Exercises To Calm Your Anxious Thoughts
some simple steps to take when in need
When anxiety arises it can stem from any number of things - from big to small. It can include nervous system disegulation, to something as simple as not eating for your body type; an upcoming deadline or on the more chronic sense: something we experience overtime day in and day out perhaps from a stressful circumstance or from something more subtle that we have not yet identified. This may sound like a lot but in time, and as you lean in to yourself you will start to gain clarity on what is occuring and which tools you need.
Consider it like an ailment or communication from your being: that simply needs to be listened to to find remedy.
Often when we experience anxiety or an uncomfortable emotion our most natural instinct is to run. Not necessarily physically run (though it can include that). but to dissasociate (to numb out), to distract, to overstimulate ourselves. We each have any number of ways of doing this from subtances, to food to zoning out watching tv; some of which is useful at the first onset of anxiety or an uncomfortable emotion. So what can we do instead? Go right in there; which at first will feel counter intuitive, but we promise it will be the most alleviating, magical feeling - and what makes it even better? There is gold awaiting you on the otherside; beyond each uncomfortable trigger or feeling is a treasure awaiting you that will unlock new ways of being, thinking, feeling & enjoyment. And who knows if you keep going - maybe a whole new life.
Some steps to try:
Slow breathing
Sounds simple but this is an adaptogen we have at hand at any moment we might need. Focus on deep exhales when feeling nervous, anxious or overwhelmed. Breathing in and out through the nose if you can. Long extended exhales into the belly, gently expanding with ease inch by inch.
Calming herbs
Think chamomile, reishi, ashwaghanda, tulsi… we shared more in depth details in our mental health series both on nervous system regulation and supportive complimentary herbs. Drinking these throughout your day can have a profound impact - two of our favourites are the reishi blend from Wunder Workshop and the Ashwaghanda from One Nutrition. Check in with any medications you are on to ensure they are not contraindicated.
Abhyanga / Taking a bath
Finding ways to relax and allow the body to soften after big emotions arise is key.
Taking a bath with essential oils and salts can restore and nourish the tissues.
Abhyanga: Ayurvedic Self oil massage
Did you know? स्नेह (sneha)
The word for oil in Sanskrit means ‘love’ or ‘affection.’
Working with oils afterwards can be really calming to the whole body and nervous system. You can even try Abhyanga an Ayurvedic full body oil massage where you start from the crown of the head and work your way down to your feet, gently massagin with presence, care and love.
Get to the root cause
What is underneath the feeling? When you have time and are feeling more calm and connected try to access the sensation - this is where we start to learn the language of the body’s symptoms and feelings. What is the root cause of this feeling, what is stored in the body that has been activated by an event, thought or experience?
Journal, connect and listen to your heart: breathe and open up to accessing the body’s wisdom in a new way.
As you write out your feelings ask:
What is this making me feel?
Where does it come from?
What does it remind me of? You may have many memories, threads or even patterns come to form as you do this.
Take some time observing and seeing things from a broader view; start to see your place within the frame - when this type of trigger arises do you fawn, freeze, shut down or become fearful?
How can you remedy that with presence in the future?
The next step can be to simply feel and lie down allowing yourself to rest and integrate. If you would like to take it a step further: See our free somatic practice linked below
somatic
/səˈmatɪk/
adjective
relating to the body, especially as distinct from the mind.*
Take your time, and try different options & tools; at differing times we will need different things and sometimes, we will find the practice or method that really gels with us. Remember the way out is through and that when you meet yourself in that discomfort you can transform it so that it no longer has a hold over you, and so that you come to meet yourself and expand into a more authentic version of you.
We all crave certainty, but at some moments of our lives thats not possible: and sometimes, it can be the doorway to magic. Trust and believe a new beginning is coming; the more you do the more you create an opening of such by your thoughts into your actions & by oppening to possibility & opportunity. 🏹
We have a free somatic practice available on our patreon which you can sign up & try out here. These are some simple but powerful tips if you feel something more is arising that requires some extra support please do ensure to receive the support you need.
Definitions from Oxford Languages
