5 Body-Based Activities to Help You Manage Anxiety & Overwhelm
Life can throw us curveballs that leave us feeling anxious and overwhelmed. While these emotions are a natural part of being human, it's important to have healthy ways to manage them. Somatic activities, which involve the body and mind working together, can be incredibly effective in regulating your emotions and bringing a sense of calm. Below are five somatic activities that you can use when you're experiencing intense emotions. These techniques can help you regain control and find a sense of peace within yourself.
Wall Pushing:
When you're feeling overwhelmed or anxious, wall pushing can be an excellent way to release built-up tension and frustration. Find a sturdy wall and stand facing it. Place your palms flat against the wall at shoulder height, about shoulder-width apart. Take a deep breath in, and as you exhale, gently push your body weight into the wall. You can increase or decrease the pressure as needed, allowing your body to release tension and stress. Continue to breathe deeply and push for several minutes until you start to feel a sense of relief.
Box Breathing:
Box breathing is a simple yet powerful technique to calm your mind and body. It's particularly useful when you're feeling anxious. Find a quiet space to sit or lie down. Close your eyes and take a slow, deep breath in through your nose for a count of four. Hold your breath for a count of four, then exhale slowly through your mouth for another count of four. Finally, pause and hold your breath for a count of four before starting the cycle again. Repeat this process for several minutes, focusing on your breath and the counting. Box breathing can help reduce anxiety and bring a sense of balance to your emotions.
Self-Hug:
A self-hug is a comforting somatic activity that can help you feel safe and grounded when you're overwhelmed or anxious. Stand or sit in a comfortable position, and cross your arms over your chest, giving yourself a gentle hug. Close your eyes and take several deep breaths. As you inhale, imagine breathing in calm and relaxation, and as you exhale, release tension and stress. This self-soothing gesture can provide a sense of security and reassurance during challenging times.
Shake It Out:
When anger or frustration builds up inside you, sometimes the best way to release it is through physical movement. "Shake it out" is a somatic activity that involves intentionally shaking your body to release pent-up energy and tension. Find a quiet space where you won't be disturbed and start shaking your body vigorously. Allow your arms, legs, and torso to move freely. Shake for a few minutes, focusing on the sensation of releasing negative emotions. Afterward, take a few deep breaths and notice how you feel lighter and more relaxed.
Make Some Noise (Vocal Release):
Vocalizing your emotions can be a powerful way to release anger and frustration. Find a private space where you won't disturb others and let out a vocal release. This could involve screaming into a pillow, holding a deep humming or omm, singing karaoke, shouting in an empty room, or simply letting out a long, deep sigh. The act of vocalizing your emotions can help you process and release pent-up feelings, allowing you to regain your composure and find inner peace.
When you're feeling anxious or overwhelmed, it's important to have effective tools to manage these emotions. Somatic activities, such as wall pushing, box breathing, self-hugging, shaking it out, and vocalizing your feelings, can provide a valuable outlet for releasing tension and finding calm. Experiment with these techniques to discover which ones work best for you, and incorporate them into your daily routine to promote emotional well-being and resilience in the face of life's challenges. Remember that seeking professional help from a therapist or counselor is also a crucial step in managing intense emotions when needed.