Strategies for Managing Physical Symptoms of Anxiety.

It's pretty normal to feel some weird stuff in your body when anxiety hits, like a queasy stomach, tense muscles, clammy hands, maybe even a headache, or quickened breathing and heart rate. Our instinct is usually to push these feelings away, to distract ourselves, keep busy, and avoid facing them at all costs. While this might help a little in the moment, it actually keeps the cycle going. It conditions your body to be on high alert, making you more avoidant and even scared of your own feelings, on top of whatever else is stressing you out. So, what can you do instead? In this video, you'll discover how to handle those anxious feelings in your body.

When your stomach starts acting up or your heart races, your first reaction might be to run away from those sensations, which just fuels the anxiety cycle by ignoring what your body is trying to tell you. The more we fight against these feelings, the stronger they tend to get. It’s like we’re signaling to our brain that these sensations are threats, which isn’t helpful at all. If we break down the anxiety cycle, it starts with a trigger, like an uncomfortable feeling in your body. We label that as bad or dangerous, which ramps up our anxiety. The more we try to dodge it, the more we reinforce that anxious response in our brain. So, let’s flip the script. Instead of avoiding, let’s embrace those sensations. We’ll take a moment to sit with them, get curious, and ease into the experience. We’ll practice being open to it. For this, I like to use the acronym PEACE: be Present, Explore, Accept, be Curious, and Expand.

If you observe a particular area of your body that is drawing your attention, you may gently place a hand on that area and take a moment to rest for one or two minutes. We will engage in this practice together shortly; however, it is essential to clarify our intention behind this technique. Our goal is not to alter the sensation, alleviate tension, or eliminate any feelings. Instead, we are simply establishing gentle contact with that body part, offering it our support and undivided focus. We approach these areas of discomfort as we would a dear friend—leaning in, proceeding slowly, listening attentively, and connecting without any specific agenda. As we direct our presence and attention to that area, we allow it to exist, resting into it and relaxing with it. Now, please select an area of your body; I will choose my shoulders, as they often feel tight. Gently place your hand on that area. In some sessions, I also encourage my clients to enhance their awareness by placing a light or heavy object on that body part to draw attention to it. For instance, I have a stone from the desert that I particularly like, but for now, I will simply rest my hands gently on my shoulders. I am not massaging or squeezing them, nor am I attempting to force them to relax. I am merely acknowledging their presence and observing, "Hello, shoulders, you appear to be a bit tense. How are you feeling?" This is an opportunity to check in with them and notice their sensations. Remind yourself that you can manage this feeling. You might say, "I recognize that tension" or "This feels uncomfortable, yet I can experience this feeling and still be okay." If you were to apply this to your stomach, for example, if you felt butterflies, you could acknowledge, "Hello, butterflies. I see you."

I am attentive to your words. I am capable of managing this emotion. I can create room for this feeling, and I can be at peace. At this moment, raising my hands to my shoulders causes a slight tightness, so I will gently squeeze them once more, then focus on them without physical contact. You may continue to engage with the part of your body that feels uncomfortable or tense. Envision these sensations of tightness or discomfort as friends approaching you with an important message. Picture yourself listening to their narrative with empathy. You are not passing judgment on their words or on them; you are simply offering a compassionate ear. Now, direct some affection towards your body. "Thank you for your efforts to protect me. I value you." Visualize this part of your body as a small child, breathless from running to deliver a message. Offer that area a mental embrace. Attend to what it wishes to communicate. You possess the confidence to hear them. You are warm and gentle. Imagine responding with tenderness and kindness. It is not necessary to already embody openness and kindness; you can visualize yourself as compassionate and kind. Picture yourself embodying these traits.

Additionally, create a soft expression on your face to reflect this kindness. Do not be concerned if you are unsure how to achieve this yet. Mastery of these skills does not occur overnight; they will develop through practice. You can learn to listen to your body with compassion, warmth, openness, and wisdom. Observe how, as you create space for these sensations, your ability to experience them grows. Imagine it as a jar; perhaps you once felt it was overflowing with emotions, but now the jar is expanding, allowing room for those feelings. You can cultivate curiosity and broaden your awareness, while also recognizing other areas of your being.