Do you find yourself feeling anxious and on edge lately? Well, you're not alone. Anxiety is a common experience for many of us. Anxiety symptoms can manifest physically, for example in the form of tension, headaches, or digestive issues, as well as mentally, in the form of racing thoughts, obsessive worries, or panic attacks.
However, the good news is that there are some effective techniques that can help calm your anxious mind.
What is Somatic Therapy?
Somatic therapy is a form of psychotherapy that emphasizes the connection between the mind and body. It is based on the idea that the body holds onto and can help release emotional pain, trauma, and stress. Somatic therapy aims to help you process and release these negative experiences by accessing and releasing physical sensations and emotions.
Here, we'll explore three somatic therapy techniques to soothe your anxiety.
1. Grounding
Grounding, sometimes called earthing, is a technique that helps you connect with your body and surroundings. This technique came about because humans evolved in direct contact with the planet's electric charge, but we've since lost that strong connection with nature over the years. Studies have found that walking outside barefoot, on the grass in your yard for instance, helps improve sleep, reduce pain, decrease muscle tension and lower stress and anxiety.
2. Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and releasing different muscle groups to reduce tension and promote relaxation. To practice this technique, start by finding a comfortable position and taking a few deep breaths. Then, begin tensing your muscles starting from your toes and moving up to your head. Hold the tension for a few seconds and then release. This technique can help you release physical tension and calm your mind.
3. Body Scan
The body scan is a technique that involves bringing your awareness to different parts of your body. It can help you tune in to physical sensations, identify areas of tension or discomfort, and release stress and anxiety. By bringing your awareness to each body part, you can develop a deeper connection with your physical self and promote relaxation. To practice this technique, lie down in a comfortable position and close your eyes. Then, focus on your breathing and bring your awareness to your toes. Move your attention up through your legs, torso, arms, neck, and head, pausing for a few moments at each body part. This technique can help you release physical tension and promote relaxation.
Somatic therapy techniques can be powerful tools for managing anxiety and promoting relaxation. By using grounding, progressive muscle relaxation, and body scan techniques, you can develop a deeper connection with your body and learn to release tension and stress. Remember, healing takes time, and there is no one-size-fits-all approach to managing mental health.