Mind vs. Body: how anxiety speaks through both
Anxiety is our body’s natural response to anything that is perceived as dangerous or as a threat. Anxiety is our system’s way of showing us it needs attention and safety. While anxiety is a natural and primitive response we all have, it can often feel uncomfortable, overwhelming, (at times) annoying and even debilitating.
When reflecting on our experiences of anxiety, there are two primary ways in which anxiety presents itself : in our minds and in our bodies. Some of us experience one at a time, both simultaneously or it may oscillate between the two. In this post, I will review the different qualities and experiences of each and also give you one tool to try out for each of these.
Let’s get into it…
Mind
When noticing anxiety in the mind, it often presents itself in the form of thoughts. These thoughts can be:
consistent: the same thought(s) over and over
racing: fast and hard to identify
negative: often using phrases like “I can’t” “I won’t”, etc.
This presentation of anxiety can often feel challenging because it leads us feeling like we have no control over what goes on in our minds, distracting us from daily tasks and activities.
The following image allows for you to begin to reflect on and notice what the nature of some of the thoughts and the experience in your mind may be.
What can you do to help?
The best tool to implement when noticing your anxiety in the form of thoughts is to: WRITE. IT. DOWN.
Grab a pencil and a paper (or journal) and start to create a list of these thoughts as they arise - they don’t have to make sense or be logical sentences, they can even be just a series of words but writing them down can be a way to help you get them out of your head. If it is feeling challenging to write down the words, you can even make a symbol or symbols to help describe your inner experience.
Body
At it’s basic level, anxiety can show up in the body in the form of sensations such as:
rapid heartbeat
sweaty palms
an overall shaky feeling
stomach unease
However, when experienced for extended and consistent periods of time, it can develop into more serious health issues related to the digestive system, blood pressure, insomnia, muscle and body aches or pain.
Use the following list of somatic descriptors to help you identify what are some of the experiences you may be noticing in your body.
How can you support your body when feeling anxious?
SHAKE IT OUT. As you start to notice and identify these physical symptoms of your anxiety, take a moment to shake your body out. Maybe you start by shaking your hands and feet, then allowing for the movements to get bigger and travel up your body. If you find it helpful, you can even play a song to help you further get into the experience of shaking your body and allowing for the anxiety to melt away.
