After helping many clients with anxiety, I'm revealing 3 practical movement skills for anxiety that you can do, RIGHT NOW. I'll start by expanding on what you may already know. If you're looking for something completely new, keep reading. The last one may surprise you.
By the end of this blog post, your anxiety will have gone down a notch (or five), and you will have a better sense of the unexpected, exciting ways dance/movement therapy could help you.
What's Special about Movement for Treating Anxiety?
Picture your anxiety as energy in the body. As anxiety accumulates with no place to go, it gets stuck. The body might even respond by tensing, shaking or even exploding (ever snapped at your loved ones or stormed out of the room? Yeah, we've all been there).
You do some amount of movement every day, but more importantly, it's how you move that can help regulate your nervous system and get that energy flowing again.
Since all bodies are unique, these movement skills are not one size fits all. Instead, I invite you to tune in and find what feels right in your body. If it hurts, don't do it.
Movement Skill #1: Connect with Your Center
If anxiety has you feeling disconnected from yourself, try out this exercise:
You can be standing, sitting or lying flat on your back. Eyes can be opened or closed, whatever feels most comfortable.
Begin by finding the center of your body. If you like, you can place your hands on your center to help guide you.
Take a few moments to notice each breath as it expands and contracts from center. Send breath in all directions, so there is air flowing through the front, sides, and back body. If it helps, you can also visualize your breath as a warm light.
Now, you might begin to play with expanding and contracting the arms and legs with each breath. Alternate at whatever pace feels right to you.
On the expansion/inhale, reach your arms and legs as far out into space as feels comfortable, On the contraction/exhale, slowly move back to center. Repeat this rhythm however many times you like.
You can continue to play with different movements that start from your center. When you're ready to close your movement practice, return to the breath and your center once again.
Complete the phrase: "I AM _______________."
Notice how the phrase resonates in your body. Throughout the day, repeat the phrase or any of these movements to reconnect with your center.
Movement Skill #2: Release Stuck Energy
If you're feeling restless, tense or wound up, try out this exercise:
In a standing position (seated is also totally fine if you're unable to stand), begin by gently scanning down from the top of your head to the tips of your toes. Without judgement, notice any sensations in the body such as areas of tension, restlessness, as well as areas where there doesn't seem to be any sensation.
Now, start to release this energy from the body. The specific movement used to release is up to you.
A few options my clients like are:
SHAKE
PUNCH/JAB
SWING
Whatever you choose, what's important is that it feels good in your body.
As you release, take your time to move through the different areas of the body. E.g. if you're shaking, shake off the hands, arms, shoulders, hips, legs, feet, etc. Picture tension as water droplets flying from the body with each shake.
If you want more, try putting on some energetic music to increase the intensity. Perhaps to music, your shakes become a little bolder or your jabs a little stronger. Notice how the quality of your movement affects the feeling of release.
By now, you're likely sweating and out of breath (me too!). Grab some water and take a rest. Notice how your body feels. Does it feel more calm than when you started?
Movement Skill #3: Intentionally Make a Mistake
If you're doubting yourself or feeling pressure to be perfect, try out this exercise:
There's many ways you can practice this skill, with the goal of being more ok with making mistakes.
If you're able to stand, playfully start by standing on two feet and rocking your weight, noticing the places where your balance is tested. It's common for one side to be more difficult than the other. For now, try to catch yourself from falling. Notice any anxiety at points where you're about to fall or relief after you catch yourself.
If you feel ready to make your "mistake," then challenge your balance further by standing on one leg at a time. Close your eyes if you need to and eventually, you will make yourself fall. Let it be as messy of a fall as you like, so long as you don't hurt yourself.
The first time you fall, get up as you naturally would. Try balancing and falling again, this time getting up in a way you never have before.
Other ways you can practice this movement skill:
Do something with your non-dominant hand that you can't do well
Sing off-key to your favorite song with lots of dramatic facial expressions and gestures
Dance in a bizarre or awkward way
The possibilities are endless with this one and hopefully by the end, you realize that you don't have to be perfect. Also, if you laughed in the process, that's a good sign that some anxiety was released from your body.
Conclusion
As you can see, there are many benefits of movement for treating anxiety. If you're wondering whether dance/movement therapy is right for you, let's talk about how I might be able to help. Schedule a free 15-minute phone consultation through my online portal.
Jenna Caggiano, LMHC, BC-DMT
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