Somatic practices are designed to help us tune into our bodies, reconnect with sensations, process emotions and ultimately regulate our nervous systems.
However, it’s not uncommon for some people to experience heightened anxiety during these exercises, especially when they involve focusing inward.
This can feel counterintuitive—shouldn't somatic work make us feel better, not worse?!
But sometimes, focusing on our physical sensations can actually increase anxiety, leading to feelings of discomfort and even a sense that "this isn't safe."
A recent question from one of our Journey to Wellness members in our hub highlighted this exact experience. Let's dive into their question and explore some ways to approach this challenging but common aspect of healing.
Question:
"I’m doing the Soma & Soul course and have found that my anxiety is heightened when I’m doing the exercises. Almost as if focusing on it makes it worse. I’ve been practicing during a time I tend to experience anxiety (evenings). I feel a jumping sensation in my chest. Almost as if to say, 'Don’t do this. It’s not safe.' Intellectually, I know it is, but physically and sensationally I’m getting a different message. Feels like one step forward (could this help?) two steps back (this feels like it’s making it worse)."
My Answer:
"Hiya lovely, I'll pop my thoughts and feedback in a few bullet points below :)
It is super common that focusing in on the body can heighten the sense of anxiety. Sometimes it is better for people who experience this to focus more on external grounding and resourcing tools. Other times, it is useful to simply be with that anxiety without judgment, allowing the sensation to be there (there is a class called Anxiety and Pain Reprocessing Therapy in the Masterclass Library that is great to grasp this concept).
It can also be that a 'part' of you is just jumping into the forefront and being protective. This is very common when we are on a healing journey. This protective part is often fearful of you working with the pain or tricky sensations and so gets anxious and tries to stop you. Taking some time to hear and soothe this part and let it know you are safe can help. I definitely recommend the Masterclass on Parts Work in the Masterclass Library if this point speaks to you.
It's great that you recognised that you've been practicing at a time you often feel anxious! Well done, you. You can use this info in whatever way feels right: either continuing to practice at that time, knowing it will be an exercise in sitting with some sensations of anxiety (and that's okay), or doing a different practice at those times—something that feels more distracting or externally focused—and then moving your Soma & Soul practice to another time.
We also don’t want to push ourselves to do things that don’t feel safe. It might be that you're moving a little too fast for this protective part of you, and it’s wanting to pump the brakes. Maybe you find a few tools that DO feel safe and okay and work on those for a bit—maybe you go slower, maybe you only do 5 minutes at a time every third day, for example. Going gently so as not to flood your system.
Lastly, if you have been in a pattern of either not being connected with your body, resisting or distracting yourself from anxiety, or a pattern of freeze, then as your nervous system moves out of this more dorsal vagal state, it can naturally move up through sympathetic, so it’s normal to experience some anxiety.
I don’t want to throw too much at you! And I so hope that wasn’t overwhelming—just wanted to take the chance to lay out some possible reasons and considerations.
You know you best, so feel free to take on board what lands and throw out the rest!
And I’m here if you'd like to go over anything or ask more questions. x"
Let’s Explore Why This Happens: Focusing on Your Body Can Heighten Anxiety
It's important to recognize that for many of us, especially those with trauma histories, tuning into the body can feel overwhelming. The body may hold trapped memories, emotions, or sensations that can bubble up when we try to connect.
This is completely normal, and while somatic practices can be deeply healing, they can also stir up discomfort—sometimes even more anxiety than we felt before.
What you’re experiencing is quite common. When we focus on bodily sensations, especially in the early stages of somatic work, it can feel like we’re amplifying the anxiety. You might feel a jumping sensation in your chest, or like something inside is telling you, “Stop! This isn’t safe.” Even if, intellectually, you know you are safe, your body might not be ready to fully trust that yet.
When Parts of You Are Being Protective
One key element to consider is that a protective part of you might be stepping in. This part often feels anxious or fearful when we start to engage in somatic work because it perceives the exploration of sensations as potentially unsafe.
This protective response is a natural defence mechanism designed to shield you from pain, discomfort, or trauma.
While this part is trying to protect you, it can create the sensation of two steps forward, one step back.
A wonderful way to move through this is to acknowledge and soothe this protective part. Let it know that you're safe and that you're simply exploring your sensations gently.
In the Journey to Wellness Parts Work Masterclass, we go deeper into this concept, helping you to communicate with different parts of yourself and foster inner harmony. (members only 2+ hour workshop)
Using Grounding Tools and Going Gently
If focusing inward feels too overwhelming right now, it can be incredibly helpful to shift focus to grounding and resourcing tools that are more external.
This might include grounding through your senses—touching something textured, focusing on a sound in the distance, or feeling the solidness of the ground beneath your feet.
Alternatively, you can practice somatic work at a slower pace. If sitting with body sensations feels too intense, start by practicing for just a few minutes at a time, or at a time of day when you feel more stable.
Sometimes we try to work on somatic practices during particularly anxious moments, and it’s perfectly okay to shift that work to a more neutral time of day. You might even find that practicing when you're less activated helps you build trust with your body.
Why You Might Be Experiencing More Anxiety
Another crucial point is understanding that, especially if you’ve been disconnected from your body or stuck in a freeze state, reconnecting to your body can feel unfamiliar and even cause your nervous system to swing from a freeze state to a more activated one.
This shift can lead to a temporary spike in anxiety.
Your body is adjusting to coming out of a dorsal vagal state (the freeze response) and moving through sympathetic activation (where anxiety lives) on its way back to a more regulated state. This doesn’t mean you’re doing something wrong—it’s actually a sign of progress. The key is to go slow, be patient, and trust the process.
Moving at Your Own Pace: It’s Okay to Take It Slow
Healing is not a race, and there is no “right” way to do this work. If your body is sending you signals that it’s feeling overwhelmed, go at your own pace. Maybe you practice for just 5 minutes every few days, or maybe you try different grounding exercises until you find ones that feel supportive.
Remember, you know your body best, and this journey is all about learning to trust and listen to it.
Somatic Practices for Anxiety
Our Soma & Soul program will guide you through a toolkit of potent somatic practices to regulate anxiety, soothe your nervous system, process emotions & build you resilience. (You can grab it on its own or get it free in our membership)
How the Journey to Wellness Membership Can Help
Inside our Journey to Wellness membership, we offer a variety of resources that can help you explore somatic practices at a pace that feels safe and supportive. From our members only Parts Work Masterclass to the Anxiety and Pain Reprocessing Therapy, you’ll find practical tools and compassionate guidance to help you navigate this delicate balance of reconnecting with your body while respecting your nervous system’s boundaries.
If you're ready to explore these practices in a supportive community with expert guidance, come join us today! We're here to help you every step of the way.
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