Body Tools for Anxiety

by Alison Chan, Craniosacral Therapist

"Anxiety is nothing more than sensation in the body that we cannot manage, contain, and resolve, and release."  (Irene Lyon, Somatic Experiencing practitioner)

We tend to think of anxiety as a mental issue -- having repetitive negative thoughts, constant worrying, etc. -- but anxiety can also show up as physical symptoms such as:

• headaches and migraines
• digestive problems or changed appetite
• feeling shaky, dizzy, nauseous
• not being able to focus, feeling scatterbrained
• muscle tension, body pain
• feeling jumpy and quick to startle
• insomnia, going to bed far later than usual

Alison Chan

Registered Biodynamic craniosacral 
​Therapist (RCST®)

Today's post is the first of a series on understanding anxiety and addressing it through your body. Each time, I'll include one or two simple things you can do to help yourself feel calmer and more grounded.

Part 1: Your Body, the Survivor

So maybe you're working from home now but it's hard to sit still because you feel antsy. You might be having trouble focusing on tasks -- even sometimes literally, if your vision feels blurry. Or you know you have several things you could be doing right now but you feel kind of stuck and can't settle on one to tackle. 

These are all signs that your body's in a survival state. At times like that, our nervous systems can feel really disregulated. And no wonder! We are currently in a situation where life and death is on the line; many of us don't know how we're going to cover the cost of living; our lives have been turned upside down. It's a hugely uncertain time. 

At the same time, all these symptoms are actually part of an amazing survival strategy that your body has kicked into gear to protect you, through fight, flight or freeze (or a combination). The problem is that this nervous system response is only meant to last as long as a brief threat -- say, an attack by a cougar -- and then get dissipated in various ways. 

But when the stress is ongoing, we have no way of discharging these energies and returning to a more regulated state. That's where working with our bodies can help. 

Over the next few weeks, I'll be introducing a series of actions you can take to downshift your feelings of anxiety. You'll help your nervous system to take a break and hopefully experience some moments of calm!

Exercise: Feet, Seat, Breath Body Scan

You'll feel a difference immediately, and the more you do it, the more it helps to keep you grounded and keep your nervous system regulated. 

For the first few times, try it sitting or lying down. Then you can adapt it for standing (say, for instance, standing in line).

Throughout your day, take a few moments to do this exercise. You can also do it anytime you start to feel antsy, scattered, or anxious.

1. Wherever you are, feel your feet in contact with the ground. Maybe wiggle your toes, move your arches. Notice sensations -- texture, temperature, pressure -- both on your skin and within your body.
2. Feel your seat -- if you're sitting or lying down, really feel the surface your bottom and thighs are in contact with; allow all your weight to be supported. If you're standing, notice the feeling of fabric touching the skin of your legs and bottom. You might shift your legs slightly if that makes it easier to feel. 
3. Notice your breath without changing it. Feel the air moving in and out, your ribs expanding and contracting, raising and lowering. Relax your belly so it's soft. Feel how it moves with your breath.
4. To finish, notice if you feel a change in your body from when you started the exercise. For instance you may feel slower in your body, less tension in your face and jaw, easier breath.​

That’s it!  Stay tuned for the next post on using movement to help with anxiety.

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