5 Somatic Techniques to Calm Anxiety This Summer
Feeling overwhelmed, scattered, or anxious this summer? You’re not alone — and you’re not broken. You might just be stuck in survival mode. Between rising temperatures, disrupted routines, and the constant pressure to “enjoy every moment,” your nervous system can feel like it’s running on overdrive.
Somatic therapy offers gentle, body-based techniques to help you regulate anxiety in real time — no meditation cushion or hour-long yoga session required. These practices are especially helpful during the summer months when overstimulation, heat, and social burnout make it harder to stay grounded.
Here are five somatic techniques you can try right now to feel calmer, connected, and in control.
1. Orienting: Give Your Brain a Safety Update
When you’re anxious, your body acts like you’re in danger — even when you’re not. Orienting helps your nervous system notice that you’re safe right now.
Try this:
Turn your head slowly and look around the room or space you’re in. Let your eyes land on colors, textures, and shapes. Notice anything interesting or pleasant.
This simple act of scanning your environment tells your brain: “I’m safe. I can settle.”
2. Grounding Through Your Senses
When your thoughts spiral, your body can bring you back to the present. Sensory grounding helps interrupt anxious loops by shifting your attention to physical sensations.
Try this:
Press your feet firmly into the ground.
Hold an object (like a cold glass or smooth stone) and describe its texture out loud.
Run your hands under cool or warm water for 30 seconds.
This can be especially soothing during hot summer days when your body is overstimulated by heat, noise, and activity.
3. The 4-7-8 Breath
Many anxious people struggle with shallow or overactive breathing. The 4-7-8 technique can help you slow down your heart rate and settle your nervous system.
Try this:
Inhale through your nose for 4 counts
Hold your breath for 7 counts
Exhale slowly through your mouth for 8 counts
Repeat 3–4 rounds. If holding your breath feels uncomfortable, adjust the numbers to fit your body. The goal is slow and gentle, not perfect.
4. Havening Touch: Calm Through Soothing Contact
Havening is a self-soothing touch technique that helps reduce anxiety and emotional distress. It works by stimulating delta waves in the brain and sending calming signals to the nervous system.
Try this:
Gently rub your arms from shoulders to elbows, like you’re giving yourself a comforting hug.
You can also stroke the sides of your face or palms in slow, rhythmic motions.
Use this whenever you feel overwhelmed, disconnected, or emotionally raw — like after a hard conversation or a draining social event.
5. Shake It Off (Literally)
Animals naturally shake after a stressful event to release tension — and humans can too. Shaking is a powerful somatic release technique that helps discharge stored energy and reset your system.
Try this:
Stand up and bounce or shake your arms, legs, hips, and shoulders for 30–60 seconds.
Let your body move in any way it wants — no judgment.
Follow it with a deep breath and notice how you feel.
This can be especially helpful after a long, overstimulating day in the heat or crowds.
Regulating Your Anxiety Starts With the Body
You don’t have to think your way out of anxiety — especially when your body is the one holding the stress. These somatic techniques can help you feel more in control, even when life feels chaotic.
At Salty Counseling, I specialize in helping high-achieving women and LGBTQ+ professionals reconnect with their bodies through somatic therapy, EMDR, and nervous system healing. If you’re ready to feel more grounded and less reactive this summer (and beyond), I’d love to help.
📞 Book Your Free 20-Minute Consultation
Let’s talk about what you’re going through and whether somatic therapy is the right fit for you.
