The Somatic Workbook for Anxiety
By Mable Jacquard McGowan
Length6h 5m
About this audiobook
Transform Your Anxiety Through Your Body's Natural Wisdom
Your nervous system holds the key to lasting anxiety relief. This comprehensive workbook provides 50+ proven body-based exercises that help you regulate your nervous system naturally and find peace in just 10 minutes a day.
Discover the Power of Somatic Healing for Anxiety
Unlike traditional approaches that focus only on thoughts, this workbook teaches you to work directly with your body's stress responses. Learn to recognize early anxiety signals, interrupt panic cycles, and build lasting resilience through gentle, science-backed techniques.
What You'll Learn:
Grounding exercises to connect with present-moment safety
Sensation tracking to understand your body's anxiety language
Breathing techniques that calm your nervous system in minutes
Movement practices to release stored tension and stress
Emergency regulation tools for acute anxiety moments
Micro-practices that fit seamlessly into busy schedules
Perfect for:
People seeking natural anxiety relief without medication
Anyone interested in trauma-informed self-help approaches
Busy individuals who need quick, effective stress management
Those who want to understand their nervous system responses
Readers of polyvagal theory and somatic therapy books
Evidence-Based Techniques for Real Results
Each exercise is grounded in neuroscience research and somatic therapy principles. You'll learn practical applications of polyvagal theory, vagus nerve stimulation, and window of tolerance expansion - all explained in accessible, jargon-free language.
Start Your Journey to Nervous System Regulation Today
This workbook provides everything you need to begin healing anxiety from the inside out. With step-by-step instructions, real-world examples, and customizable practices, you'll develop a personalized toolkit for lasting anxiety relief.
Stop letting anxiety control your life. Reclaim your peace through your body's innate capacity for healing and regulation.
Audiobook details
GenrePsychology, Self-Help
Length6 hrs 5 mins
Narrated byListen with 1,000+ voices
FormateBook with Audio
Publish dateSep 1, 2025
LanguageEnglish
Table of contents
1The Somatic Workbook for Anxiety
2Your Body Is Not the Enemy
3Chapter 1: Grounding: Exercises to connect with the present moment through your senses
4Chapter 2: Tracking Sensation
5Chapter 3: Resourcing
Show all chaptersShow less
6Step 1: Somatic Resource Scan
7Step 2: Memory Resource Exploration
8Step 3: Environmental Resource Check
9Step 4: Relational Resource Reflection
10Step 1: Contact the Resource
11Step 2: Amplify the Positive Sensations
12Step 3: Anchor the Resource
13Step 4: Practice Returning to the Resource
14Chapter 4: The Power of the Breath
15Chapter 5: Mindful Movement
16Chapter 6: The Art of Pendulation
17Step 1: Contact the Uncomfortable Sensation
18Step 2: Transition to the Comfortable Sensation
19Step 3: Pendulate Between the Two
20Step 4: Notice Changes
21Chapter 7: Titration and Discharge
22Chapter 8: A 5-Minute Somatic Reset for a Stressful Workday
23Chapter 9: Using Somatics to Navigate Difficult Conversations
24Step 1: Discharge Activation (2-3 minutes)
25Step 2: Ground and Orient (2 minutes)
26Step 3: Emotional Check-In (2 minutes)
27Step 4: Resource Connection (2 minutes)
28Step 5: Integration Reflection (3-5 minutes)
29Chapter 10: Creating a Somatic Self-Care Routine
30Chapter 11: Emergency Regulation Toolkit: 2-Minute Nervous System Resets
31Chapter 12: Micro-Moments of Regulation: Weaving Somatics Into Your Day
32Conclusion: Living an Embodied Life
33Reference
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