How Worry Affects Your Health (And How to Find Balance When Life Wobbles)

Worry..... that persistent voice in our heads, forecasting every possible "what if", it is something we all experience. It's part of being human. But when worry takes the driver’s seat for too long, it begins to cost us more than just peace of mind. It takes a toll on our health, often in ways we don’t immediately realise.

The Hidden Cost of Worry on Your Body

Although worry might feel like it's just happening in the mind, its effects ripple deep into the body. Our energy systems, hormones, and even digestion can suffer under the weight of persistent anxiety.

Here are some of the ways chronic worry can silently chip away at your health:

• Shallow Breathing: When we worry, our breathing becomes faster and shallower, limiting oxygen flow to the brain and body. This can lead to tension, headaches, and even dizziness.

• Increased Stomach Acidity: Worry stimulates the production of stress hormones like cortisol, which can increase stomach acid and lead to digestive issues — think indigestion, bloating, and acid reflux.

• Blood Sugar Fluctuations: Anxiety prompts the body to release glucose into the bloodstream to prepare for "fight or flight." Over time, this can disrupt normal blood sugar balance, leading to fatigue, irritability, and cravings — especially for sugar.

• Immune System Suppression: Chronic worry weakens the immune response, making us more vulnerable to colds, infections, and inflammatory conditions.

• Fatigue and Burnout: Constant mental spinning drains energy, leaving us exhausted and less able to cope with everyday demands.

In more severe cases, unchecked worry can contribute to chronic fatigue syndrome, fibromyalgia, and immune dysfunction. It can even trigger or worsen eating disorders, as people turn to food — particularly sugary foods — to soothe the discomfort of relentless thinking.

Why Do We Worry So Much?

Worry is often our mind's attempt to gain control over uncertainty. It wants to plan, prepare, and prevent potential pain. But the irony is that worrying rarely prevents bad things from happening — it only makes us suffer twice: once in our minds and again if things actually go wrong.

Still, life will wobble. Uncertainty is a fact of life. So rather than aiming to eliminate worry (which is impossible), learning to coexist with it and manage it gracefully is where the magic lies.

Coping Mechanisms to Find Your Way Back to Balance

If you’re a natural worrier — or currently facing one of life’s many curveballs — here are some gentle, effective ways to soften worry’s grip and protect your health:

1. Ground Yourself in the Present Moment

Worry lives in the future. Bringing your attention back to the here and now helps break the cycle.

Simple ways to ground yourself:

• Place your feet flat on the floor and feel the ground supporting you.

• Focus on your breath, noticing the rise and fall without trying to change it.

• Engage your senses — notice five things you can see, hear, touch, smell, or taste.

2. Breathe Deeply and Slowly

Deep belly breathing activates the parasympathetic nervous system (your "rest and digest" mode), calming both body and mind. Try this:

• Inhale for a count of 4.

• Hold for a count of 4.

• Exhale for a count of 6.

• Repeat for a few minutes.

3. Nourish Your Body to Support Your Mind

Since worry can wreak havoc on blood sugar and digestion, eating balanced meals becomes even more important. Focus on:

• Steady protein intake.

• Healthy fats to stabilize energy.

• Limiting refined sugars to avoid the crash-and-crave cycle.

4. Movement to Release Stuck Energy

Worry can feel like a hamster wheel. Gentle movement helps release that pent-up energy:

• Go for a walk in nature.

• Try yoga or stretching.

• Dance to your favorite song, even if for just 5 minutes.

5. Practice Trust and Letting Go (Even in Small Doses)

One of worry’s antidotes is trust — in life, in yourself, in your capacity to handle what comes. Start small:

• Write down one thing you can control today.

• Write down one thing you can’t control and choose to release it (even if only for this moment).

6. Connect with Safe People

Sharing your worries with someone who listens without judgment can lighten the load. Sometimes, just saying out loud what you're worrying about makes it shrink to a manageable size.

7. Create a 'Worry Window'

If worries are overwhelming, give them a set time. For example, "I’ll worry from 4 to 4:15 pm." When worries arise outside that time, gently remind yourself: Not now. You have a date with your worries later.

Final Thoughts: Learning to Live with Life’s Wobbles

Spoiler alert: Worry may never fully disappear (and that’s okay). But you don’t have to let it take over your body and life. Like a wave, you can learn to surf it rather than be swallowed whole.

By bringing in simple practices, caring for your body, and remembering that you don’t have to figure everything out right now, you give yourself a lifeline back to balance, even when life wobbles.

So if you’ve been worrying (and worrying about worrying), let this be your gentle reminder:

You are allowed to pause, breathe, and take care of you.

Because a calm mind is not just a luxury, it’s the foundation for true, lasting health.

If you'd like, I can help you move through these wobbles through coaching, somatic bodywork therapy and more. Book an exploration call to see which path is best for your unique journey.

Or join one of my upcoming events like the half day retreat Summer of Self Love this Sunday 8th of June at Langford Budville Village Hall from 10:30am - 3:30pm (please arrive 15 minutes before!).

As a trauma informed accredited Life Coach, Neurolinguistic Programming & EFT practitioner, Clinical Hypnotherapist, Breathwork and yoga teacher with a holistic somatic approach, Carla Carolina Watson can support your journey.

For the last 7 years she’s worked in the wellbeing industry providing safe spaces for people to let go what’s holding them back and focus their energy on what truly matters for them while embracing their most authentic balanced self.

Carla has worked in renowned wellness centres, yoga studios, 1:1 with individuals all over the world as well as facilitating wellbeing spaces for local businesses to support their teams.

Her unique approach gives her clients different options to explore what works best for their goals. Through her offerings you can choose to work on: Phobias & Fears, Self-Reflection, Emotional Resilience, Anger, Communication, Stress Management and more.

Since becoming a mother two years ago she has focused on creating healing spaces for women and mothers to explore the benefits of different nourishing somatic practices like Sound Baths, Therapeutic Singing & Writing, Women Circles, and Wellness workshops.

Her services are also available to curate private gatherings like: Mother Blessings, Purposeful Hen Parties, Festivals and more.

Get in touch for more information: carlacarolinacoach@gmail.com