Fear
Managing anxiety is one of the most widely reported challenges among folks seeking mental health support, today. Fear is an intrinsic human emotion, fundamental to our survival. It alerts us to danger and prepares us to respond. A healthy amount of fear is necessary to keep us safe! However, when fear becomes chronic or disproportionate, it can disrupt our well-being. As an art therapist, somatic practitioner, and Licensed Clinical Professional Counselor, I've observed how understanding fear's impact on the body and mind can empower individuals to navigate their experiences with courage and resilience.
The word anxiety is used to describe the mind's perception of fear. Defined as a persistent state of worry or apprehension, anxiety is our mind's way of scanning for threats and perceiving danger, even in safe environments. This heightened state of alertness can lead to feeling unsafe and on edge, impacting daily life and overall health.
The Somatic Experience of an Unregulated Nervous System
When the nervous system is unregulated due to chronic fear or anxiety, the body remains in a heightened state of arousal. This prolonged activation can manifest in various physical symptoms:
Muscle Tension: Persistent tightness, leading to discomfort or pain.
Rapid Heartbeat: A sensation of the heart racing without physical exertion.
Shallow Breathing: Difficulty taking deep, calming breaths.
Digestive Issues: Disruptions like nausea or irritable bowel syndrome.
Difficulty Relaxing: Fidgeting, always on the move, having a hard time sitting still.
These symptoms are the body's way of preparing to confront or escape perceived threats. However, when there's no actual danger, this state can be exhausting and detrimental to health. Prolonged anxious states can also lead to long-term health issues over time.
Breaking Free from the Fear Feedback Loop
Remaining in a state of chronic fear can lead to stagnation and overwhelm, making it challenging to engage fully in life. Addressing this requires intentional practices that help regulate the nervous system and re-establish a sense of safety. Simple grounding exercises can calm the nervous system effectively by bringing attention back to the present moment, signaling to the body that it's safe.
A word on the term “grounding”- what does it mean??? Simply put, to ground is to re-center and reconnect. This could look like taking off your shoes and feeling your feet on the earth or drinking a cool glass of water and feeling the sensation of the water element quenching your thirst. Grounding can be broad or literal, but it refers to acts that connect one with the present and with their surroundings.
Here are a few ways to ground when anxiety symptoms are present:
(5-4-3-2-1) Engaging the 5 Senses: Take in your surroundings and name out loud or silently (5) things you can see, (4) things you can touch, (3) things you can hear, (2) things you can smell, and (1) thing you can taste. Having on hand a small bottle of essential oil, or hard candy/ a mint when you know you will be going somewhere that induces anxiety can be a helpful way to think ahead. As you engage with this exercise, really try to connect to the sensation of touch, of the quality of the sounds you are hearing, etc. as opposed to staying on the surface level of the experience. Consider this exercise to be a “mini mindful meditation”.
Why this works: This method shifts focus from internal worries to external surroundings, promoting a sense of calm. Mindful awareness of the present can disrupt rumination or negative thought cycles that can produce anxiety. This technique interrupts this cycle by redirecting attention to the immediate environment, grounding individuals in the "now." Engaging the senses activates the parasympathetic nervous system, which counteracts the body's stress response, reducing symptoms like rapid heartbeat or shallow breathing.
(Beach Ball Breath) Deep Breathing: You may try this with eyes closed or open. Imagine a beach ball in your lower belly and as you inhale imagine you are sending your breath down your airway towards your belly button to inflate the ball, and as you exhale, pull your belly button towards your spine to “deflate” the ball. Slowly inhale through your nose for a count of five. Exhale slowly through your mouth for a count of 7. The longer exhale ensures you are ridding your body of carbon dioxide and replenishing with fresh oxygen with each inhale. Repeat as many times as necessary until you feel more calm and relaxed.
Why this works: One of the fastest and most effective ways to send a message of safety to the brain is through diaphragmatic breath or deep breathing, which very effectively promotes relaxation and reduces anxiety by engaging the body's parasympathetic nervous system. Deep breathing stimulates the vagus nerve, a key component of the parasympathetic nervous system, which governs the body's "rest and digest" functions. When activated, this system counteracts the "fight or flight" response, leading to a decrease in heart rate, blood pressure, and muscle tension. Extending the exhalation phase helps expel more carbon dioxide, preventing its buildup, which can contribute to feelings of anxiety (when we are anxious we often engage in shallow breathing or breath holding for extended periods of time). This controlled breathing pattern enhances oxygenation, supporting overall cellular function and promoting a sense of calm.
Grounding Through Movement: Engaging in gentle movements like stretching or walking can help discharge residual stress energy and re-establish a sense of presence. Somatic exercises are gentle, mindful movements designed to enhance body awareness and release tension stored from stress or trauma. Try this effective somatic exercise focuses on grounding and releasing nervous energy:
Starting Position:
Plant your fee firmly on the ground- feel your body supported and the energy between the earth and your core.
Stand with your feet hip-width apart, slight bend in your knees, ensuring a stable and comfortable stance.
Allow your arms to hang loosely by your sides.
Gentle Swaying:
Begin to sway gently from side to side, shifting your weight between your feet.
Keep the movement slow and deliberate, paying close attention to the sensations in your feet and legs.
Incorporate Arm Movement:
As you sway, let your arms swing naturally, following the rhythm of your body's movement.
This motion helps to release built-up tension in the shoulders and upper body.
Focused Breathing:
Inhale deeply through your nose as you sway to one side.
Exhale slowly through your mouth as you sway to the other side.
Maintain this synchronized breathing pattern to enhance relaxation.
Duration:
Continue this practice for 2-3 minutes, or until you feel a noticeable sense of grounding and calm.
Why this works: This exercise allows for reconnection with your body, grounding your presence, and dissipating accumulated stress through enhanced proprioceptive awareness. Engaging in mindful movement increases proprioception, which is the body's ability to sense its position in space. This heightened awareness fosters a sense of embodiment and presence, which can be grounding for individuals experiencing stress or anxiety. Anxiety, stress and fear states can lead to chronic muscular tension. Somatic exercises encourage the gentle release of this tension through deliberate movement, facilitating physical relaxation and emotional relief (think of the reason it soothes a baby to be rocked). By consciously engaging in new movement patterns, somatic exercises can help interrupt habitual stress responses, allowing the nervous system to reset and adopt healthier patterns of activation and relaxation.
“Don’t give into your fears, if you do, you won’t be able to talk to your heart.”
~Paulo Coelho
Lastly, I wanted to highlight the importance of Faith Over Fear, a motto that anchors me in times of great uncertainty. Connecting to and cultivating faith in one’s self (your spirit, resilience, and tenacity!!), faith in your community, faith in a higher power, or your ancestors, faith in the balance of shadow and light, faith that the sun will rise once again tomorrow… these are all potential sources of strength and courage.
Moving Forward with courage involves understanding and addressing fear in all its’ forms. Recognizing fear’s manifestations, both mentally and physically, starts with awareness and compassion. By incorporating simple grounding techniques, individuals can navigate fear more effectively, move it through their bodies, and find a more balanced approach to life’s challenges. Remember, while fear is a natural part of the human experience, it doesn't have to dictate your life. With intentional practices and support, you can move through fear toward growth and empowerment.
If you are in need of more guided support around symptoms of anxiety- consider working with one of our team members at Roots and Rays Creative Counseling. Together, we will navigate the fear and find the courage.