Anxiety Skills

Movement As Regulation

Movement as regulation involves engaging in intentional, low-intensity physical activity to alleviate anxiety, physical tension, and restlessness. Regular gentle movement helps regulate the nervous system, enhance mood, and promote overall emotional and physical well-being.

Overview

  • Difficulty:
  • Best Use:
    Best for calming physical tension or restlessness through low-intensity movement
  • Time:
    15-30 min
  • Tools:

What to do

  1. Choose a comfortable, quiet space where you can move freely without distractions.
  2. Select a gentle physical activity that suits your current emotional and physical state, such as walking, stretching, yoga, or slow dancing.
  3. Begin your chosen activity with mindful awareness, paying attention to your body's sensations and movements.
  4. Continue at a gentle, steady pace, maintaining rhythmic and calming breaths throughout.
  5. Allow yourself to fully experience each movement, focusing on the release of physical tension and stress.
  6. Conclude your session with a brief period of stillness or gentle stretching, reflecting on the calming effects experienced.

When to use

Why it works

Regular gentle movement lowers stress and anxiety by promoting the release of endorphins, natural chemicals that reduce pain and elevate mood. Additionally, low-intensity physical activities activate the parasympathetic nervous system, helping to calm the body's stress response, release muscle tension, and support emotional regulation. This practice can significantly alleviate symptoms associated with anxiety, depression, stress, and trauma, fostering overall emotional resilience.

Benefits

  • Reduces anxiety and depressive symptoms
  • Enhances mood stability
  • Decreases stress levels
  • Alleviates physical symptoms associated with trauma and chronic tension
  • Promotes overall physical health, emotional resilience, and improved quality of life

Tips

  • Incorporate gentle movement regularly into your daily routine to maintain consistent emotional and physical benefits.
  • Select activities you enjoy to enhance motivation and adherence.
  • Combine movement with mindfulness or breathing exercises for additional calming effects.
  • Vary activities to prevent boredom and engage different muscle groups and sensory experiences.

What to expect

Variations

Troubleshooting

Frequently asked questions

Skill Categories
Body-Based
Behavior Activation
Sensory
Issues Addressed by Skill
Anxiety
Depression
Stress
Social Anxiety
Trauma
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