Staying Connected to Your Body When Your Mind Is in Survival Mode

As a therapist specializing in trauma and women’s health, I often work with clients who feel disconnected from their bodies. When our nervous system is in survival mode, our bodies can feel numb, tight, or tense. We may feel unsafe in our own skin. One of the first steps I focus on in sessions is helping clients reconnect with their bodies through gentle, intentional practices that promote safety and grounding.

Here are some ways to start reconnecting:

1. Start with Your Breath

Breathing is one of the most accessible tools for regulating your nervous system. Try this simple exercise:

  1. Place one hand on your chest and the other on your belly.

  2. Inhale slowly for four counts, noticing your belly rise.

  3. Exhale for six counts, allowing your body to soften.

Even a minute of mindful breathing can help your nervous system move out of survival mode and into a state of calm.

2. Body Scan Check-In

Gently check in with your body from head to toe:

  • Notice areas of tension, discomfort, or numbness.

  • Observe without judgment - you don’t need to “fix” anything.

  • Try labeling sensations aloud or in writing (e.g., “tight chest”).

This simple practice strengthens the connection between mind and body.

3. Gentle Movement

Intentional movement can release tension and help you feel grounded:

  • Walk slowly, noticing the sensation of your feet touching the ground.

  • Stretch, sway, or roll your shoulders.

Even small movements can signal to your nervous system that it’s safe to relax.

4. Engage Your Senses

Grounding your senses brings you back into the present:

  • Hold a warm cup of tea and notice the temperature and texture.

  • Listen to calming music or nature sounds.

  • Touch a soft object and pay attention to how it feels.

Engaging your senses reminds your body that it is safe here and now.

5. Practice Self-Compassion

Survival mode can amplify self-criticism. Pause and ask yourself:

  • “What do I need right now to feel safe in my body?”

  • “How can I offer myself care in this moment?”

Journaling or speaking your reflections aloud can deepen your connection to yourself.

A Gentle Reminder
 Reconnecting with your body doesn’t have to take a lot of time. Even brief, consistent practices can help you feel more grounded, resilient, and present. Over time, these small steps teach your nervous system that safety and connection are possible even when your mind feels otherwise.

Raina Wadhawan