Anxiety is a normal part of the human experience, but when it grows so large that it seems to be controlling decisions, thoughts, and behaviors, it needs to be dealt with differently. This is exactly why we’re exploring how to stop feeding the Anxiety Monster.
One powerful way of managing anxiety is through intentional body awareness—by gently guiding attention from the cluttered thoughts in the head, into specific areas of the body.
When work is too much.
Relationships are too much.
The mental load, the expectations, the invisible pressure to keep it all together—it compounds. Then before anyone knows it, there’s not just anxiety about one thing—there’s anxiety about all the things; the worry, the overwhelm—it’s snowballed.
When anxious thoughts feed anxious thoughts and they keep piling on top of each other like this… I call it feeding the anxiety monster.
It’s the way our minds pile generalizations on top of one another until nervous system regulation becomes nearly impossible. And when that happens, the body responds—heart racing, chest tightening, palms sweating, breath shortening. These aren’t signs something is broken inside—they’re signs the internal alert system is working overtime.
But here’s the thing: anxiety is not meant to lead our lives.
It’s meant to alert us—not to run the show.
So what if, instead of fighting anxiety or giving in to it, there was a method for reducing anxiety through internal focus, noticing what the body is telling us in each moment?
Why Anxiety Thrives on Generalizations
Anxiety loves vague, sweeping statements. Everything is too much. I can’t handle this. It’s all falling apart.
These thoughts aren’t just unhelpful—they actively overwhelm the nervous system. When the thinking brain works overtime trying to control what feels unmanageable, the body reacts with physical signs of anxiety—racing heart, tense muscles, and short, shallow breaths. The sympathetic nervous system amps up. The alert bells start ringing.
And the more we stay in that spiral, the more we reinforce it.
This is why noticing the body’s cues during anxious moments is so important. Not to judge them. Not to fight them. But to get curious about them—so we can begin to organize our internal systems differently.
According to the American Psychological Association, anxiety is one of the most common mental health concerns, and learning to regulate the nervous system is a key component of effective anxiety management.
The Body Already Has What It Needs
The body already has a space, a place, and an ability to resource itself from within. Even if it feels really small right now, it’s there.
We’re not trying to shut down anxiety. We’re not pretending responsibilities don’t exist. We’re practicing separating from anxious thoughts—without needing to escape, avoid, or tap out.
Through simple somatic awareness techniques, it becomes possible to notice areas of tension and discover the subtle spaces where calm already exists within.
A Guided Practice: Tuning Into Bodily Sensations to Calm Anxiety
Here’s how to begin.
Step 1: Soften the Gaze
Wherever someone is, let the eyes soften. Maybe they rest on an image, a color, or just gaze gently downward. Allow the body to be in a comfortable position—not while driving or doing anything that requires focused attention.
Take one slow breath in through the nose. A longer exhale out through the mouth. No forcing. Just a bit deeper in, a bit longer out.
Step 2: Ride the Escalator Down
Imagine there’s an escalator inside the mind. It moves from the head down into the body.
Step onto this internal escalator and bring mindful awareness of bodily sensations, allowing attention to gently settle wherever the system needs it most.
Notice where it lands. Where does attention settle?
Step 3: Locate Where Anxiety Lives in the Body
Now, get curious. Where is anxiety in the body showing up right now?
Is it in the chest? The jaw? The throat, shoulders, midsection, legs?
There’s nothing to fix right now. Simply bring awareness to the quality of what’s being experienced.
“What we’re doing is noticing, acknowledging. Not fighting, not forcing, not giving over or giving in.”
Does it have a color? A shape? Is it moving or still? Does it vibrate, tingle, or throb? Is there a texture or temperature to it?
One might even say to it: Ah, that’s where you are. That’s what you look like. I see you.
Research from the National Institute of Mental Health supports the value of somatic awareness practices in anxiety treatment, particularly in helping individuals recognize physiological responses before they escalate.
Dr. Toni has shared insights on anxiety management in various interviews and podcasts—check out her media page for more resources and expert discussions.
Step 4: Scan for Something Else
Here’s the important part: anxiety is not the only thing in the body.
