In the whirlwind of life, we often undergo experiences that can overwhelm us in different ways. While some of us can deal with them, others might suffer sensational overload, causing them to shut down for a bit. Sounds familiar? Chances are, you probably suffer from some kind of anxiety or panic disorder.
Suffering from anxiety is no fun. While the problem is seemingly limited to our mind, the experience is a whole-body one. It is where we form the connection between physical sensation and mental health. Even though the trigger exists in your mind, you experience somatic symptoms- your body breaks into a sweat, your heart goes into overdrive, and you start to feel queasy (aka somatic anxiety).
It is because psychological trouble has a somatic connection, which means it’s rooted in the body. Using this knowledge, we can use physical or somatic techniques to soothe our minds in the present moment.
Somatic practices relating to the mind-body connection offer a transformative journey toward anxiety relief. Read along as we talk about somatic experiences, exploring the work of pioneers like Peter Levine. We will also go over a spectrum of techniques that will help you foster tranquility amidst life’s anxiety-ridden moments.
Understanding Somatic Experiencing
Somatic experiencing is a concept that was pioneered by Peter Levine. It revolves around the idea that traumatic events imprint on our nervous system. Unlike cognitive approaches, somatic experiencing acknowledges that we don’t merely process events mentally. Instead, we also live them through physical sensations, emotions, and implicit memories.
This concept places our body as an integral part of our mental health picture. Furthering the idea that an unhealthy mind can cause an unhealthy body. Taking care of one can consequently lead to a better other.
The Mind-Body Connection in Anxiety
Anxiety is defined by the American Psychological Association as feelings of stress, worried thoughts, and physical changes. This means there is an intricate dance of mental states and physical symptoms at play.
This is why anxiety finds a unique ally in somatic exercises. Whether it’s the elevated heart rate, muscle tension, or shallow breathing associated with anxiety, these practices address the entire spectrum of mind and body responses.
Somatic Therapy Techniques for Anxiety Reduction
Now that we know how our body behaves concerning our mind’s current state, we can use that to manipulate our mind using our body. These techniques of manipulation are known as somatic therapy exercises.
Here are some physical practices or somatic techniques that can help your body relax and go back to its non-anxiety state:
- Breathwork and Diaphragmatic Breathing Exercises
If you see someone panic, your first reaction is probably to tell them to breathe. This isn’t just something you do for the sake of it! It’s a fact that mindfully regulating your breathing or deep breathing can help you relax and tell your body to get out of that danger alert stage.
If you or anyone you know is going through an anxiety attack, here’s what they need to do: Inhale deeply, feel the stomach rise, and exhale slowly.
When in a panicked state, your body switches to the sympathetic nervous system, which is responsible for the flight or fight response. This simple yet powerful technique helps your body switch back to the parasympathetic nervous system, which is responsible for our routine body functions, taking it out of that frenzied state.
- Body Scan Meditation
Sure, you might be aware of your body, but how many times have you paid attention to it? If your answer is anywhere from zero to an insignificant number, then you need to try a body scan medication. Don’t worry! This doesn’t involve a big, scary machine. It’s a meditation practice that helps you become more mindful of your body. This helps you understand the connection between your mind and body and how you can control it.
To do the body scan yoga, direct attention to each body part. Recognize physical sensations, fostering a deeper connection between your mental state and bodily responses. While it may feel awkward the first time you do it, you’ll grow to see the profound effect it has on your perspective.
- Gentle Yoga and Somatic Movement
Engage in gentle yoga or somatic movement to synchronize physical movement with mindful awareness. Certain types of yoga are crafted to stimulate parasympathetic nerves. This helps you relax and feel better.
When you’re doing these yoga poses, notice how each movement influences your emotional state. Notice how a little bit of positioning can help ease tension in your muscles. This is also a great way to give your body a break from the constant turmoil of stressful situations.
3. Progressive Muscle Relaxation (PMR)
If you’re someone who’s constantly stressed and anxious, you probably have all these weird muscle aches. It is because stressful events cause you to contract muscles, causing tension to build up involuntarily.
If that sounds relatable, here’s what you need to do: Tense and release different muscle groups, from large muscles to small ones. Focus on muscles you usually feel tensing up when you’re stressed; this could be your neck or lower back. This is a therapeutic approach that reduces overall muscle tension and promotes a sense of relaxation for the rest of your body.
- Healing Hands Technique
A gentle touch can often work wonders to aid healing. The healing hands theory takes this concept and employs the power of touch to encourage healing and energy redistribution.
To try it, place your hands on areas of tension, breathing deeply. This hands-on approach allows you to tune into physical sensations, promoting a sense of safety and containment.
Therapies That Focus On Somatic Experiencing
In the realm of somatic therapies, here are some that can help with stress or anxiety disorders:
Sensorimotor Psychotherapy
This kind of therapy integrates the principles of psychotherapy and body-focused techniques. It explores the mind-body connection to process trauma and regulate emotions.
Cognitive Behavioral Therapy (CBT):
While somatic therapists primarily focus on the body, sometimes they may combine it with CBT. It offers a holistic therapeutic approach, addressing both cognitive and physical aspects of anxiety. This approach can be especially helpful in generalized anxiety or post-traumatic stress disorders.
Mindfulness Techniques in Daily Life:
Infusing mindfulness into daily life fosters an ongoing awareness of bodily sensations. Mindful living becomes a powerful tool for maintaining equilibrium.
Embracing Somatic Practices as Your First Step
Embarking on a somatic journey for anxiety relief is a significant first step toward your well-being. While a lot of focus is being put into cognitive regulation, connecting some of it to our body gives us a new perspective to work with.
As you explore the expansive landscape of somatic practices, remember that each gentle squeeze, mindful breath, and slow movement contributes to a profound sense of tranquility. In weaving these practices into your life, you’re nurturing a resilient mind-body alliance, paving the way for lasting anxiety relief. Take the first step today (literally!) and you’ll see the wonders physical actions have on your mind.