Somatic Resources for Anxiety
Anxiety is a part of the human experience and as unpleasant as feeling anxious can be, it is ultimately there to keep us safe and help us survive.
If I am alone and walking down a dark street at night, it is actually very adaptive to be experiencing a certain level of anxiety. I will likely be hyper-vigilant and scan my surroundings for any sign of danger, my heart may be beating at a more rapid rate, and my mind is likely racing with thoughts and fears of worst-case scenarios. Obviously this isn’t a pleasurable experience, but my anxiety is serving a purpose here to increase my chances of making it safely home.
For the scenario detailed above, anxiety serves a purpose and feels appropriate given the context of the present moment situation. The issue is when anxiety and survival mode gets “stuck on” in situations where your survival isn’t actually at risk.
“Resources are anything that enhances the quality of our lives and relieves us from difficult circumstances”, Pat Ogden. There are many different kinds of resources a person can reach for when they are feeling dysregulated or anxious, below are some somatic resources to soothe anxiety.
Walking is an excellent somatic resource that is accessible to many folks. Whether you are taking a long hike in nature, a walk around your neighborhood, or a short lap around your home or workplace, walking can be an excellent way to regulate our nervous systems and feel more grounded in our bodies.
Breathing is obviously something all of us do unconsciously to stay alive. But breathwork is a really powerful way to intentionally resource and regulate our nervous systems. If you are feeling anxious, try breathing out for twice as long as you inhale (if you breathe in for 2 seconds, breathe out for 4, etc.). This is called 2:1 breathing which is a quick way to bring your body into a felt sense of safety and calmness. I highly recommend apps such as Breathwrk and Othership for guided breathwork.
Orienting to the present moment can be a useful tool when we are feeling anxious and our thoughts are racing. This can be done by taking in more of your surroundings with mindfulness. Pause whatever you are doing and gently turn your head and slowly shift your eyes up, down, left, and right. Take in the environment that you are presently in - what do you see? Is there anything that draws your attention - maybe an object that feels comforting, a sound that is soothing? By turning your head and neck as well as shifting your eyes, your brain and nervous system are able to take in more information which usually will result in a more relaxed and grounded state. This is, of course, only helpful if the physical environment you are currently in is safe and free of immediate threats.
Touch can be soothing or activating depending on the person and the moment. Check in with yourself to know if touch would be resourcing or triggering. If touch feels like it could helpful in regulating your nervous system, try putting a hand on your heart and/or a hand on your stomach. Take a moment to breathe into your hand(s) - noticing if your chest can feel your hand and your hand can feel your chest. Another option is a self-hug - having weight in your lap such as a pillow, a blanket, a backpack, or whatever you have on hand can be extra grounding when we are feeling anxious. With a weight on your lap wrap your arms around yourself and take in a few deep breaths.
Are there tools you use to soothe your anxiety? Do you have any questions about resources or more specifically somatic resources? Feel free to comment below or email me at ellenottmantherapy@gmail.com
Five things:
Reading “No Bad Parts” by Richard C. Schwartz, PhD which is an easily digestible teaching on parts work. I would recommend this to therapists and anyone interested in personal work!
Listening to The Healing Trauma Podcast, more specifically this episode that breaks down Polyvagal Theory.
I have been setting up my new home office, I think my pup is enjoying it as well. I feel so much better when I have a space that feels comfortable and clean.
I started drinking coffee again after a long hiatus. Yesterday I was hit with big anxiety seemingly out of nowhere. I was scrambling to reach for my resources, the things I do to self-soothe and take care of myself. Nothing was quite working as it usually does, and I realized that maybe caffeine and I just aren’t able to be friends. I love the taste, ritual, and spike in energy I get from a morning cup, but my mental health feels more important right now. Long story short, I am quitting coffee…again.
Started a new blog for therapists, coaches, and healers on my website - check it out if you are interested in learning more!
