She Strengthens

Break Free from Anxiety: 8 Surprising Physical Techniques to Calm Your Mind

When anxiety strikes, it can feel like your mind is racing out of control. While meditation and breathing exercises can be helpful, they may not be enough to calm your nerves in the heat of the moment. That’s where physical techniques come in – simple, yet powerful ways to ground yourself and regain control.

Shake Off Anxiety

When we’re anxious, our bodies go into fight-or-flight mode, releasing chemicals like adrenaline and cortisol. But what if you could literally shake off those feelings? According to Dance and Movement Therapist Melissa Meade, moving your hands, arms, legs – anywhere you feel tension – can release pent-up energy and calm your mind.

Fidget Your Way to Calm

Remember playing with toys as a kid? It turns out, fidget toys can be just as beneficial for adults. Psychiatrist Sean Paul, MD, recommends using toys that require focus but aren’t frustrating, like an infinity cube or desktop sand zen garden. These tactile and visual distractions can soothe your mind and body.

Sour Sensations

Biting into a lemon or sucking on sour candies can be a shocking yet effective way to redirect your thoughts. The intense flavors and textures can snap you out of an anxious state and bring you back to the present moment.

Dive into Calm

Submerging your face in cold water or simply dipping your forehead can trigger the mammalian dive response, slowing down your heart rate and inducing relaxation. Just be sure to consult your doctor if you have a low heart rate or heart conditions.

Spell Out Relief

Anxiety sufferer Millie K. uses a unique technique to calm her nerves: spelling words out loud while touching her fingers together. This focuses her attention and distracts her from spiraling thoughts.

Ground Yourself, Literally

Lying down on a cold floor, like a tiled bathroom floor, can provide a sense of comfort and stability. Danielle C. finds that the slight shock of the cold tiles helps her relax and feel more grounded.

Get Moving

Exercising in the moment may seem counterintuitive, but high-intensity activities like jumping jacks or burpees can help you regain control of your physical symptoms. Psychiatry resident Patricia Celan, MD, notes that this can be especially helpful for people with PTSD.

Bilateral Stimulation

Tapping your hands on opposite shoulders or alternating arms and legs can induce a relaxation response. Sophia V., who has OCD and anxiety, finds this technique helpful in calming her mind and body.

Find Your Personal Method

Everyone’s anxiety is different, and what works for one person may not work for another. Experiment with these techniques to find what brings you relief and calm. You deserve to break free from anxiety and live a life of peace and tranquility.