What to do with Anxiety in Your Body.

It is quite common to experience uncomfortable physical sensations when feeling anxious, such as an upset stomach, muscle tension, cold or sweaty palms, headaches, rapid breathing, or an increased heart rate. Our instinctive response is often to eliminate these feelings, to escape from the messages our body is conveying, to distract ourselves, to remain occupied, or to avoid these sensations in any possible way, including attempting to force a change. While such strategies may provide temporary relief or a sense of reduced discomfort, they ultimately contribute to a cycle of anxiety. This response conditions the body to become more reactive, more avoidant, and essentially fearful of its own sensations, in addition to the external stressors that may be causing concern. So, what alternative approaches can be taken? This video will guide you on how to address the anxious sensations within your body.

When you notice your stomach churning or your heart racing, your instinct may be to flee, thereby continuing the cycle of anxiety by disregarding your body's signals. However, the more we resist these sensations, the more pronounced they tend to become. This occurs because we inadvertently signal to our brain that these sensations are threatening and that they pose a risk to our well-being. Clearly, this approach is ineffective. Analyzing the anxiety cycle reveals that we encounter a stimulus, such as an anxious sensation, which we then perceive as negative or harmful, leading to increased anxiety. The more we attempt to avoid it, the stronger the message we send to our brain to reinforce that anxiety. Therefore, we will explore a different method. Let us take a moment to slow down and adopt an opposing approach. We will embrace our bodily sensations, allowing ourselves to sit with them, cultivate curiosity, and soften our responses. We will practice a sense of willingness, utilizing the acronym PEACE. Let us begin by becoming Present.

Investigate, Embrace, Cultivate Curiosity, and Broaden. If you identify a specific area of your body that is drawing your attention, you may gently place a hand on that area and pause for a minute or two. We will engage in this practice together shortly, but it is crucial to clarify our intention with this approach. We are not aiming to alter the sensation, alleviate tension, or eliminate any feelings. Instead, we are simply establishing gentle contact with that part of the body, offering it our support and undivided focus. We approach these areas of discomfort as we would a dear friend. We lean in, proceed slowly, listen attentively, and connect without any ulterior motives. As we direct our presence or attention to that area and remain with it, we allow it to exist, and we ease into it. Therefore, select an area of your body to focus on. I will choose my shoulders, as they often feel tight. Gently place your hand on that area. Occasionally, during a session, I 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 appreciate, 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 them and observing, "Hello, shoulders, you appear to be a bit tense. How are you feeling?" I will take a moment to 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—let's say you are feeling butterflies—you could acknowledge, "Hello, butterflies. I see you. I hear you."

I am attentive to your needs. I am capable of managing this emotion. I can create room for this feeling, and I can be at peace. For me, raising my hands to my shoulders causes a slight tightness, so I will gently squeeze them once more and then cultivate awareness around 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 tension 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 of your body a mental embrace. Attend 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 that jar was overflowing with emotions, but now it is expanding, allowing you room for that feeling. You can approach this with curiosity, broadening your awareness and also recognizing other areas of your being.