How do I get back into my body?

2/8/2023

Hijacked. Triggered. On Alert. On Edge. Uneasy. Icky.

These are all words that describe how I feel when I am leaving my body
as a result to some stimulus.
And while I hate that my body has a physical response to certain triggers,
my therapist has helped me realize that my body is doing its job.
It is trying to keep me safe. It is sounding an alarm,
and that is a good thing in the end.

Whether you have been to therapy or not, you may recognize similar feelings and wonder how you can get back into your body and out of that fight, flight, or freeze response. Below I have listed some concrete ways to do so:

5 ways to get back into your body:

5 senses grounding technique: This technique can be done silently and in your head. Simply take some deep breaths in through your nose and out through your mouth while naming something you can see, taste, smell, hear, and feel. Try to linger over each sensation with your thoughts. The less you rush the exercise, the more effective it will be.
Butterfly tapping exercise: This is an easy technique that can be used rather conspicuously in most settings. It involves hand movements over your sternum. The linked video explains the process in beautiful detail.
Get outside: Nature has been proven to calm the central nervous system. Nature is free and available, even in a city. If you cannot access a park, buy some house plants or a water feature. Allow sunlight or a breeze to touch your skin. Feel the crunch of leaves or cushion of grass beneath your feet. Getting outside is the main reason I packed my lunch as an adult for 15 years in my previous job.
Box breathing: Box breathing is an excellent beginner breathing exercise for those who are new to breath work. The linked video is a 2-3 minute guide to box breathing. This can also be done silently and in a public setting without others noticing you are attempting to reconnect your mind and body.
Music & movement: Music is healing for many. Whether it's an upbeat, windows-down song or a sad, tears-streaming tune, music can allow for emotions to surface that many of us have suppressed for months or years. Tapping into those emotions can allow us to get back into our bodies by bridging the mind and body disconnect. MOVING (dancing, tapping, nodding along) to the music while feeling said emotions (even anger) can further bring the mind and body back to center and symbiosis.

I hope these techniques have given you some concrete tools you can readily adapt the next time you are feeling a fight, flight, or freeze response. They have certainly helped me get back into my body. May you find more peace and belonging through my words. Please know that you are not alone.

Godspeed.