Anxiety is a mind-body experience. All mental states and emotions are mind-body experiences, for that matter. Why? Because when we feel an emotion, we experience that emotion in our mind (our thoughts and feelings) and also in our body (physical symptoms, nervous system, behaviors). I think it’s super important to appreciate and understand that feeling an emotion is not just about changing our thoughts to generate a different (and better) emotion. We. Have. To. Engage. Our. Bodies!
Our nervous system is a big player in dictating our mind-body states, because it is a full-body network responsible for “all body functions, including thoughts, emotions, movements, senses, and basic bodily processes like breathing and heartbeat” (thank you, Generative AI from google.com). I think it’s safe to say that our nervous system is a powerhouse, and regulating it to manage mind-body states, lower symptoms that we “don’t want”, and create more stability in our minds and bodies is essential.
Here are a few ways you can regulate your nervous system to reduce unwanted symptoms of anxiety, depression, trauma triggers etc.:
DEEP BREATHING. I know you have heard this a thousand times but I cannot stress enough the importance of deep breathing. It helps to regulate your nervous system and move you from a “fight or flight” state, to a “rest and digest” state. Even two or three good, mindful breaths in a single moment can make a difference.
PHYSICAL MOVEMENT. The importance of moving your body cannot be overstated. WALKING is truly your best friend. Even a 5-minute walk can help your nervous system regulate and make you feel better in your mind and body.
GOOD SLEEP. This, too, cannot be overemphasized. It’s not easy all the time to get the rest we desire. I understand completely. But putting in extra effort to maximize your potential for a good night’s rest is important. Some of those efforts could be: minimizing stimulation an hour before bed, drinking some water, having quiet-time, dropping the thermostat down a couple of degrees (we sleep better in cooler air), deep breathing, and trying to get in bed around the same time each night (our bodies perform great with schedules).
The “mental space” and “physical space” like to carpool. Participate in both mind and body techniques for the best outcomes.
