placing a heat pack or hot water bottle on the back of your neck or shoulders. As the warmth settles in, take some long, steady breaths. Inhale slowly through your nose… exhale gently through your mouth… you know the rest.

Screen Breaks Make for Happy Eyes: If you’ve been staring at a screen for hours on end (hello, remote working), try the 20-20-20 rule: every 20 minutes, take a glance at something 20 feet away for 20 seconds. Or just close your eyes for a moment. Have a little break — your brain (and your forehead) will thank you.

I’ll be honest, headaches are nothing but a literal pain. But I can confirm that the above can offer some relief — and may even stop the need to reach for your drug (legal, of course) of choice.

Also, side note: keeping well hydrated and visiting the optician when called are good points of call too — sorry, that’s the former school nurse in me popping in to say hello. It won’t happen again.

Moving on to our next symptom on the list.

A Bit Of a Digestive Drama:

You might remember from blog one — Stepping Into the Spotlight — I shared a little insight into the enteric system. Well, this is where it takes centre stage.

(In case you missed it, here’s the link 🌿 → [Enteric System])

Let’s talk about the gut.

We know it’s always there, quietly doing its thing — but let’s be honest, it’s not something we usually chat about. Don’t worry, I’ll take one for the team.

We’ve all been there: the bloating, the cramping, the constant gurgles that make it sound like you’re letting out gas when, in reality, you’re not. (But hey — if you are, no judgment. We all do it.) And of course, there’s the lovely diarrhoea, just to spice things up. Because we really needed that extra flow in our lives.

If you’re wondering why your stomach seems to act out at the worst possible moments, fear not — you’re not alone. The brain and gut share a bit of a rollercoaster relationship. So when your brain goes into full panic mode, your digestive system often gets caught up in the drama.

When you’re fearful or anxious, digestion takes a backseat. And before you know it, you’re seriously questioning whether that lunch you just ate is about to make a reappearance.

Spoiler: it’s probably not the food. More likely, it’s fear — making everything go a little haywire.

Your body’s so distracted by emotional chaos that your gut’s left a little… out of sorts. For me, I can’t stomach eating at all. It’s like my body closes the shutters and says,
“Yeah, not today!”

From Drama to Peace

Should you ever find yourself in a bit of a digestive pickle, here are a few things to try. They may not fix everything, but they can offer some much-needed calm in the stomach department:

Slowing Things Down: It may seem a tad simplistic to even say — but when we’re fearful or anxious, digestion slows right down. So if you can, try to eat more slowly, avoid big portions, and opt for softer foods that are easier to digest. Small adjustments, big difference.

Create Some Calm: As patronising as this might sound (and I really don’t mean it to), try to sit down and take a proper minute to eat. A rushed lunch before a job interview doesn’t exactly scream “safe and settled” to the body — in fact, it tends to do the opposite. So take a breath, and make a bit of space. Even if it’s just a few minutes.

The Magic of Gentle Movement: If you’re feeling bloated or sluggish, gentle movement can help. A short walk — even just around the kitchen — may ease some of that tension. Nothing strenuous, just a soft signal to your body that it’s okay to release.

And If You Can’t Eat — That’s Okay Too: If you’re like me, sometimes the very thought of food is just too much. Especially when the thing that’s scaring you is looming — usually for me it’s an interview or a big meeting. So if eating feels impossible, it’s okay to skip a meal now and then. You’re not doing anything wrong — your body is simply responding to what it’s feeling.

Try to stay hydrated, and if you can, sip something warm and gentle (like tea or broth). Trust that your appetite will return when your nervous system feels safe again. For me, it often comes back full throttle once the stressful moment has passed. It’s not all or nothing. Just one small step at a time.

And if all else fails, remember the breath: At the risk of sounding a little repetitive, I really do have to push the point. Because the breath really is your best friend when fear and anxiety strike. If the stomach’s creating some chaos, just pausing to consciously breathe can make all the difference.

So, that’s the digestive bit all sorted. Well, maybe not completely sorted but hopefully eased. Now, onto another sneaky side effect of fear and anxiety — one that’s a little closer to the surface.

Panic Pimples and Skin Chaos: 

We’ve all been there. It’s the morning of a big date, wedding, party — or any event that’s supposed to be exciting — and you wake up to find the biggest spot in recorded history, right in the most obvious place. Naturally. And of course, no amount of concealer will cover it.

It’s frustrating — especially when it feels worse in your head than it actually looks (which, let’s be honest, is often the case). But it just goes to show how closely the skin and the mind are connected.

Breakouts can be triggered by stress hormones like cortisol, which ramps up oil production, clogs pores, and invites a lovely spot or two (or five) to join the party.

