Eight Body & Mind Tools to Bring Calm in the Face of Fear
Many of us have lived inside our heads for so long that we’ve all but lost the connection to our physical bodies. We can feel the physical pain of illness, but in general, we don’t actually feel the various parts of our body. Why have we become so disconnected? Why are most of us deaf to the whispers of the physical body and only able to hear the screams?
For one, society praises left-brain focus. Work hard, be productive, make lots of money, mind your manners, make goals, strive, push, be perfect. Using logic and analysis to get things done is rewarded in our society. Intuition, thoughtfulness, and subjectivity are the language of the essential self, or the wise inner guide. She/he is most easily accessed through physical sensations. Where do you think the phrase, “gut instinct” comes from?
Trauma survival is the second way in which many of us have lost touch with our bodies. Numbing and resistance often play a big role in how we detach from our physical bodies after having experienced trauma. Without getting into a lengthy post, if the term “trauma” seems like a big word to you, it may help to think of it as any disturbing experience, from getting lost in the grocery store as a young child to being immersed in the current pandemic.
We tend to lean on our left-brains to distract ourselves from our emotional experience. We plan, we analyze, we worry, we organize, we research, we frantically clean the house… Logic, or mental processing, is only ONE of our strengths as humans and it is the one we tend to rely on most heavily. Inner wisdom, and the path to healing, comes through the body, not the mind. As we balance the mind with the body, we can begin to uncover the real source of our suffering and heal those wounds.
four body tools
no. 1 exercise
There is no shortage of studies proving that physical exercise relieves stress. When we experience challenging events our nervous systems go into fight-or-flight—tensing up our muscles, releasing a concoction of hormones like adrenaline, and slowing the mechanics of our non-vital organs in that moment (think digestive organs, immune system, various brain functions). Different forms of exercise have different benefits, but engaging in activities that both contract and release your muscles is important to bring balance back to your nervous system. Personally, I enjoy long walks, bike rides, and gentle flow yoga. Check YouTube for a plethora of free instructional yoga videos.
no. 2 breathe
The breath can be especially powerful when you feel out of control. Fortunately, the rhythm of your breath is the only autonomic function that you CAN control. The simplest way to start is to notice your breathing. Is it shallow? Are the inhales and exhales short, and do they reside in your chest? If so, just make a conscious effort to inhale deeply through your nose, visualize the air being pulled all the way down to your belly, and exhale through your mouth. Continue in this way for several cycles. Bring your attention to your body—the sensation of air being pulled in through your nose, the softening in your heart as you allow that air to continue deeper into the relaxing muscles of your belly, and then the relief of the audible exhale from the mouth.
no. 3 touch
Grounding, or earthing, is the process of absorbing the earth’s free-flowing electrons from its surface through the soles of one’s feet, transferring the energy of the ground into the body. Sound a bit woo woo to you?
Human touch is another way in which we can transfer energy. We, as humans, are hardwired for hugs. Hugging is a basic human need and there’s scientific evidence to prove it! Here are a few reasons for giving and receiving that simple, yet powerful form of affection:
⚘ Boosts oxytocin (aka the "love drug") and serotonin which calm your nervous system and elevate your mood
⚘ Lowers your blood pressure
⚘ Strengthens your immune system
⚘ Brings you to the present moment
⚘ Relaxes your body (switches on your parasympathetic nervous system)
no. 4 therapeutic tremor
Humans, like other mammals, are neurologically, biologically, and physiologically designed to experience and recover from traumatic events. Deep muscle contractions, created to protect the body from harm during these episodes, are meant to literally be shaken out once the events have ended. The muscles must be released in order to restore calm to the body and prevent the potential development of lingering pain and dis-ease.
We can initiate muscular and emotional release through the practice of therapeutic tremor. This shaking or tremoring evoked by the nervous system, much like we experience during fear or anxiety, signals the brain to release the contraction and restore the body to a state of calm for effective and lasting healing.
four mind tools
no. 1 witness the chatter
Open a notebook, grab a pen, and set a timer for five minutes (longer if you’re really brave!). Now sit down and free write. Mind dump. Clear the clutter. This stream of consciousness exercise will go a long way in showing you what thoughts are looping in your mind without your noticing. Are there certain thoughts that keep popping up? Do you notice patterns? You are not your thoughts, and this exercise is a huge step in reigning in the stronghold they unknowingly have on you.
no. 2 thought-dissolving
The Work of Byron Katie is the most effective tool I’ve found to help you dissolve the thoughts that play on repeat (often outside your conscious awareness) day after day. It has been a constant companion for me both personally and in working with clients because of its powerful simplicity. Make no mistake—it’s not necessarily easy. That’s why creating space (and ample time, something many of us have at the moment) to journal, meditate, or have someone facilitate this method for you are the most beneficial ways to immerse yourself in the four questions and the turnarounds. All of the information you need is available free on her website. If you would like someone to personally guide you through this work I’m available. Please don’t hesitate to reach out.
no. 3 five senses
Give your mind something to do! Immersing yourself in the present moment is easy when you get your five senses involved, and you can enlist your mind in this activity.
Stop whatever you’re doing and look around. What do you see? Name five things your eyes reveal to you.
Now get still and notice what you hear. What sounds do you discover with your ears? Name four of them.
Bring your awareness to your tactile sense. Do you sense a certain temperature or maybe a breeze? What are your feet touching? Your hands? Identity three of these.
What do you smell? If there seems to be nothing discernible in the air try inhaling the scent of your skin or the recall the aroma from this morning’s breakfast. Let your nose find two scents.
What do you taste? Is there a lingering flavor on your tongue?
How do you feel? More centered and present?
no. 4 five-minute challenge
Let your body speak to your mind and listen to her or him. When your 5 minutes is up, note how you feel.
Set your timer for 5 minutes
Find a comfy spot to sit or lie down
Start mindfully breathing for a few seconds
Acknowledge and then send unconditional love to any current pain, illness, challenge, disease, chronic condition, or discomfort
Imagine releasing all stress or anger over having this challenge
Would you like to receive these types of posts in your inbox? Never miss a week of my practical tools to help you live a more vibrant life by signing up for my newsletter. You'll receive my Mind-Body Healing Starter Guide for FREE just for signing up. Win-Win!
