Focusing on Your Body: Harnessing Activity for Anxiety Management

In the journey to manage anxiety effectively, incorporating physical activity has emerged as a powerful tool alongside techniques such as deep breathing. While some individuals find solace in mental practices, others may prefer engaging their bodies to combat negative emotions. Recognizing that each person's experiences and preferences differ is crucial; what works for one individual may not resonate with another. This essay explores the benefits of using bodily awareness and movement to alleviate anxiety, emphasizing the importance of understanding one’s response to physical sensations.

Engaging in regular physical activity provides numerous psychological and physiological benefits. Activities can range from traditional exercise to stretching and yoga, each with its inherent advantages. Primarily, physical activity allows individuals to reconnect with their bodies, facilitating a greater comfort level with physical sensations that may typically induce anxiety ([PDF] Alternative Mind–Body Therapies Used by Adults with Medical ..., n.d.). For many, the experience of increased heart rate and perspiration triggers immediate associations with panic or anxiety. However, when individuals engage in exercise or movement, these same bodily reactions become normalized and expected, leading to a gradual desensitization to these sensations over time ([PDF] Alternative Mind–Body Therapies Used by Adults with Medical ..., n.d.).

This desensitization process is pivotal. Regular engagement in physical activity teaches the mind and body to recognize that increased heart rates and sweating can be integral parts of healthy exercise rather than signs of impending anxiety. Over time, as individuals condition their minds to associate these physiological responses with positivity rather than fear, they can shift their emotional reactions and lessen the intensity of their anxiety when faced with such sensations in daily life (Panic Disorder and Agoraphobia. - APA PsycNet, n.d.). As noted by Barlow and Craske (2006), repeated exposure to the body's natural responses during exercise can foster a sense of safety and control over physical sensations, reducing the fear associated with them.

Setting Manageable Goals

Embarking on a new physical activity journey requires an understanding of personal limits and realistic goal-setting. Before engaging in any form of physical activity, consulting with a healthcare provider is essential to ensure safety and appropriateness. Starting with small, manageable goals is advisable; research indicates that gradual achievements lead to sustained motivation and success in health-related changes. By setting easily achievable objectives, individuals can build confidence and momentum, making it easier to increase activity levels over time.

The worksheet provided serves as a practical tool for establishing clear, manageable goals while tracking progress. For instance, one might set a goal like: "My goal is to do some stretches and ten pushups for ten minutes each morning, three times this week." This approach not only fosters accountability but allows for self-reflection on anxiety levels and physical sensations experienced before and after activity participation.

Worksheet: Getting Active

To create a personalized plan and track progress, use the following worksheet framework:

Instructions: After reviewing the example, set your activity goal and use the worksheet to record your sessions. This can be photocopied for repeated use.

Example:

Goal: My goal is to do some stretches and ten pushups for ten minutes each morning, three times this week.

Level of anxiety before activity: 6 /10

Body sensations before activity: I feel tired, and my stomach feels “nervous.”

Level of anxiety after activity: 3 /10

​In summary, focusing on the body through physical activity can serve as an effective strategy for managing anxiety, providing a dual advantage of emotional relief and bodily awareness.​ By engaging consciously with our physical sensations and reframing our associations with them, we can reclaim a sense of control over our anxiety responses. The implementation of manageable goals ensures a supportive approach to integrating movement into daily routines. As individuals learn to accept and manage the physical manifestations of anxiety through regular activity, they pave the way toward enhanced emotional resilience and well-being. Embracing both mental and physical strategies ultimately lays a stronger foundation for combating anxiety in our daily lives.

With Love and Gratitude

Kirandeep