And if you notice a rash when you’re in full-on panic mode? That might be your immune system getting a little confused under pressure — reacting in ways it normally wouldn’t.

Or maybe your skin’s feeling dry, itchy, red, or flaky? That could be tension interfering with your body’s ability to stay hydrated. When your system is busy just trying to survive, skin nourishment tends to fall way down the priority list.

And for those of us dealing with conditions like eczema or psoriasis, flare-ups often walk hand-in-hand with periods of stress and anxiety — making it all feel like one big, frustrating cycle.

A Few Kind Ways to Support Your Skin

When it comes to our skin, there are no quick fixes — sadly. And I speak from experience. I’ve struggled with adult acne for years. You’d think having it as a teenager would’ve been enough. Apparently not.

That said, there are some simple things we can do to reduce the chaos, soothe the skin, and ease the symptoms — even just a little:

Keep Things Nice and Simple: When your skin’s flaring up, it’s tempting to throw every lotion and potion at it. (Been there.) Now, I’m no skincare expert, but I can say: less is more — especially when your body is under stress. Stick to a gentle cleanser, a basic moisturiser, and whatever you know your skin already likes. This isn’t the time to experiment with anything new or fancy.

Cool the Temperature (and the Mood): If your skin is red, itchy, or angry, try a cool compress — even a damp cloth from the fridge can feel soothing. You might also notice your skin calms a little faster when you do. Try pairing it with some slow breathing or a few quiet moments just for you.
(If you live with a diagnosed skin condition, always check in with your doctor or dermatologist before trying anything new.)

Hands Off (As Best You Can): Easier said than done, I know. But scratching often leads to more itching — or worse, bacteria. Anxiety can make our hands incredibly fidgety, and sometimes that itch becomes a way to release nervous energy. If that sounds familiar, try giving your hands something else to do. For me, holding a warm cup of tea works wonders. Or a stress ball. Anything that keeps the hands busy and the mind grounded.

Hydrate, Hydrate & Hydrate: When we’re in fear mode, hydration often slips way down the list. Coffee becomes king (no judgement — I’m right there with you). But stimulants like caffeine can dehydrate us quickly. So, a glass of water — or two — is always a good idea. Your skin (and your nervous system) will thank you.

Although the above might not cure the mother of all pimples or completely stop the itch, they can offer some relief — and in those moments, that’s often exactly what we need.

Lets Wrap Things Up

From clenching jaws to fluttering stomachs, fear and anxiety really do try their best to leave a mark. But, as the saying goes, every cloud has a silver lining. And in this case, we actually get two: the power of knowledge, and the gift of a few gentle techniques to support ourselves when we need them.

Because when we know what to look for, we can begin to respond with curiosity instead of frustration. We can notice the signals without judgement. We can soften, release, breathe, and rest our way through our spotlights. And really, we can apply that approach to anything that feels like it’s holding us back.

The Body Protects US

When we understand why we hold on to emotions — and where those emotions tend to live — something beautiful happens. We create just enough space to separate ourselves from the overwhelm. We begin to see the body’s reactions not as betrayals, but as protective responses. Attempts to help.

Because even when symptoms feel inconvenient or uncomfortable, the truth is: your body isn’t trying to sabotage you. It’s trying to speak to you.

And when we listen — when we really start tuning in — we’re already well on our way to forming a lifelong friendship with fear and anxiety. One rooted in trust, understanding, and compassion. One that doesn’t just improve our relationship with fear, but helps us embrace the full emotional range of being human.

One Last Thing

Before we go, I’ll admit — there’s one particularly crafty symptom I’ve intentionally left out: sleep.

And that’s because it deserves a post of its very own.

Why? Because sleep is one of the most important (and underestimated) things we humans need — especially when it comes to calming an anxious mind. So next time, I’ll be diving headfirst into the bedtime spiral, and sharing everything I’ve learned about how fear and anxiety mess with our rest — and what we can do to gently guide ourselves back to sleep.

So, as always I’ll leave you with a question:

What’s hiding in your “emotional cupboard” — and how might it feel to gently open that door?

Something to consider until we meet again in blog 5 (🌿 → Let’s Get Restful — Fear, Anxiety & The Sleep Struggle).

I’ll see you soon,

Charlotte 🪷

P.S. If you’re wondering who thinks anxiety-induced pimples and stomach gurgles are a fun thing to research (yes, that is me) — you can find out more about me here 🌿 → About Me.

And if your body has been whispering (or shouting) for attention lately, and you’d like some support unravelling what it’s trying to say, you can learn more about my 1:1 coaching here 🌿 → My Coaching.