One of the most common questions I get in my anxiety relief courses is, “How do I get rid of anxious sensations as quickly as possible?”
This is a completely understandable question. When panic and anxiety show up, they don’t just stay in our thoughts, they tend to take over our physiology too. And it’s unpleasant, to say the least. When the body feels like it’s in danger, it makes complete sense to desperately want to escape the discomfort.
This is one of the hardest parts of working with anxiety. The body is screaming “Danger!” while your mind is pleading, “Make these feelings go away.”
Of course, we don’t have to pretend to like anxious sensations. But difficulty arises when we hold the belief that the sensations must go away before we can be okay, or when we mistakenly believe that focusing on them or hating them will actually help to relieve them. When we get hyper-focused on the unpleasant sensations, it seems like that’s all that exists. This creates a feedback loop where fear fuels sensations, and sensations fuel more fear.
To break this cycle, we don’t need to try to force the fear to leave. We need to change how we respond to it. Here are four practical shifts to help you navigate the internal storm of anxious sensations.
1. Widen Your Awareness
When anxious sensations appear, the brain’s natural survival mechanism is to zoom in on the perceived threat. The mind tends to hyper-focus on whatever is most uncomfortable in the body.
One way to shift this pattern is to experiment with widening your awareness. Take a moment to scan your body for areas that feel neutral. Maybe your feet feel neutral, or your hands, your shoulders, or even one toe. See what it’s like to shift your focus from unpleasant sensations to areas of your body that feel neutral.
You can also look around your physical environment. Notice the colors or shapes around you. Feel the surface supporting your body. Remind your nervous system: “Even though my body is highly activated right now, in reality, I am safe in this moment.” These neutral observations provide your brain with evidence that you are actually safe.
2. Shift From Fear to Curiosity
I like to think of intense physical sensations as internal weather patterns. Most of us don’t tend to judge a thunderstorm outside or sit and watch it all day and assume the sun will never shine again. We simply accept that a storm is passing through. Our sensations are like that too.
Instead of meeting an internal storm with disapproval (“I hate this. How can I get rid of these feelings?”), try meeting it as a curious observer.
Try shifting your inner dialogue to: “That’s interesting. My mouth feels dry. There’s some fluttering in my belly. I can observe these sensations as if they were weather patterns.”
Curiosity shifts the brain and body into a different mode than fear. It changes your role from being consumed by sensations to being an objective observer of them. This shift often softens the struggle, even if the sensations don’t disappear immediately.
3. Listen to the Message
Our bodies tend to whisper when they need something. If we ignore the whisper, they get louder. If we continue to ignore them, they eventually have to scream.
Healing often begins when we shift from asking, “How do I make this stop?” to asking, “If these sensations could speak, what would they say?”
When we stop dreading anxious sensations and actually listen, they often hold profound clues about what needs attention, expression, or support in our lives.
One of my clients realized her panic was pointing to a lack of healthy boundaries. Her body flared up with panicky sensations whenever she gave more of herself than she actually had to give.
A student of mine discovered that symptoms of anxiety were reactions to years of relentless self-criticisms that the body could no longer take.
Another student realized her panic was screaming for a true pause. She needed to build in more moments of fulfilling rest.
Ultimately, anxious sensations are not an enemy to defeat. They are either old tensions waiting to be processed, or current indicators guiding you toward what needs attention or change.
4. Parent Your Frightened Nervous System
If a terrified child ran to you for comfort, I highly doubt you would yell at them to, “Stop being afraid!” or “Calm down already!” You would likely offer them your calm, steady, loving presence. You might wrap them in a hug, rock them gently, and reassure them that you are here, they are safe, and this will pass.
Your nervous system responds to that same kind of care. Instead of trying to overpower anxiety, try to soothe it. Put a hand on your heart. Wrap yourself in a warm blanket. Take a few slow breaths. Speak to yourself with the tenderness you would offer someone you love.
If you try these tools and the sensations of anxiety or panic persist or come right back, please know that you’re not doing anything wrong.
Many people interpret the return of anxiety or panic as a failure to cope with life. But rewiring the nervous system doesn’t happen because internal storms never return. It happens because, moment by moment, your brain accumulates evidence that you are safe and that you can ride the storms out with supportive practices.
Progress doesn’t mean you never feel anxious again. It’s about meeting the moment differently, and regularly asking yourself: Can I become just a little less afraid of being afraid? Can I promise not to abandon myself while this storm of sensation moves through my system?
Real healing doesn’t come from trying to force fear out the door. It comes from showing your brain, over and over again, that when internal storms arrive, you will meet yourself with curiosity, compassion, and patience. Over time, your brain realizes it no longer needs to sound the alarm quite so loudly because you’re processing your emotions, challenging unhelpful thoughts, setting healthy boundaries, and actively listening to your needs.
