If you deal with anxiety, you are likely all too familiar with the intense physical sensations that come with it. Anxiety presents itself in a myriad of ways:
Headaches.
Tight chest/chest pains.
Perspiration.
Bodily tremors.
Dizziness.
There are so many ways that anxiety shows up in our bodies. Frequently, these sensations become so overwhelming that they start to feel entirely unmanageable. Of course, there are times when interventions from a clinically licensed professional are necessary. Or, there can even be a need for medical professionals when appropriate. Developing small, yet consistent habits can help you practice sitting with bodily anxiety and guide your physical nervous system back toward regulation. Let’s take a look at those small habits now.
Six Simple Practices for a Calmer Body
When you are experiencing high levels of anxiety and intense physical symptoms, here are some quick and easy ways you can allow your body to discharge some of those sensations.
Tearing up paper: shredding something as simple as paper can be a cathartic way to release some stress during your busy day. To add to this exercise, you can write down negative thoughts on those sheets of paper and rip them up into tiny bits.
Throwing ice cubes: there might be times in your life where your anger levels might feel as though they are rising with your anxiety levels. If this is the case, you might feel a tightness in your fists and a desperation to let some of that energy out. If you only have a few minutes on hand, taking something as harmless as ice cubes and throwing them onto the solid ground of a sidewalk outside is a quick way to release the high stress you are feeling.
Collecting fidget toys: having something on hand to occupy yourself when feeling highly anxious can help ground your body in the moment. Noticing the texture, shape, and color of different objects can bring you back to the present and back into your body, if even just temporarily. Collecting fidget toys is a fun and simple way to aid yourself as you learn to regulate your body.
Going for long walks: walking is a regulating activity for your body. The constant back-and-forth movement of your legs works to activate both the left and right hemispheres of the brain. This helps calm your mind as a whole and can also engage your body in movement that feels soothing when you are experiencing high stress.
Exercise: Many people know that working out is good overall, but why is it good for your mental health as well as your physical health? The high levels of endorphins that surge in your body once you are halfway through or done with an intense workout. The dopamine hit in your brain after a workout is a natural drug that far too few people take advantage of. So, exercising is just as good for your physical health as it is for your mental health.
Practicing mindfulness/deep breathing: grounding yourself in your body is an important step in practicing regulation whenever anxiety levels peak. This can look like stopping to take intentional deep breaths, noticing physical sensations in your body, and allowing your emotions and thoughts to exist without trying to force them away yourself.
If you are curious to see how effective these simple strategies are, pick one and decide to practice it at least once a day for a week. Take some time to journal what you notice and track how anxious or not anxious you feel over the course of the week.
Ready to Take the Next Step?
Whether you’re exploring counseling for the first time or ready to begin again, we’re here to help. Hope Healing Counseling has counselors who specialize in Anxiety Therapy and are ready to walk with you through this.
