Why a Body Scan is Your Secret Weapon Against Anxiety
Let’s talk about something that can help with anxiety that doesn’t involve forcing yourself to "make your mind go blank"—because, let’s be real, is that really good for you? Meditation can be a bit of a struggle (or impossible) for anyone with anxiety. The idea of sitting quietly and clearing your mind? Your thoughts are already running a marathon, and you’ve probably tried to tell your brain to shut up a few times (no judgment here). But here’s the good news: there’s a way to give your mind something to do while also helping your body relax—and it’s called a body scan.
What is a Body Scan?
A body scan is a simple grounding exercise where you check in with each part of your body, noticing any tension or discomfort.
It’s like taking a mental inventory of how you’re physically feeling
—because sometimes we get so wrapped up in our anxious thoughts, we forget about our bodies, even though they’re holding onto the stress we can’t see. It’s like a physical version of taking a mental health check-up.
Why Does it Help?
For people with anxiety, disconnecting from our bodies can actually make things worse. You might not realize how tense you’re getting throughout the day, but if you’re feeling on edge, your body’s probably holding on to some of that stress. A body scan helps you reconnect with your body—identifying where your tension lies—and allows you to release it, little by little. It’s like a mini-vacation for your mind and body, but with zero packing required.
How to Do It (and Why It’s So Effective)
Here’s a step-by-step guide to doing a body scan that you can try anywhere, any time:
Find a quiet spot—somewhere you can sit or lie down without distractions.
Close your eyes—and take a few moments to focus on your breath. Nothing too fancy, just a gentle inhale and exhale.
Start from your head—and slowly work your way down, paying attention to each body part. Begin with your scalp, move to your forehead, then your eyes, nose, and mouth. Continue down through your neck, shoulders, arms, and hands, and then move through your chest, stomach, and lower body, finishing with your toes.
Notice tension—When you notice a muscle that feels tight, imagine the tension melting away with each exhale. Don’t force it, just let it go with the breath.
The magic of the body scan comes from the fact that it gives your brain something to do while allowing your muscles to relax at the same time. When your mind has to focus on something like your chin or your ears (yes, those random body parts that aren’t usually in your thoughts), it gives your racing thoughts something to latch onto. This helps slow things down so you can feel a little more grounded and a lot less anxious.
A Little Self-Discovery: Finding Where You Hold Your Tension
Another awesome benefit of the body scan is that it helps you figure out where you hold your tension. For me, it’s always been my jaw. You may notice it in your shoulders, your back, or even in your wrists. The point is, when you can pinpoint where the tension is hiding, it makes it so much easier to relax that part of your body. And that’s where the real relief comes from.
Here’s the kicker: Once you know where your body tends to store that stress (looking at you, jaw and shoulders), you can do a quick "check-in" with yourself during the day. If you're feeling tense at work or school, you can just focus on relaxing that specific area, like consciously unclenching your jaw, and—bam—you’ll feel a little bit lighter, a little bit less stressed, and probably a few numbers down on your personal anxiety scale.
My Go-To Hack: Jaw Relaxation
I use this all the time, and it works. Whenever I feel that tension creeping in, I immediately check in with my jaw and tell myself to relax it. Just that simple act can help me feel less on edge, less stressed, and much more in control. I’m not saying it’s a magic wand that makes everything perfect, but it definitely makes a big difference when you need a quick, simple fix for stress.
The Bottom Line
If you're dealing with anxiety, the body scan is a game-changer. It helps you focus your mind away from racing thoughts while giving your muscles the chance to relax. Plus, once you learn where you hold your tension, you can use the body scan as a super-easy way to check in with yourself throughout the day and release that stress before it builds up.
Give it a try the next time you’re feeling anxious or when you’re lying awake at night with your mind running a million miles a minute. It might just be the quick fix you need to bring a little peace back into your day.
And remember, you don’t need to "clear your mind" to feel better—you just need to give it something useful to do. A body scan might be exactly what your anxiety needs. Give it a try with the video above!