What Is ‘Somatic Anxiety’ and How Do You Regulate It?

Have you ever felt anxious, but couldn’t quite name why? Maybe your chest was tight, your stomach churned, or your jaw tensed—long before you even had an anxious thought. That’s the essence of somatic anxiety.

Somatic anxiety isn’t “all in your head.” It lives in your body. And if you’ve ever felt overwhelmed, on edge, or physically unsettled for no obvious reason, you’ve likely experienced it.

Understanding Somatic Anxiety

“Somatic” simply means “of the body.” Somatic anxiety is what happens when your nervous system responds to stress by activating physical symptoms, even when you’re not consciously thinking about anything stressful.

Common physical signs of somatic anxiety include:

• Racing heart or palpitations

• Muscle tension, especially in the shoulders, jaw, or neck

• Digestive issues like nausea or bloating

• Shallow breathing or chest tightness

• Restlessness or difficulty sitting still

• Feeling wired but tired

This kind of anxiety often stems from past stress, trauma, or chronic overactivation of the nervous system. Your body learns to stay in fight-or-flight mode—even when you’re safe.

Why Traditional “Mind-Only” Strategies Aren’t Enough

Telling yourself to “just calm down” doesn’t work when your body is already in survival mode. Somatic anxiety often doesn’t respond to logic—it responds to regulation. That’s why body-based strategies are essential.

If you’ve tried mindfulness apps or thought reframing without much relief, it doesn’t mean you’re doing it wrong. It means your body may need to feel safe before your mind can.

How to Regulate Somatic Anxiety

Here are some trauma-informed, nervous-system-friendly ways to soothe somatic anxiety:

1. Ground Through Your Senses

Orienting your body to the present moment helps interrupt the anxiety loop. Try:

• Running your hands under cold water

• Holding an ice cube

• Noticing 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste

• Weighted blankets or deep pressure touch

2. Move Gently

Movement helps discharge pent-up nervous energy. This doesn’t have to be a workout—just intentional movement.

• Go for a slow walk and feel your feet hitting the ground

• Stretch your arms, neck, and spine

• Try shaking out your hands or limbs for 30 seconds

3. Breathwork That Calms, Not Activates

Many people with somatic anxiety find that deep breathing actually increases anxiety at first. Instead, try gentle, rhythm-based breathing:

• Inhale for 4 counts, exhale for 6 (longer exhales cue safety)

• Try humming or sighing on the exhale to relax the vagus nerve

• Place one hand on your chest and one on your belly to guide your breath lower

4. Soothing Touch or Self-Soothing Gestures

Touch helps signal safety to your nervous system.

• Place your hand on your heart or over your belly

• Give yourself a gentle hug or rub your arms

• Try tapping your collarbone or forehead gently (emotional freedom techniques)

5. Create a “Body Safety” Ritual

Instead of waiting until anxiety hits, create a daily 5-minute ritual to remind your body it’s safe:

• Lie on the floor and feel supported by gravity

• Listen to calming music and sway slowly

• Wrap up in a cozy blanket and take a few slow breaths

Somatic Anxiety Is a Signal, Not a Sentence

Your body isn’t betraying you—it’s doing its best to protect you based on past experiences. Learning how to regulate somatic anxiety isn’t about “fixing” yourself; it’s about creating felt safety.

With the right tools and support, your body can begin to unwind from that constant state of tension. You can finally feel calm from the inside out.

You Deserve to Feel Safe in Your Body Again

If somatic anxiety is keeping you stuck in a cycle of overwhelm, you don’t have to face it alone.

Book a free consultation today and get support tailored to your nervous system. Let’s help your body remember what it feels like to feel safe, grounded, and truly at ease.