What do you do when your anxiety gets out of control? Many of us spiral, some of us shut down, others may even get sick. One common response we all have is nervous system dysregulation. Luckily, resolving this for good is easier than you think.
Often when anxiety hits, we lose ourselves to the feeling. It takes over, causing us to repeat conditioned responses without any thought.
Stop anxiety in its tracks by knowing the signs your body gives you. A little awareness goes a long way. These tips will help you hone in and regulate.
1. Ask, “What’s happening in the body right now?”
Many people have no idea what’s going on in their body or what they’re truly feeling. We’ve been taught not to feel anything (through numbing or dismissing), so being in our body doesn’t always feel safe.
Being aware of what’s happening in your body at any given moment is a key factor in nervous system regulation. When anxiety strikes, a survival pattern is activated. Maybe the body gets tense or the heart rate increases. Notice where you feel it and what the sensations are.
Perhaps an influx of thoughts triggers panic or intense fear, leaving you paralyzed. Remind yourself that thoughts are just thoughts, and focus on how your body physically responds to them.
What really happens in your body when you get anxious? Have you stopped to feel, name, and sit with the sensations?
2. Name the “Anxiety” Story for What It Is
Often, our anxious thoughts lead our emotions off the rails, causing us to lose control and fall victim to the spiral. We create the worst-case scenario in our mind, then pretend it’s real. The physical body reacts with what gets labeled as “anxiety.”
What you’re reacting to is a story. The brain and body don’t differentiate between what’s real and imagined. This creates a physiological response.
Stories typically center on a fear. If you fear being on stage, what’s really hiding beneath it? Get curious. What story are you telling yourself about why you’re afraid? What do you not want to feel?
Thoughts prompt emotional reactions, which then signal more thoughts. Notice when you’re in a story and remind yourself that’s just what it is – a story. And don’t forget that you can change the story at any time.
3. Feel It to Heal It
The one thing we don’t want to do will set us free.
Willingness to feel our feelings breaks identification with the story. The script was written in the past. The emotion is happening now, but it’s based on that old script. We can release attachment by becoming aware of what we’re feeling and thinking.
Lean into the feeling. Allow it to be there. It’ll resolve. Emotions take about ninety seconds to play out, but they need somewhere to go. Being present in the feeling allows the energy to move through.
When experiencing anxiety, be fully present in it. What emotions, physical sensations, and thoughts are present? Name how it feels to be anxious. Let your body register the feeling. Feeling your emotions and physical responses brings you into the present moment, where the old story doesn’t exist.
The more often you practice this, the easier it becomes to recognize anxiety before it takes over. Instead of immediately reacting, you create a small pause between the feeling and your response. That pause gives you space to choose what happens next.
Break Free from the Loop
You can’t resolve what you’re not aware of. Be open to recognizing some truths about yourself. Notice and question your patterns and the stories you keep feeding, especially when you lose yourself in an emotion.
Remember, you’re acting out a conditioned response to a script from the past. Take a few breaths so your body can recalibrate to the present. Ground yourself in your surroundings so you can be aware of your thoughts. Let yourself feel. This is how you detach.
You are not your emotions; you experience them. There’s a difference. Turn the tables on anxiety with perspective reframes and a willingness to be present in your body.
Katie Cavenagh is a licensed hypnotist, spiritual mentor, and consciousness coach who leads you back to your power. Through various techniques including NLP, sound healing, and energy reading, she teaches how to create massive, lasting changes in life. Get right to the root of any challenge and walk away with an actionable, clear path for resolution. Free yourself of stagnant energy, imprints, and conditioning that keep you stuck. Ready to create and live a life you love? Text/call 860.655.5527 or email: Katie@FeelYourLight.com to schedule an in-person or online session. More info at: sacred-cocoon.com.
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