Now, imagine having a scanning tool—a body scanner that moves through the entire system. Use it to explore the rest of the body, seeking any area that feels even just a few percent less tense than the rest.
Scan the back, the seat, the feet. Move up through the legs, the torso, the chest. Notice the space within the ears, the eyes, the top of the head.
Look for any part—however big or small—that feels neutral, supportive, or a little more okay. Maybe it’s the tips of the fingers, the center of the palms, the wiggling of the toes.
Once that spot is found, let attention rest there. Placing a hand there might feel helpful.
Step 5: Breathe Into That Space
Breathe into that place where there’s a bit of steadiness. A bit of support. A bit of okay.
Notice if that internal sense of resourcefulness wants to grow. If there’s space for it to expand, let it.
“Your system doesn’t need everything around you to be great, perfect, in control, or even okay all of the time. It just needs one place that feels a little more okay than the rest.”
Take a few more breaths here. Stay with this pocket of steady. Notice how it feels.
Understanding How This Changes the Relationship With Anxiety
This is the heart of managing anxiety through body awareness—shifting from reacting to observing, from spiraling to sensing.
This is a practice of orienting on purpose. Tapping into the wisdom the system already has. Strengthening support from within.
And the more someone practices understanding physical signals of stress alongside the places that feel more resourced, the more accessible this becomes.
It’s possible to return here again and again—when life feels like it’s piling up, when emotions feel heightened, when it seems like there’s no choice but to give in or fight back.
The Polyvagal Theory, developed by Dr. Stephen Porges, explains how grounding techniques using the body can help regulate the nervous system and reduce anxiety responses.
Takeaway: One Place That Feels a Little More Okay
The nervous system doesn’t need perfection. It doesn’t need control. It just needs one place—right here, right now—that feels a little more okay than the rest.
That can be enough for these moments.
And through this ongoing practice of regulating the nervous system through somatic awareness, a skill builds that strengthens each time someone returns to it.
Take what’s helpful. Leave what’s not. Honor the system.
Showing up and practicing right here and right now is enough for right here and right now.
For more step-by-step practices on calming anxiety through body awareness, explore the full Ease the Anxiety Series.
Frequently Asked Questions (FAQs)
1. What does it mean to “feed the anxiety monster”?
Feeding the anxiety monster refers to the way generalizing thoughts pile up on one another—everything is too much, I can’t handle this—which overwhelms the nervous system and intensifies anxious feelings.
2. Why does anxiety show up in the body?
When the thinking brain tries to control or escape overwhelming situations, the sympathetic nervous system activates. This creates physical sensations like heart racing, sweaty palms, chest tightening, or shallow breathing.
3. How can someone practice separating their internal state from external noise?
By bringing curious awareness to where anxiety lives in the body, then scanning for areas that feel even slightly more neutral or resourced. This isn’t about ignoring anxiety—it’s about finding internal spaces of support alongside it.
4. What if a neutral spot in the body can’t be found?
Start small. Even the tips of the fingers, the wiggling of the toes, or the sensation of the seat beneath can be enough. The goal isn’t perfection—it’s noticing something, however tiny, that feels a little more okay.
5. Is this practice meant to replace therapy or treatment for anxiety?
No. This is a self-regulation tool that can be used alongside professional support. If anxiety is chronic or intense, working with a therapist or mental health professional is important.
6. How often should this body-based anxiety practice be done?
As often as needed. This practice can be returned to anytime anxiety feels heightened, or as a regular grounding tool throughout the day.
7. What if anxious thoughts keep interrupting while trying to focus on the body?
That’s normal. Anxious thoughts may scatter around—just notice them, and gently guide attention back to the escalator, back into the body. There’s no need to force anything.
8. Can this practice help with other overwhelming emotions, not just anxiety?
Yes. The skill of locating internal resources and separating one’s state from external chaos can be helpful for a variety of intense emotions, including stress, frustration, or feeling emotionally flooded.
Author Note: This practice is part of an ongoing series on easing anxiety. Honor the system, take what resonates, and remember—we already have what we need within us.
If feeling ready to deepen this practice or have questions, connect with Dr. Toni here to explore one-on-one guidance and support.