Overcoming Anxiety with Somatic Psychology: Tools and Techniques

Anxiety can feel like a storm brewing inside the body – heart racing, breath tightening, thoughts spiralling. For many of us, the more we try to think our way out of it, the stronger it seems to become. Over the years, both personally and professionally, I’ve learnt that true healing often comes not from the mind alone but through reconnecting with the body.

That’s where somatic psychology offers such powerful support. Instead of asking only why you feel anxious, it gently guides you to explore how anxiety shows up in your body – and what you can do to shift it.

I want to walk you through how somatic psychology supports overcoming anxiety, why working with the body makes such a difference, and a few practical tools you can start exploring right away. Whether you’re wondering how to overcome anxiety in your daily life or seeking deeper strategies for overcoming social anxiety, I hope this guide brings you both insight and comfort.

Why Anxiety Feels So Overwhelming

Before diving into tools, let’s take a step back. Anxiety isn’t just “in your head.” It’s a full-body experience shaped by your nervous system.

When your brain perceives threat – whether real or imagined – it activates the body’s survival responses: fight, flight, freeze, or fawn. This can look like:

• A racing heartbeat or shallow breathing

• Sweaty palms, tight muscles, or restlessness

• Difficulty focusing or making decisions

• Feeling frozen, disconnected, or shaky

These are all signs that your body is working overtime to keep you safe. But when the nervous system gets stuck in these states, anxiety becomes chronic. That’s why body-based practices are so effective – they speak directly to the nervous system and create pathways back to calm.

The Somatic Approach to Overcoming Anxiety

So, what makes somatic psychology different?

Instead of only analysing anxious thoughts, somatic therapy invites you to notice and work with the sensations, movements, and impulses in your body. The idea is that the body holds not only stress but also the key to releasing it.

I’ve seen again and again how this approach helps people who’ve tried endless strategies to “think positive” or rationalise their worries but still feel stuck. When we bring in the body, the change becomes deeper and more sustainable.

Some of the benefits include:

• Feeling grounded in the present moment

• Learning how to self-regulate when anxiety spikes

• Releasing stored tension or energy

• Rebuilding trust and safety in the body

• Gaining confidence in navigating triggers

If you’ve ever asked yourself, How do I overcome anxiety when nothing seems to work? – somatic psychology may provide the missing piece.

Practical Somatic Tools for Overcoming Anxiety

I want to share some techniques that you can try at home. They’re gentle, simple, and can be adapted to fit your comfort level.

1. Grounding Through the Senses

When anxiety pulls you into spirals of “what if,” coming back to the senses can bring you into the present. Try this:

• Name five things you can see.

• Four things you can touch.

• Three things you can hear.

• Two things you can smell.

• One thing you can taste.

This exercise tells your nervous system: I’m here, I’m safe, I’m in the present moment.

2. The Anchoring Breath

Often, anxiety shortens and quickens our breathing. To reset, place one hand on your belly. Breathe in slowly through your nose, letting your belly expand. Exhale gently through your mouth. Imagine the breath travelling all the way down into your legs and feet, anchoring you to the ground.

3. Movement and Shaking

Anxiety often floods the body with adrenaline. If that energy has nowhere to go, it builds. Try standing up and shaking out your arms, legs, and torso for a minute or two. It may feel silly at first, but shaking mimics the way animals discharge stress after danger – and it’s incredibly effective.

4. Safe Touch and Containment

Place your hands over your heart or wrap your arms gently around your torso, as if giving yourself a hug. Press lightly and notice the sensation of containment. This can soothe the nervous system and create a sense of safety.

5. Orienting to Safety

Look around the room and slowly let your eyes rest on objects, colours, or shapes. Notice which things feel pleasant or calming to look at. This simple act of orienting reminds your brain and body that the environment around you is not threatening.

Overcoming Social Anxiety with Somatic Tools

Many people come to me asking specifically, How do I overcome social anxiety? or How do you overcome social anxiety when it feels paralysing?

Social anxiety isn’t just about fear of judgement – it’s also about how the body reacts when we feel exposed or unsafe in front of others. Your chest may tighten, your throat may constrict, or your hands might tremble. Instead of fighting those sensations, somatic tools teach you to meet them with curiosity and kindness.

Here are a few techniques I’ve found particularly helpful for overcoming social anxiety:

• Pre-grounding before an event: Take a few deep anchoring breaths or place your feet firmly on the floor before entering a social setting.

• Supportive gestures: Keep a grounding object in your pocket (like a smooth stone) to hold when anxiety rises.

• Pausing to orient: If you feel overwhelmed, let your gaze move around the room until you find something neutral or pleasant to focus on.

• Post-event release: After social interactions, give your body time to discharge leftover tension – stretch, walk, or shake it out.

I’ve watched clients transform from dreading social situations to feeling capable and even enjoying them, simply by learning to work with their bodies rather than against them.

A Gentle Roadmap: How to Overcome Anxiety Step by Step

I know that when you’re in the thick of it, “overcoming anxiety” can sound like an impossible task. Instead of thinking about it as one giant leap, I encourage you to see it as a series of small, compassionate steps.

Here’s a roadmap you might follow:

1. Awareness – Begin noticing how anxiety shows up in your body. Where do you feel it? How does it shift?

2. Grounding – Use tools like breathing, touch, or orienting to calm your nervous system in the moment.

3. Movement – Allow the body to release energy through shaking, stretching, or walking.

4. Connection – Share your experiences with someone supportive or work with a somatic therapist who can guide you.

5. Integration – Over time, you’ll find that these practices become second nature, helping you not just in crises but in everyday life.

It’s not about erasing anxiety completely – anxiety is a natural human response. Instead, it’s about regaining choice, resilience, and the ability to return to calm more easily.

Common Challenges and Gentle Reminders

As with any healing journey, there may be bumps along the way. Sometimes tuning into the body can initially feel overwhelming. If that happens, remember:

• You can always pause and return later.

• It’s okay to start with very small steps, like noticing just your feet on the ground.

• Support is invaluable – don’t hesitate to reach out to a trusted therapist or practitioner.

• Progress is not linear; some days will feel easier than others.

Above all, be patient with yourself. The fact that you’re exploring how to overcome anxiety already speaks to your courage.

A Personal Reflection

When I first began my own journey with somatic practices, I was surprised by how much my body had been trying to communicate all along. I had always thought of anxiety as a battle in my head – racing thoughts, endless worries – but when I started noticing the subtle signals in my body, things shifted.

Instead of pushing against the anxiety, I learnt to meet it with curiosity. Sometimes that meant pausing to breathe, sometimes shaking out my arms, sometimes simply placing a hand on my heart. These tiny gestures built a bridge back to myself.

Over time, the anxiety didn’t control me in the same way. I still experience it – we all do – but now I have tools that help me return to steadiness. And that, to me, is the heart of overcoming anxiety: not eliminating it but learning how to live fully despite it.

Final Thoughts

If anxiety has been weighing on you, I want you to know that you’re not alone – and you’re not broken. Your body is doing its best to protect you, even if it feels uncomfortable or overwhelming. Through the lens of somatic psychology, you can learn not just how to overcome anxiety but also how to reclaim your sense of safety, connection, and joy.

The tools I’ve shared here are simple starting points. They may seem small, but they have the power to change the way you relate to your body and your anxiety. Try them gently, notice what resonates, and give yourself permission to move at your own pace.

Perhaps today, you could pause and ask: What does my body need right now? That simple question might be the first step toward healing.

You are resilient. You are capable. And you already carry within you the wisdom to begin overcoming anxiety – one breath, one step, one moment at a time.

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