Somatic Exercises To Calm Your Anxious Thoughts
Find a sense of calm in mind/body connection.
Somatic therapy, which focuses on the mind-body connection, can be effective in relieving anxiety by addressing physical sensations and experiences. Here are five somatic therapy practices that may help alleviate anxiety:
Grounding Techniques:
Body Scan: Conduct a systematic scan of your body, paying attention to sensations and tensions. Start at one end (e.g., toes) and progressively move to the other end (e.g., head), bringing awareness to each body part. This helps reconnect with the present moment.
Rooting: Feel the connection between your body and the ground. Feel into your feet or legs. Visualize roots extending from your body into the earth, providing a sense of stability and grounding. This practice can be done sitting or standing.
Breathwork:
Diaphragmatic Breathing: Focus on breathing deeply into your diaphragm rather than shallow chest breathing. Inhale slowly through your nose, allowing your abdomen to expand, and exhale slowly through your mouth. This activates the body's relaxation response.
Movement and Body Awareness:
Mindful Movement: Engage in slow, intentional movements such as gentle stretching, swaying or yoga. Pay attention to the sensations and feelings in your body as you move. This promotes a mind-body connection and can release physical tension.
Progressive Muscle Relaxation (PMR): Systematically tense and then relax different muscle groups. This practice helps release physical tension and increases awareness of bodily sensations.
Body-Mindfulness Meditation:
Body Awareness Meditation: Focus your attention on different parts of your body, observing sensations without judgment. This mindfulness practice enhances awareness and acceptance of bodily experiences, promoting a sense of calm.
Guided Imagery: Imagine a peaceful and safe place, engaging your senses in the visualization. This can create a positive connection between your mind and body, reducing anxiety.
Sensorimotor Psychotherapy Techniques:
Tracking Sensations: Notice bodily sensations associated with anxiety without trying to change them. This practice involves observing and tracking the ebb and flow of physical sensations, fostering a greater understanding of the body's responses.
Pendulation: Alternately focus on sensations of safety and ease, then shift to the sensations of anxiety. This gentle back-and-forth movement helps regulate the nervous system and build tolerance for bodily experiences.
It's important to note that individuals may respond differently to somatic therapy practices, and it's always advisable to explore these techniques under the guidance of a qualified somatic therapist or mental health professional. Combining somatic practices with other therapeutic approaches may enhance overall effectiveness in managing anxiety.