Why managing physical symptoms matters Stress and fear often cause changes in breathing and muscle tension, which can lead to aches, fatigue, and increased feelings of panic. Though anxiety is psychological, it often shows up physically — and for many people, the physical symptoms feel more intense than the emotional ones. Think about how your body reacts to stress: do you tense up? Get headaches or sore shoulders? Controlled breathing and muscle relaxation are simple but powerful tools for managing these sensations.

What are cognitive symptoms? Cognitive symptoms are the thoughts, images, and mental experiences that arise when you are struggling. These can include racing or intrusive thoughts, difficulty concentrating, negative self-talk, and unwanted mental images or urges that cause distress. Obsessive symptoms — recurring thoughts, urges, or images that feel impossible to switch off — are a form of cognitive symptom. The mind tries to suppress or neutralise them, which often makes them more persistent.

What are behavioural symptoms? Behavioural symptoms are the things you do — or stop doing — when you're struggling. These can include avoidance, withdrawal, and compulsive behaviours. Compulsive symptoms involve feeling driven to perform repetitive actions (such as checking, washing, counting, or seeking reassurance) to reduce anxiety or prevent a feared outcome. While these behaviours provide short-term relief, they often maintain anxiety over time by reinforcing the idea that the feared situation is genuinely dangerous.