Anxiety and panic are no joke, especially when the body chimes in: hyperventilation, elevated heart rate, confusion, squirming, stiffened joints, jaw clenching, teeth grinding, digestive upset, etc. Sure, we can often trace these responses back to what’s causing them and possibly devise a cure. But that takes time, and people who are grasping for self-control typically don’t have it. Fortunately, bilateral stimulation can help us to (re)establish internal balance, even when calamity seems ready to strike. Research has shown that when people move their bodies in ways that cause us to cross the midline of the brain, consolidation of its left and right hemispheres occurs, naturally helping us to relax. Additionally, working memory is redistributed, methodically diverting our focus away from worry and, hopefully, the ensuing physical reactions. Some examples of these movements:
- Variations of “tapping”: Alternately touching our hands to opposite upper arms, snapping our fingers, light strokes of our hands against our bodies (e.g., face, ears). Actions better-suited for sitting: hands touching our upper legs, feet/toes tapping the floor
- Walking, jogging for even a short duration
- Playing a musical instrument that promotes use of both hands, like a conga drum or piano
- The effect of bilateral stimulation on the body’s central nervous system has proven so profound that it’s a foundational element of Eye Movement Desensitization and Reprocessing (EMDR), an evidence-based therapy which is widely used to treat post traumatic stress disorder
- Although bilateral stimulation can be tailored to meet personalized goals, to overcome anxiety and panic we’ll likely benefit from quicker movements performed at short intervals, such as brisk tapping for periods ranging from 10-30 seconds. (This isn’t professional recommendation but a general guideline to help get you started safely and effectively)