One of the most common themes in this Q&A series has been how to soothe the mind and body and create a feeling of calm. We turn our attention today to self-care for anxiety. Anxiety is so prevalent that we can all relate to a sense of a jittery, reactive mind or the physical tension that creeps into our neck, shoulders and jaw by the end of the day. The modern world is jam packed full of stimulation and busyness that even our downtime often tends to involve more screen time and striving. We have lost the art of relaxation and worse, relaxation is often seen as lazy and luxurious. I want to challenge that notion and empower you with the tools to soften and soothe both your mind and body at any time throughout your day. Learn to do this and you will sleep better at night, wake feeling more refreshed and have greater willpower reserves to make life-giving choices more often.
To address an anxious mind and body, our self-care needs to focus on calming activities that promote the functioning of our parasympathetic nervous system – the rest and digest part of the nervous system. These are my go to tips for soothing anxiety:
- Time spent in Nature where you are noticing the beauty around you with all your senses. Just a few minutes will do.
- Taking a mindful walk, immersed in the sensation of moving and feeling a tall spine and open chest. A simple 5 minute walk around the block can be enough to boost your mood.
- Gentle and supported movement like swimming or restorative yoga poses like the sequence in this video
- Being with the breath and feeling the sensations of it – inhalation, pause, exhalation, pause. Aim to make your exhalation longer than your inhalation. Try the guided breathing exercise in this short video
- Lie down with your legs up the wall or over the sofa for 5 minutes and use the mantra: ‘I give myself permission to rest’
- Earth your brow: either in childs pose on the floor (you’ll see this in the yoga sequence above) or if seated at a table, rest your head on your hands. If standing, make two gentle fists and press the base of your thumbs into your forehead. Feel how this allows your mind and body to relax.
- Use the mantra: ‘I soften into this moment’ whenever you feel tight or reactive and allow your breath, mind and body to release.
Dot these micromoments of calm throughout your day and let me know how you go! Do you have a question you’d like to ask? Let me know by emailing me at firstname.lastname@example.org.
Wishing you peace and ease.