Understanding Anxiety Through the Nervous System: Why It Matters

Have you ever told yourself to stop worrying, only to find your thoughts racing even faster? Or felt anxious when, logically, you knew everything was okay?

That's because anxiety isn't just something we experience in our minds. Our nervous system plays a significant role in how we respond to stress, uncertainty, and perceived threats.

As a therapist, I often help clients recognize that understanding anxiety means paying attention to what our bodies are communicating, not just what our minds are thinking.

When Your Body Stays in Survival Mode

Our nervous system is designed to protect us. When we perceive danger, our body may respond with a racing heart, tense muscles, shallow breathing, or heightened alertness.

For individuals experiencing chronic stress or trauma, these responses can sometimes remain activated even when there is no immediate threat. This is why simply telling yourself to "calm down" doesn't always work.

Rather than fighting these sensations, we can learn to recognize them, respond with curiosity, and develop tools that support emotional regulation.

Somatic Practices: Working With Your Body, Not Against It

Somatic practices focus on building awareness of bodily sensations and exploring ways to respond to stress through the mind-body connection.

In therapy, I integrate somatic-informed techniques with CBT, ACT, and mindfulness to help clients develop a greater sense of awareness and choice. Some practices we may explore together include:

• Grounding through the senses: Noticing what you see, hear, and feel to reconnect with your present surroundings.
• Gentle movement: Stretching, shifting posture, or walking to release physical tension and notice changes in your body.
• Breath awareness: Exploring comfortable breathing patterns that may help settle your stress response.
• Body scanning: Gently noticing areas of tension, comfort, or relaxation without judgment.
• Orienting: Slowly looking around your environment and identifying cues of safety and familiarity.

These practices can be adapted to your comfort level, and you always have a choice about what feels helpful.

Bringing Somatic Practices Into Everyday Life

One of my goals as a therapist is to help clients develop skills they can use beyond our sessions. Somatic practices don't require special equipment or a perfect environment. You might try:

• Before a stressful meeting: Feel your feet against the floor and notice the support beneath you.
• After a difficult conversation: Take a short walk or gently stretch to notice and release tension.
• When thoughts begin racing: Look around and identify five things you can see.
• During a busy workday: Pause, unclench your jaw, lower your shoulders, and notice your breathing.
• While spending time outdoors: Pay attention to the breeze, the sounds around you, or the feeling of the ground beneath your feet.

Even brief moments of awareness can help interrupt automatic patterns and create opportunities to respond more intentionally.

Pause. Notice. Reconnect.

Try This Now: A 30-Second Grounding Reset. You don't have to wait until you're overwhelmed to practice reconnecting with your body. Take 30 seconds to pause and notice what's happening around you.

1. Feel Your Foundation (10 seconds). Place both feet comfortably on the floor, if possible. Notice the support beneath you. Gently press your feet down and pay attention to the sensation.

2. Look Around (10 seconds). Slowly look around your space. Notice three things you can see — a color, an object, or something that catches your attention. Let your eyes settle on whatever feels pleasant or neutral.

3. Check In With Your Body (10 seconds). Notice your shoulders, jaw, and hands. Is there tension? If it feels comfortable, soften one area and allow your breathing to follow its natural rhythm.

A moment of reflection: What feels different, if anything, compared to 30 seconds ago?

There's no right answer. You may feel calmer, notice tension you hadn't recognized, or feel exactly the same. The goal isn't to force relaxation — it's to practice awareness. Remember: Grounding is a skill, not a test. Small moments of connection with yourself can become meaningful parts of your everyday routine.

Finding Your Ground, Wherever You Are

Movement, nature, and mindfulness are important parts of my own life, and they influence how I approach therapy. But you don't need to be outdoors, practice yoga, or sit perfectly still to benefit from somatic-informed work.

Through telehealth, we can explore these practices from a private space where you feel comfortable and develop tools that fit naturally into your daily routine.

I believe healing isn't about forcing yourself to feel calm all the time. It's about understanding your experiences, developing self-compassion, and learning how to support yourself when life feels overwhelming.

Sometimes finding your ground begins with something as simple as noticing your feet on the floor, taking a comfortable breath, and remembering that you have choices in how you respond.

If anxiety, chronic stress, or past experiences have left you feeling disconnected from yourself, I'd welcome the opportunity to explore these patterns together.

Find Your Ground. Discover Your Next Summit.