5 Evidence-Based Tools using Mind-Body Connection to Cope with Anxiety and Depression

Jennifer Bennethum, LCSW

Anxiety and depression can leave us feeling disconnected from ourselves, like we're floating through life without solid ground beneath our feet. One of the most effective ways to combat these feelings is by reconnecting with your body and regulating the nervous system. When we're grounded, we're better equipped to handle overwhelming emotions, manage stress and anxious thoughts and have an overall healthier well-being.

Here are five evidence-based tools that can help you reconnect with your body and find relief from anxiety and depression.

Deep Breathing

Why It Works:
When someone tells you to take a breath while in an activated state, your first response might be…” You breath” or “I am breathing”. But the truth is that if you use a breathing technique, you will see quickly that it works. Deep breathing helps activate the parasympathetic nervous system, which calms the body and reduces anxiety. It shifts the focus from racing thoughts to the present moment.

How to Do It:
Try the four, seven, eight technique:

· Inhale through your nose for a count of 4, down into your lungs so that your stomach will appear to be filling up.

· Hold the breath for 7 seconds.

· Exhale slowly through your mouth for a count of 8, with your stomach appearing to deflate.

· Repeat 3-4 times.

This method will slow your heart rate, bring your attention to the rhythm of your breath and can be anchoring to your body and to the present.

Progressive Muscle Relaxation (PMR)

Why It Works:
PMR reduces tension by helping you identify and release muscle tightness, which often accompanies anxiety and stress. You are also tightening your muscles on purpose and can then teach your muscles to relax on purpose.  Research shows it can decrease symptoms of anxiety, improve sleep and assist with coping with chronic pain.

How to Do It:

Start by lying or sitting down. Relax your entire body. Take five deep, slow breaths. If you are experiencing pain in any of the muscle groups, you can skip those muscles.  As you tighten, breath in, and when you release, breath out

• Curl your toes inward. Hold for 4 seconds, then let go. (Repeat)

• Next, tense your calf muscles. Hold for 4 seconds, then let go. (Repeat)

• Move your knees toward each other. Hold for 4 seconds, then let go. (Repeat)

• Squeeze your thigh muscles. Hold for 4 seconds, then let go. (Repeat)

• Clench your hands. Hold for 4 seconds, then let go. (Repeat)

• Squeeze your buttocks. Hold for 4 seconds, then let go. (Repeat)

• Contract your abdominal muscles. Hold for 4 seconds, then let go. (Repeat)

• Tense your arms. Hold for 4 seconds, then let go. (Repeat)

• Raise your shoulders to your ears. Hold for 4 seconds, then let go. (Repeat)

• Press lips together tightly. Hold for 4 seconds, then let go. (Repeat)

• Close your eyes tightly. Hold for 4 seconds, then let go. (Repeat)

• Tighten up your whole body at once. Hold for 4 seconds, then let go. (Repeat)

This practice not only reduces physical tension but also activates the ‘rest and digest’ part of the nervous system that promotes relaxation and mindfulness by encouraging you to focus on each part of your body.

Grounding Exercises

Why It Works:
Grounding exercises help you reconnect with the present moment, which is especially helpful during anxiety attacks or when feeling overwhelmed. You can do this by yourself or ask someone to lead it for you. Maybe writing it down so that you can reference at a later time.

How to Do It:

· 5-4-3-2-1 Technique: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. (If you are unable to see, touch, hear, smell or taste something, can you imagine in your mind what an item might look like, what something soft or cold might feel like, what a common sound is that you hear often, what your favorite food might taste like?)

· Feel your feet on the ground. Notice the support beneath you.

This exercise uses all 5 of your senses to pull you out of anxious spirals by anchoring you in the here and now, reorienting you to your surroundings.

Mindful Movement

Why It Works:
Activities like yoga, walking, or stretching help you reconnect with your body through movement. Research shows mindful movement reduces anxiety and depression by releasing endorphins and promoting a sense of control.

How to Do It:

· Choose gentle movements that feel good.

· Pay attention to each movement, noticing the sensations in your body.

· Focus on your breath as you move.

Mindful movement isn’t about exercise; it's about reconnecting with your body and finding a rhythm that grounds you.

Body Scanning

Why It Works:
Body scanning helps you become aware of where you’re holding tension. Studies show that mindfulness practices like body scans can reduce anxiety and improve emotional regulation.

How to Do It:

· Close your eyes and take a few deep breaths.

· Slowly bring your attention to each part of your body, starting from your head and moving to your toes (you can use your hand in front of each body part that you are scanning as you move down the body if it helps).

· Notice sensations without judgment.

This practice encourages a non-judgmental awareness of your physical state, promoting acceptance and relaxation.

You’re not alone, and every step you take toward reconnecting with yourself is a step toward healing.

Anxiety and depression can make us feel disconnected and overwhelmed.

These five evidence-based tools are a few simple but powerful ways to reconnect with your body, grounding you in the present moment and helping you manage difficult emotions.

Start by experimenting with one technique and see how it feels. You might be surprised at how such small practices can make a big difference. The more you can practice these techniques the more effective they will be and can become more of a reaction instead of something you need to actively seek out when we are having a hard time thinking straight.

If you’re struggling, remember it’s okay to seek help. Combining these tools with professional support can be a powerful way to manage anxiety and depression. Send us a message if you would like to explore further and meet with a licensed mental health therapist.