How It Works

Stress and trauma are “stored” / “held” in the body. Movement helps “un-store” them, reducing and managing their impact. Movement:

• loosens tight muscles, lowering the body’s contribution to feeling anxious

• reduces stress hormones (adrenaline/cortisol), lowering blood pressure

• increases serotonin and dopamine, improving emotional processing, memory and attention

• increases endorphins, the body's natural painkillers, antidepressant + mood elevators

• activates the ventral hippocampus, our brain part involved in regulating emotions and anxiety, enabling us to lower our distress.

Movement “sets in motion” a cascade of physiological management tools for feelings and thoughts. Start moving to cope.

How to Use

The goal is to move your feet and in so doing, move both your large muscles (arms/legs) and small muscles (hands). Note the sensations - your arms in the air, your feet touching the ground. By focusing on your body, you help your nervous system become “unstuck” and move out of an immobilized, stress-response state. Mix it up - if you can’t do one movement or it’s not helping, try something else. Just keep moving.

When to Use - Signs of Stress/Trauma

• immobilized, freezing, not moving

• preoccupied, worried, overwhelmed

• anxious, panicked, agitated

• hypervigilant: scanning for danger

• mind is racing

• withdrawn: struggling to connect with others

What It Can Do

• relieve stress, muscle tension

• lower risk for depression

• decrease anxiety, depression

• occupy your mind, distract you from distressed feelings

• improve mood, increase control over feelings (self-regulation)

• improve memory, concentration

• improve body awareness

• promote integration of mind, feelings and body, improving self-control and self-efficacy