Reducing Anxiety Through The Mind-Body Connection
Many of us experience some level of anxiety on a daily basis.
From situational anxiety to an overall heightened reactivity, or maybe something in between, a feeling of anxiety can be an indicator of underlying concerns that need to be addressed. What do you feel when you first notice distress showing up? Often, your body is the first line of detection when anxiety comes creeping in. You may feel a pounding heart, flushed face, constricted breathing, light-headedness, or a combination of sensations.
READ MORE: Breaking Down the Mind-Body Connection
What does this mean?
It means that emotional distress often gives us clues through how the body feels. In many cases, body sensations can clue us in to the presence of emotional distress. The sensations your body communicates can assist you in acknowledging and tending to internal, emotional needs. The connection between mind and body is a crucial relationship to cultivate curiosity toward.
Here’s a 5-step approach outlining how you can begin the process of noticing and engaging the connection between your body and mind:
Take a Break
Carve out 5-10 minutes of space for yourself a few times a week. Put your phone on ‘Do Not Disturb.’ Find a quiet spot in your house that’s comfy and relaxing. Take a minute to breathe deeply and allow your mind to settle. You can even participate in a guided breathing exercise using the Calm app. Create space so that you can notice what’s happening in your body and mind.
Pay Attention to Body Sensations
As you create space for yourself, start to notice what you are feeling in your body right then. Naming the sensations your body is experiencing in the moment can help narrow your focus and provide clarity. Need help finding the words? Click here for a list of body sensations to get you started.
Explore what your body sensations are communicating
Once you have an idea of what physical sensations your body is sharing with you, check in with yourself for links from those body sensations to emotions you may be experiencing. Body sensations can be a bridge that helps us understand how we are feeling emotionally. Click here for a list of emotions to help you connect your body sensations to the corresponding feeling you’re experiencing.
Be kind to yourself
It often takes time and practice to identify the sensations we may be feeling at any given moment. New concepts can be exciting and uncomfortable. Take the time to truly listen to what your body is telling you through its physical sensations and you will certainly be surprised!
Check in with your therapist
Already in therapy? Bring the things you noticed from this exercise into your next therapy session to discuss! Looking for a therapist? You can also use this exercise to help you determine whether there are areas you’d like to explore in a guided setting with the support of a professional.
Here at Atlanta Wellness Collective, we want to help. For support, contact us or request an appointment online.
This blog post was written by Julia Webb, MA, LAPC.
Disclaimer: This blog is not intended to substitute professional therapeutic advice. Talk with your healthcare provider about your health concerns and before starting or stopping therapies. No content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician.
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