Managing Anxiety: Listening to Your Body’s Wisdom
by Sarah Forde, MA, LPCC, CYT // denver somatic therapist
We’ve all felt it—those tight knots in your stomach, the racing thoughts that won’t let up, or the pressure to be perfect at everything. If you’re anything like me, you’ve probably dealt with anxiety more times than you can count. And while it feels overwhelming, I’m here to offer a different perspective:
Anxiety isn’t just something to "get rid of." In fact, it’s a signal—a sign that your body’s inner wisdom is trying to tell you something.
Anxiety can be a doorway - an invitation to tune in, rather than tune out. It offers you the opportunity to explore how your body speaks through anxiety, and how listening to it can help you grow and transform.
What Anxiety is Really Telling You
Anxiety often gets a bad rap. We’re taught to see it as a problem to fix or a symptom to treat. But what if I told you anxiety is actually trying to protect you? It's your body’s way of saying, "Something needs to change."
Here’s what anxiety might be signaling:
Unprocessed emotions: Maybe there’s anger, grief, or sadness you’ve pushed down. Anxiety could be the result of those feelings needing to be expressed.
Boundary imbalances: If you’ve been people-pleasing or overextending yourself, your anxiety might be pointing out that it’s time to set clearer (or firmer) boundaries.
Lifestyle adjustments: Are you overworked or neglecting your own needs? Your body knows what it needs to thrive and will let you know when it’s time for a change.
Anxiety isn’t just an "enemy" to battle—it’s an internal guide trying to protect you from things like burnout, overwhelm, or emotional disconnect.
At Integrate Holistic Psychotherapy, we approach anxiety from a somatically oriented perspective, helping you tune into your body’s wisdom. Through somatic practices, we guide you to listen to what your body is communicating, helping you express stored emotions, restore balance to your boundaries and nervous system, and support you in making lifestyle adjustments necessary for your well-being.
So, what might this look like in practice?
Step 1: Awareness – Feel the Sensations
The first step in managing anxiety is learning how it shows up in your body. In somatic therapy, we explore the connection between physical sensations and emotions. Anxiety is often felt before it’s fully understood. These sensations—whether they’re a racing heart, sweaty palms, or tight shoulders—are your body’s way of getting your attention.
Anxiety screams, “please listen to me!”
So, how do you start listening?
Try this simple grounding exercise:
Pause and take a deep breath. If it feels okay, close your eyes and scan your body from head to toe.
Notice where you feel tension or discomfort. Don’t try to fix it—just observe.
Breathe into the sensation. Imagine sending your breath directly to the spot where you feel anxiety. Hold space for it without judgment.
This practice lays the foundation for developing a new relationship with your body - and your anxiety. Instead of fearing these sensations, you can start to see them as messengers. It is an opportunity to be with what is here. The more you can stay present with these sensations, the more you begin to build trust with yourself. Like any new relationship, this takes time to grow.
Step 2: Curiosity – Ask What it Needs
Now that you’ve noticed the sensation, it’s time to get curious. What is your body trying to tell you through these sensations?
Maybe you feel a weight on your chest, or a tugging at your heart. Stay with it. Place your awareness right there and ask the sensation: “What do you need in this moment?”
By getting curious, you can uncover what lies beneath the anxiety. When you slow down and tune in, it’s amazing what these sensations might reveal:
“I need a hug”
“I want to feel seen, heard, and understood.”
“I need rest - I’m overworked and burned out.”
“I need space to set boundaries and protect my energy.”
“I am so angry and hurt.”
Sometimes, the answers might not feel immediately comforting. You might hear responses like, “I feel ashamed,” or “I feel broken.” These feelings can be hard to sit with, and staying present with them may feel overwhelming at first. However, the more you listen, ask questions, and remain with the sensation of these emotions, the more you build your capacity to be with these feelings. This allows you to listen, feel, and eventually bring in more choice about how to respond - whether it’s adjusting boundaries, taking more time for self-care, or asking for help.
Step 3: Compassionate Action – Respond to Your Body’s Needs
Now that you’ve identified what your body needs, the next step is to offer compassionate action.
In somatic therapy, we work with these identified needs in the body by using experiential techniques that foster loving awareness and presence. What might compassionate action look like?
Physical Comfort: If your body is asking for a hug, try giving yourself one. Wrap your arms around yourself and hold tight. Speak to yourself like you would to a loved one—"I’m here for you."
Boundary Setting: If your anxiety reveals that you’re overextending yourself or people-pleasing, practice saying “no” to something small and notice how it feels to honor your limits.
Lifestyle Adjustments: If your body is asking for more rest or self-care, create space in your day for a nourishing practice, whether it’s movement, a few deep breaths between meetings, or a walk in nature.
Inner Dialogue: If you’re uncovering emotions like anger, sadness, or shame, try speaking to your younger self or your inner parts, offering them the love and validation they may never have received.
Expression: Some emotions need to be expressed physically. Try releasing anger or sadness through movement, journaling, or even primal screaming into a pillow. This helps the body move some of the tension and anxiety that has built up.
Connection: If the need is to feel seen or understood, reaching out to a trusted loved one and sharing your feelings can help. However, it’s just as important to offer yourself the love and understanding that you need. You can give yourself the gift of saying, “I see you, I’m here for you, and you matter.” Connection - whether to yourself or others - is a powerful antidote to the feelings that anxiety can bring.
Sometimes, the process might feel incomplete or unresolved. That’s okay. Healing is not a linear process, and it takes time to work through deeper layers. The important thing is to honor what comes up and take compassionate action, even if the steps feel small.
When Anxiety Feels Overwhelming: Seeking Support
If your anxiety feels unmanageable or overwhelming, it’s okay to ask for help. In some cases, experiences like panic attacks, trauma, or chronic stress can feel too intense to manage on your own. These situations can overwhelm your nervous system, making it difficult to regulate your emotions or feel grounded. In these moments, therapeutic support can be invaluable - guiding you through these complex experiences and helping you process them in a safe, supportive environment.
Healing Anxiety Through Somatic Therapy
These three steps—awareness, curiosity, and compassionate action—are powerful ways to begin building a relationship with yourself. While these practices can be empowering and transformative on your own, it’s natural for difficult emotions or triggers to arise. That’s when working with a somatic practitioner can provide the support and guidance needed to navigate these experiences safely.
At Integrate, we guide you through these deeper layers of healing, helping you address the root causes of anxiety so you can find lasting transformation. We believe that growth happens when you allow yourself to feel and move through your emotions, rather than bypassing them. Anxiety demands to be felt, and through this process, we can help you uncover your deeper wisdom within.
Anxiety doesn’t have to run your life. You have the agency to build a different relationship with your internal cues, and use your anxiety to learn about yourself, heal past traumas, and create a more aligned life.
