3 Exercises to Reduce Anxiety and PTSD
Coping with anxiety and PTSD is not easy, and while professional treatment is welcome, it does not always provide the relief sufferers expect, at least not in daily coping. The truth is that there is no one solution that fits everyone, and each person needs to find their way to deal with the symptoms they experience. That is why we present to you today 3 somatic exercises you can try, which many report help reduce the intensity of the feelings they experience in moments of anxiety and PTSD. These exercises involve the whole body, and before starting any of them, it is recommended to ask yourself: "On a scale of 1 to 10, how anxious am I?" Try the chosen exercise, ask yourself again, and check if that number has decreased—this way, you'll know you found the exercise that suits you
1. Joint activation
When your mind is preoccupied with something, it’s hard to stop the
automatic thoughts that come. Any attempt to do so will fail, but what
can help is occupying the mind with something else, and it’s easiest to
focus on the physical sensation in your body. For this, you will
activate your body slowly and calmly, starting from the bottom and
gradually moving upwards until you significantly reduce the symptoms
you’re experiencing.
Start with one leg—slowly move your foot in
circular motions 10 times in one direction and focus on the sensation
created in the joint. Then do the same in the other direction, and after
that, repeat with the other leg. If you are lying on your back, you can
do the same with your knees while your thighs are in the air. If you’re
standing, you can place your hands on your knees and rotate them
together in circular motions. Also, rotate your pelvis to both sides,
and then pause and try to notice the sensation in your lower body
compared to the upper body—do you feel a difference?
Now do the same with your wrists—one at a time or both together—then
with your elbows and shoulders. Finally, rotate your head to one side
and then to the other. Throughout the exercise, remember to focus on the
sensation created in the joint during the rotations—this will help your
mind focus on something else and move the energy around your body
instead of trapping it inside.
2. Deep breathing and "voo" exhalations
The respiratory and cardiovascular systems are interconnected and
influence each other—when one operates faster, so does the other. While
we cannot directly control our heartbeat, we can definitely control our
breathing. Some people find that deep breaths help restore calm to their
body and bring their heart rate to a relaxed pace. If you have tried
breathing exercises in the past and found them helpful, you might want
to try the "voo" exhalation exercise.
To begin the exercise, place one hand on
your chest and the other on your abdomen, and take a deep, slow breath.
Then exhale the air while making a "voo" sound—try to make the sound
come as much as possible from your abdomen and not your throat. This is
an ancient breathing exercise that calms the vagus nerve, which runs
from the brain to the diaphragm, and supports the parasympathetic
nervous system responsible for relaxation when the body is at rest. Do
this 10 times and see how you feel.
3. Focusing on observing something calming
There are many things that can be calming, like the support of another
person, a warm bath, or even a thick, heavy blanket resting on your
body. However, such things can also be found through sight alone, and
that is the goal of this exercise. Look around for something that can
calm you—some people find it helpful to gaze at something sparkling and
beautiful, while others prefer a natural element like a leaf swaying on a
branch in the wind.
For some people, focusing on something distant works even better—the
farther away it is, the more calming its effect can be. However, you
might find it helpful to concentrate on something close to you, to which
you can direct your entire gaze and examine closely. Try the exercise
both ways to discover what works better for you, and focus your gaze
until you feel its calming effect—this might take a few minutes. If you
like, you can even combine this exercise with one of the previous ones
and perform them simultaneously.
To sum up
When we suffer from PTSD or anxiety, the symptoms can be severe and
exhausting. The recovery process is long and not easy, but don’t let the
symptoms make you think it’s impossible. Try the exercises we suggested
when you feel overwhelmed, and give yourself a chance to relax and
regain functionality in moments when you feel like you’re falling apart.
They will help balance your body and mind, providing quick relief when
you need it most.
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