Anxiety (Keep It Moving Along)
Anxiety is energy wanting to move. Whether you notice it in your chest, your thoughts, your wiggly feet, it’s moving with it that can reduce its hold over you.
One of the clients who comes to see me regularly said last week, “I’ve had it with anxiety!” Her system’s been increasing in its regulation lately, so now she can notice more subtle signs and patterns. For example, when the old anxiety pops up it’s often at a similar time of day or similar situation. I sat quietly as she implored, “What do I do about it?”
In my experience, it’s not effective for me to offer lists of life hacks. Just like starting a new workout at home without a coach, where’s the motivation? (I never follow through on those things, why should I ask that of anybody?) Because I primarily work with people challenged by disconnect from lots of trauma over years, my mantra is, Less is More.
My therapy work tends toward non-doing, non-fixing, and mostly just-enough human-being-with-you. Trying to fix — or to be fixed — is contrary to my faith in the amazing power of the healing response. When I offer structural/fascial work, movement education, and touchwork, it’s with faith that minimal input from me will prompt your system to change itself. Co-regulating through attuned, compassionate listening, toward more self-regulation.
Still, here we are.
A list of sorts, by request.
To get anxiety moving through you, move. You may find these increase your capacity, so that whatever is creating that anxious feeling, you can tolerate a bit more. Go ahead, mix and match! Share with a friend! Over and out!
Exhale Fully
Increase duration of your exhale: make it long & slow. A popular formula is 4 beats in - 7 or 8 beats out. Extra credit: Breathe out through pursed lips.
Down to the Ground
Do you have feet? Bring them to the ground. Lift and lower, left/right left/right, heels only at first, then full foot. Extra credit: stomp. Slow at first then fast then slow again.
Move to the Beat
Find a song you like that has a solid beat. Bring in left/right arms, swinging down emphatically front to back. Extra credit: Water bottle in each hand.
Sound It Out
Meow, ruff, arooo, bororrr — imagine hearing your favorite animal. Contort your face and breathe out to sound with it. Extra credit: sing!
Take It Outside
Move attention around through your space, following what attracts you, resting there and coming back to you. Pace yourself, find your rhythm of out-and-back attention. Extra credit: moving your whole self around too. Hokey pokey!