Sometimes we can’t think our way out of an emotion. There’s a reason for that: during medium or intense emotions, the thinking and rational part of the brain shuts down, while the emotional and instinctive part of the brain gets fired up.
This is where body-based exercises come in. When we calm or energize the body, the mind will follow.
Two moments to use these exercises:
- In a pinch
- For example, you get bad news right before a big presentation, so you do a shake out (see below) to calm down and refocus. (Then, after the presentation, you could do a release exercise to fully process the emotion.)
- When the problem is resolved but the body is still activated with emotion
- For example, you’ve delegated some of your workload, but you still feel stressed, so you do the neck and eye stretch to calm down.
Note: If an exercise is physically painful or too emotionally activating and you feel triggered, overwhelmed, panicked, or unwell, that’s a sign to stop. You could try a shorter version of the exercise at a later time or choose another exercise altogether. Listen to your body and adjust the length or intensity of the exercise as needed. If you have any medical or physical concerns about an exercise, please consult with your doctor before trying it.
Do you need a calming or energizing exercise?
First, figure out if you need a calming or energizing exercise based on the kinds of physical sensations you’re having.
| I feel… | I need… |
|---|---|
| tense muscles, shallow breathing, sweating, heart racing, shaking, nauseous, lightheaded, butterflies, energetic, etc. | A calming exercise |
| tired, slouching, slow breathing, sluggish, etc. | An energizing exercise |
| burned out, numb, apathetic, depressed, etc. | An energizing exercise and then a calming exercise |
How to practice:
Practicing these skills when we least need them makes them easier to use when we most need them. This is because we’re training our brains to find a calm and balanced state. Over time, the brain gets more skilled at managing big emotions and stress.
A little each day goes a long way. To start, pick one exercise and try it out for a week. Ideally, practice it 3 times a day to strengthen the habit, but even once a day will be beneficial.
You could link it with another habit, like before every meal, or set a reminder in your calendar or phone.
Below is a variety of exercises for you to explore. What works for you may be different than what works for your colleagues, friends, or family, so try different exercises and find your favorites.
Generally, you should feel a calming or energizing effect, but if you don’t, it may take a few days of practice to notice. Try the exercise a few times before giving up on it.
If you are unsure a body-based exercise is working for you, the next time you try it, note how distressed you feel on a scale of 1 (calm) to 10 (very distressed) before and after. If the number dropped at all (even 1 point), that’s a sign it’s working!