A heartfelt look at anxiety

Anxiety is an all-too-common experience that many of us face at different points in our lives. It’s that knot in the stomach, the racing thoughts before bedtime, the sweaty palms right before an important meeting—or sometimes, a vague unease that we can’t fully explain. In Australia, anxiety impacts about 1 in 4 people, and its effects can feel overwhelming, isolating, and even frightening.

Yet despite how isolating anxiety can seem, it’s important to remember that it’s also part of our natural survival system, often triggered by our brain’s fight-or-flight response. When this response stays “on” for too long, it can leave us feeling stuck, edgy, and disconnected from ourselves.

Understanding Anxiety: The Fight-or-Flight Factor

Your autonomic nervous system (ANS) is like the command center for your body’s stress response. Whenever your brain perceives a threat—real or imagined—it flips on the fight-or-flight switch to help you survive. Over time, repeated or prolonged stress can keep this system in a near-constant state of high alert, leading to:

• Rapid heartbeat
• Sweating
• Dizziness
• Insomnia or restless sleep

When our bodies stay in this “ready to run” or “ready to fight” mode too long, it’s natural to feel anxious. The good news is that we can actively calm the ANS using somatic strategies. These practices encourage the body to return to a calmer, more regulated baseline, offering respite from racing thoughts and an overactive mind.

Below, I’d love to share four somatic (body-based) strategies that have helped me and many others manage and reduce symptoms of anxiety. These simple techniques support your nervous system by sending messages of safety and grounding your body back to the present moment.

4 Somatic Strategies to Reduce Anxiety

1. Say Hello to Your Anxiety

Instead of pushing anxiety away or trying to ignore it, try greeting it like a visitor knocking on your door. Acknowledge it by saying, “Hello, anxiety, I see you. I know you’re here.” If it feels right, gently place a hand on the part of your body where the anxiety feels strongest—maybe it’s your chest or your stomach. This compassionate self-talk can defuse the intensity of the sensation, reminding you that you’re in control and aware of what’s happening inside.

2. Somatic Sway

Find a stable standing or seated position and begin to sway slowly from side to side. Breathe deeply through your nose as you move. This rhythmic motion has a soothing effect on the nervous system, almost like a lullaby for the body. Feel free to play calming music that matches the pace of your sway, allowing yourself to fully sink into the moment and the gentle movement.

3. Wall Push

This simple exercise can be surprisingly effective for releasing built-up tension—especially if your anxiety comes with a hint of frustration or anger. Stand facing a wall, place your hands against it, and push as hard as you can for a few seconds. Then relax and soften your muscles. Repeat a few times. By engaging your muscles in a controlled push, you help the body discharge pent-up energy safely.

4. Somatic Shake
   
   

This technique taps into a natural discharge process many animals use after stress: shaking. Stand (or sit) comfortably, and start shaking your limbs—arms, legs, or both. Visualize the anxious or activated energy flowing out of your hands and feet with every shake. If you feel self-conscious or uneasy, play a song that matches the energy of what you’re feeling—this can turn the exercise into a liberating mini-dance session!

Why These Somatic Techniques Work

Each of these exercises focuses on physically shifting your body’s state, reminding your nervous system that you’re safe in the present moment. When your body receives consistent signals of safety, your brain begins to stand down from its high-alert mode. Over time, practicing somatic techniques regularly can retrain your stress response to be more adaptable and less reactive, easing the grip of anxiety.

Final Thoughts & Encouragement

Anxiety can be a challenging emotion, but remember—it’s a normal response that doesn’t have to rule your life. When we address anxiety through our bodies, we access a direct route to calming our overactive minds. The more we practice somatic strategies like greeting our anxiety, swaying, pushing, and shaking, the more we support our nervous system’s return to balance.

If you find these tips helpful, share them with someone you love, or keep them in a visible place for easy reference. While somatic exercises can be highly effective, they’re not a substitute for professional help if you need it. Always reach out to a mental health professional if your anxiety feels too overwhelming to manage alone.

I promise, you are not alone, and relief is possible. Let’s continue learning from each other and offering support where we can. By caring for our bodies, we can calm our minds and find a more peaceful way forward.

With warmth and hope,