The Somatic Workbook for Anxiety

50+ Body-Based Exercises to Regulate Your Nervous System and Reclaim Your Peace in 10 Minutes a Day

Mable Jacquard McGowan

• Publisher: Jstone Publishing
• Year: 2025
• eBook ISBN: 9781923604193
• Edition: 0
• Topic: Psychology
• Subtopic: Psychiatry & Mental Health
• Index: Psychology

Transform Your Anxiety Through Your Body's Natural Wisdom

Your nervous system holds the key to lasting anxiety relief. This comprehensive workbook provides 50+ proven body-based exercises that help you regulate your nervous system naturally and find peace in just 10 minutes a day.

Discover the Power of Somatic Healing for Anxiety

Unlike traditional approaches that focus only on thoughts, this workbook teaches you to work directly with your body's stress responses. Learn to recognize early anxiety signals, interrupt panic cycles, and build lasting resilience through gentle, science-backed techniques.

What You'll Learn:

Grounding exercises to connect with present-moment safety

Sensation tracking to understand your body's anxiety language

Breathing techniques that calm your nervous system in minutes

Movement practices to release stored tension and stress

Emergency regulation tools for acute anxiety moments

Micro-practices that fit seamlessly into busy schedules

Perfect for:

People seeking natural anxiety relief without medication

Anyone interested in trauma-informed self-help approaches

Busy individuals who need quick, effective stress management

Those who want to understand their nervous system responses

Readers of polyvagal theory and somatic therapy books

Evidence-Based Techniques for Real Results

Each exercise is grounded in neuroscience research and somatic therapy principles. You'll learn practical applications of polyvagal theory, vagus nerve stimulation, and window of tolerance expansion - all explained in accessible, jargon-free language.

Start Your Journey to Nervous System Regulation Today

This workbook provides everything you need to begin healing anxiety from the inside out. With step-by-step instructions, real-world examples, and customizable practices, you'll develop a personalized toolkit for lasting anxiety relief.

Stop letting anxiety control your life. Reclaim your peace through your body's innate capacity for healing and regulation.

Table of contents

• The Somatic Workbook for Anxiety
• Table of Contents
• Your Body Is Not the Enemy
• Chapter 1: Grounding: Exercises to connect with the present moment through your senses
• Chapter 2: Tracking Sensation
• Chapter 3: Resourcing
• Step 1: Somatic Resource Scan
• Step 2: Memory Resource Exploration
• Step 3: Environmental Resource Check
• Step 4: Relational Resource Reflection
• Step 1: Contact the Resource
• Step 2: Amplify the Positive Sensations
• Step 3: Anchor the Resource
• Step 4: Practice Returning to the Resource
• Chapter 4: The Power of the Breath
• Chapter 5: Mindful Movement
• Chapter 6: The Art of Pendulation
• Step 1: Contact the Uncomfortable Sensation
• Step 2: Transition to the Comfortable Sensation
• Step 3: Pendulate Between the Two
• Step 4: Notice Changes
• Chapter 7: Titration and Discharge
• Chapter 8: A 5-Minute Somatic Reset for a Stressful Workday
• Chapter 9: Using Somatics to Navigate Difficult Conversations
• Step 1: Discharge Activation (2-3 minutes)
• Step 2: Ground and Orient (2 minutes)
• Step 3: Emotional Check-In (2 minutes)
• Step 4: Resource Connection (2 minutes)
• Step 5: Integration Reflection (3-5 minutes)
• Chapter 10: Creating a Somatic Self-Care Routine
• Chapter 11: Emergency Regulation Toolkit: 2-Minute Nervous System Resets
• Chapter 12: Micro-Moments of Regulation: Weaving Somatics Into Your Day
• Conclusion: Living an Embodied Life
• Reference