In today’s society, we can get wrapped up in facts and logic. Our thoughts are often the words to our experience, but when anxious thoughts consume you, it is helpful to shift your focus to the body.
These exercises help you recognize where anxiety resides and provide practical steps to find momentary relief when the 'waves' of anxiety feel overwhelming.
Notice: Listen to Your Body
Be curious about where anxiety resides in your body. Notice muscle groups that feel tight or constricted. Your body is wise—it uses these sensations to alert you.
- Is your heart racing or your chest tightening?
- Are your shoulders aching or your mind fluttering?
- Notice these experiences and honor them instead of fighting them.
Orient: The 5-4-3-2-1 Technique
Acknowledge where the anxiety is showing up, then shift your awareness to your external world. This grounding exercise helps pull you out of internal spirals.
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
Titrate: Move With the Waves
Searching for calm can feel like hoping waves stop crashing. Sometimes the waves need to move, but we can move with them. Focus on small pockets of safety or 'less anxious' sensations.
- Notice your feet on the ground.
- Focus on a calming object like a flickering candle or a picture.
- Allow yourself momentary relief in these steady points.
