Words on worry

Worry

rooted in the unknown and fueled by overthinking

takes a quiet but powerful toll on our bodies.

It shortens the breath, unsettles the stomach, and sends blood sugar on an unsustainable rollercoaster, often leaving us reaching for yet another sweet fix.

But the effects of chronic worry don’t stop at the mind or digestive system.

Over time, it can deplete our energy, weaken the immune system, and contribute to conditions like chronic fatigue and fibromyalgia.

Perhaps most heartbreaking of all, worry disconnects us from the present moment and eating away our ability to trust (ourselves and life itself).

If left unchecked, worry drains our mind, body and spirit.

Here’s a list of accessible somatic exercises you can do to ease worry and gently bring yourself back to the body, no special equipment or prior experience needed:

1. Grounding through the Feet

• How: Sit or stand, and bring all your attention to the soles of your feet. Feel them touching the floor. Press them down slightly, and imagine sending roots into the earth.

• Why: Grounding reconnects you to the present and calms racing thoughts.

2. Orienting to the Space Around You

• How: Slowly let your gaze wander around the room. Name (silently or aloud) five things you see. Notice colors, shapes, and light.

• Why: Orienting helps your nervous system realize you’re safe right now.

3. Butterfly Hug (Bilateral Stimulation)

• How: Cross your arms over your chest, with hands resting on opposite shoulders or upper arms. Gently tap one hand, then the other, in a slow rhythm.

• Why: This soothes the nervous system and brings balance when worry feels overwhelming.

4. Vagus Nerve Stimulation with Sound

• How: Take a deep breath in, and on the exhale, hum softly — like a gentle “mmmm” sound. Feel the vibration in your chest or throat.

• Why: Activates the vagus nerve, shifting you out of fight-or-flight and into calm.

5. Shoulder Rolls + Sigh

• How: Slowly roll your shoulders up toward your ears, then exhale with a big sigh as you release them down. Repeat 3–5 times.

• Why: Releases tension and invites more breath into the body.

6. Hand on Heart + Belly Breathing

• How: Place one hand on your heart and one on your belly. Breathe slowly, feeling both hands rise and fall with each breath.

• Why: Reconnects you with your body and calms the mind.

7. Gentle Shaking or Jiggle

• How: Stand and gently shake out your arms, legs, and hips. Let your body move in any way that feels good.

• Why: Helps discharge excess energy and resets the nervous system.

8. Body Scan with Gratitude

• How: Close your eyes and scan through your body, part by part. As you notice each area, offer a small thank-you (e.g., “Thank you, legs, for holding me up”).

• Why: Brings awareness and a sense of care toward the body, counteracting worry.

9. Box Breathing (Square Breathing)

• How: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4. Repeat 3–5 rounds.

• Why: Regulates breath and signals safety to the brain.

10. Soft Touch or Self-Massage

• How: Gently stroke your arms, face, or neck with an open palm, as if giving yourself comfort.

• Why: Activates the calming, social nervous system and builds a sense of safety.

Upcoming events with guided somatic work included in them:

Summer of Self Love (half day retreat)

More info here

Wellness Weekend: Soul Nourishing Retreat

More info here

Let’s work together:

As a trauma informed accredited Life Coach, Neurolinguistic Programming & EFT practitioner, Clinical Hypnotherapist, Breathwork and yoga teacher with a holistic somatic approach, Carla Carolina Watson can support your journey.

For the last 7 years she’s worked in the wellbeing industry providing safe spaces for people to let go what’s holding them back and focus their energy on what truly matters for them while embracing their most authentic balanced self.

Carla has worked in renowned wellness centres, yoga studios, 1:1 with individuals all over the world as well as facilitating wellbeing spaces for local businesses to support their teams.

Her unique approach gives her clientsdifferent options to explore what works best for their goals. Through her offerings you can choose to work on: Phobias & Fears, Self-Reflection, Emotional Resilience, Anger, Communication, Stress Management and more.

Since becoming a mother two years ago she has focused on creating healing spaces for women and mothers to explore the benefits of different nourishing somatic practices like Sound Baths, Therapeutic Singing & Writing, Women Circles, and Wellness workshops.

Her services are also available to curate private gatherings like: Mother Blessings, Purposeful Hen Parties, Festivals and more.

Get in touch for more information: carlacarolinacoach@gmail.com