What Happens in the Brain During Anxiety?
Anxiety isn’t just a “bad feeling.”
It’s a full-body, brain-driven response to something your nervous system sees as a threat—whether it’s a looming work deadline or just the thought of being judged.
But what’s actually happening in your brain when anxiety kicks in?
Let’s break it down.
1. The Alarm System: The Amygdala
Think of the amygdala as your brain’s smoke detector.
It’s always scanning for danger—fast, emotional, and not super logical.
When it detects something it thinks is a threat (real or imagined), it sounds the alarm. This triggers a fight, flight, or freeze response.
Even if the threat is a text you haven’t replied to.
2. The Command Center: The Hypothalamus
Once the amygdala sounds the alarm, it calls the hypothalamus your brain’s command center.
The hypothalamus sends signals to your body to release stress hormones like cortisol and adrenaline. These hormones prepare your body to act:
Faster heart rate
Rapid breathing
Tense muscles
Dilated pupils
Sweaty palms
It’s your body getting ready to run from a tiger—even if the “tiger” is a tough conversation or your inbox.
3. The Gas Pedal: The Sympathetic Nervous System
This system kicks in during anxiety, flooding you with energy and sharpening your senses. It’s designed for short bursts of survival, not long-term stress.
That’s why prolonged anxiety leads to exhaustion, burnout, and even physical health issues—your system is constantly on high alert.
4. The Brakes: The Prefrontal Cortex (and Why It Struggles)
The prefrontal cortex is the logical, reasoning part of your brain—the one that tells you, “This probably isn’t life-or-death.”
But here’s the catch:
When anxiety is high, the amygdala hijacks the brain.
The prefrontal cortex can go “offline,” making it harder to:
Think clearly
Problem-solve
Regulate emotions
Remember that you’ve been safe before
That’s why anxiety can feel irrational, even when you know everything’s fine.
5. Memory + Emotion: The Hippocampus
The hippocampus helps store emotional memories.
If past experiences were traumatic, the hippocampus may overreact tagging certain situations as dangerous based on old emotional data.
This is why anxiety can be triggered, even when you don’t fully understand why.
So… What Can Help?
Since anxiety is a neurobiological process, calming it requires more than just “thinking positive.” Try:
Deep breathing: Slows the stress response and reactivates the prefrontal cortex
Grounding techniques: Bring your brain back to the present
Movement: Helps metabolize stress hormones
Therapy (like CBT or EMDR): Rewires thought patterns and emotional responses
Mindfulness: Trains your brain to observe without reacting
Final Thoughts: Your Brain Isn’t Broken—It’s Trying to Protect You
Anxiety isn’t weakness. It’s your brain doing too good a job at keeping you safe.
The goal isn’t to eliminate anxiety completely it’s to work with your brain, not against it.
With awareness and the right tools, you can turn down the alarm and remind your brain:
“Thank you for the warning. But I’ve got this now.”
You don’t have to cope with anxiety alone. If you like help, please reach out. Our therapists can help.
1. Contact Sunrise Counseling
2. Meet with one of our caring therapists
Mental Health Services at Sunrise Counseling in Dallas, TX
Sunrise Counseling offers a variety of mental health services in our Dallas TX-based therapy office and offers telehealth therapy to those residing in Texas and Colorado. Mental health services we provide at Sunrise Counseling include: