Feeling safe in your own body is more than just a physical sensation; it’s a profound emotional and psychological state that impacts our overall well-being. In a world filled with uncertainties, it’s essential to cultivate a sense of safety from within, allowing us to navigate life’s challenges with confidence and resilience.

Whether you’ve faced trauma, anxiety, or simply the everyday stresses of life, understanding how to feel safe in your body can be a transformative journey. Let’s guide you through this journey, with actionable steps and insights to help you find that inner sanctuary of safety and peace.

What is feeling safe in your body?

Feeling safe in your body means experiencing a sense of security, comfort, and trust within oneself. It’s not just about being free from physical harm but also about feeling emotionally and psychologically secure. When we feel safe, our nervous system is relaxed, and our brain can function without being in a constant state of alert. This feeling of safety allows us to:

  • Connect deeply with our emotions and thoughts.
  • Engage in meaningful relationships without fear.
  • Navigate challenges with resilience and confidence.
  • Prioritize self-care and well-being.
  1. Recognize Your Feelings

    Start by acknowledging how you currently feel. Whether it’s anxiety, discomfort, or any other emotion, recognizing it is the first step toward addressing it. It can be difficult to confront uncomfortable feelings, especially if they stem from past traumas. Keep a journal to track your emotions. Over time, you’ll notice patterns and triggers, helping you address the root causes.

  2. Practice Grounding Techniques

    Grounding exercises help you connect with the present moment, diverting your focus from distressing thoughts. Some might find it hard to concentrate initially. Try the 5-4-3-2-1 technique: Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.

  3. Engage in Deep Breathing

    Deep, controlled breathing can calm the nervous system and reduce feelings of anxiety. You might feel lightheaded when starting out. Begin with short sessions. Inhale for a count of four, hold for four and exhale for four. Gradually increase the duration as you become more comfortable.

  4. Create a Safe Space

    Designate a place in your home where you can retreat and feel secure. This could be a cozy corner, a specific room, or even a spot in your garden. You might have limited space or shared living conditions, but you can use headphones, soft lighting, or comforting textures to create a sense of safety even in a small area.

  5. Limit Exposure to Triggers

    If certain situations, people, or stimuli make you feel unsafe, it’s okay to set boundaries or limit your exposure, even though that can sometimes induce the fear of missing out or upsetting others. Communicate your feelings with loved ones. They’ll likely understand and support your need for self-care.

  6. Engage in Physical Activity

    Exercise can release endorphins, which are natural mood lifters. It also helps in grounding and feeling more connected to your body. If you feel you lack physical stamina or a deep sense of motivation, start with low-impact exercises like walking or yoga. Celebrate small achievements to build motivation.

  7. Practice Mindfulness and Meditation

    These practices can help you stay present and cultivate a deeper connection with yourself. It is often difficult to quiet the mind or find time for meditation, but you can start with short, guided meditations. As you become more practiced, you can explore longer sessions or different techniques.

  8. Seek Professional Help

    If you’ve tried different other solutions to feel safe and none are working, sometimes, the journey to feeling safe requires guidance from a therapist or counselor. Don’t focus on the stigma around seeking mental health support and prioritize yourself over anything else. If you don’t care about yourself, nobody else will. Look for community resources, sliding scale therapists, or online counseling platforms that offer affordable options, if you are on a budget or can’t afford sessions.

Let’s dive deeper 👇

Building a Deeper Connection with Your Body

To get to your inner safety you need a genuine connection with your body. Let’s find a few more things to enhance the deep sense of security and well-being.

Understanding the Brain-Body Connection

Our brain and body are intricately linked. When we experience stress or trauma, our brain sends signals that can make our body feel tense or unsafe. By understanding this connection, we can better address the root causes of our discomfort.

  • Tip: Regularly check in with yourself. Ask, “How does my body feel right now?” This simple question can reveal a lot about your current emotional state.

Nurturing Self-Care Practices

Photo by Chris Benson on Unsplash

Self-care isn’t just about pampering yourself; it’s about taking actions that promote well-being and safety.

  • Routine: Establish a daily routine that includes activities you love. Whether it’s reading, gardening, or painting, these activities can serve as anchors, making you feel grounded.
  • Sleep: Prioritize sleep. A well-rested body is more resilient and can better handle stress.
  • Nutrition: Eat balanced meals. What we consume can impact our mood and feelings of safety.

Creating a Support System

Having a support system can significantly enhance feelings of safety. This doesn’t necessarily mean having a large group of friends but having meaningful, supportive relationships.

  • Connect: Spend time with loved ones. Even a short chat can make a difference.
  • Join Groups: Consider joining support groups or community groups that align with your interests.

Using Affirmations

Positive affirmations can rewire our brains, helping us feel more secure and confident in our bodies.

  • Practice: Start your day with positive affirmations like “I am safe in my body” or “I trust myself.”
  • Visualize: As you say these affirmations, visualize yourself feeling safe and confident.

Understanding the Role of the Nervous System

Our nervous system plays a crucial role in how safe we feel. When it’s constantly activated due to stress or trauma, we can feel perpetually unsafe.

  • Educate: Learn about the fight, flight, or freeze response. Understanding this can help you recognize when your body is in a state of stress.
  • Techniques: Consider techniques like progressive muscle relaxation or biofeedback to regulate your nervous system.

Your Road to Inner Safety

Our perception of safety isn’t just an individual experience; it’s shaped by societal norms, media influences, and collective experiences. While personal practices can enhance our sense of safety, understanding the broader societal context can empower us to navigate challenges more effectively:

  • Media’s role: Constant exposure to distressing news or unrealistic portrayals can impact our sense of safety. It’s essential to curate our media consumption, focusing on uplifting and educational content.
  • Digital safety in today’s age: Our online presence, from social media interactions to digital transactions, can influence our sense of security. Ensuring robust digital safety practices, from strong passwords to being cautious about sharing personal information, is crucial.

Past traumas, whether physical or emotional, can deeply impact our sense of safety. Recognizing the signs of trauma and seeking appropriate interventions, be it therapy or support groups, can pave the way for healing. Trauma can manifest in various ways, from sudden panic attacks to a lingering sense of unease. Recognizing these signs and seeking help is a sign of strength, not weakness.

The Power of Community

How to Feel Safe in Your Body - Friends
Photo by Dim Hou on Unsplash

While the road to feeling safe in one’s body is deeply personal, community plays a pivotal role. Engaging in support groups, attending workshops, or simply having open conversations with loved ones and friends can reinforce safety.

Aside from being open with friends and family, consider joining groups or communities that focus on well-being, mental health, or personal growth. Sharing experiences and learning from others can be incredibly empowering.

Physical Safety FAQ

How can I practice feeling safe in my body?

Start by recognizing any discomfort or unease. Engage in grounding exercises, deep breathing, and create a safe space in your home where you can retreat and feel secure. Regular physical activity can also help release tension and promote a sense of well-being.

What makes you feel physically safe?

Factors like a secure environment, being away from potential harm, and having a support system can contribute to physical safety. Additionally, self-awareness and understanding one’s boundaries play a crucial role.

How can a woman feel safe alone?

Awareness is key. Stay alert to your surroundings, trust your instincts, and consider taking self-defense classes. Establish check-ins with loved ones when you’re out alone and always have emergency contacts on speed dial.

How does a young girl feel safe?

A girl feels safe when she’s in a trusted environment, surrounded by supportive individuals, and is educated about her rights and boundaries. Open communication with guardians or trusted adults can also enhance her sense of security.

How to ensure home safety?

Install security systems, ensure all doors and windows have sturdy locks, and be cautious about sharing your whereabouts. Regularly check smoke alarms and have an emergency plan in place for unforeseen situations.

Why do I feel unsafe at night?

This feeling can stem from innate evolutionary instincts, past traumatic experiences, or heightened anxiety. It’s essential to address the root cause, whether it’s improving home security or seeking therapy for past traumas.

Emotional and Psychological Safety FAQ

How do I make my nervous system feel safe?

Engage in activities that promote relaxation, such as deep breathing, meditation, or progressive muscle relaxation. Understanding the fight or flight response and recognizing triggers can also help in regulating the nervous system.

What is feeling safe like?

Feeling safe is a state of comfort, trust, and security within oneself. It’s a sense of peace, free from constant alertness or fear, allowing one to connect deeply with emotions and engage in meaningful relationships.

How can I protect my heart emotionally?

Set clear boundaries, communicate your feelings openly, and surround yourself with supportive individuals. Engage in self-care practices and consider seeking therapy to address any unresolved emotional wounds.

How to build safety in relationships?

Open communication, trust, and mutual respect are foundational. Both parties should feel heard and valued. Setting boundaries and understanding each other’s triggers can also enhance safety in relationships.

What does “feeling safe” mean in psychology?

In psychology, “feeling safe” refers to a state where an individual feels secure from threats, both physical and emotional. It’s closely linked to the body’s nervous system and how the brain perceives potential dangers.

How can I find emotional safety?

Cultivate self-awareness, engage in therapeutic practices, and surround yourself with supportive individuals. Creating a safe space, both physically and emotionally, can also enhance feelings of safety.

Understanding Unsafe Feelings FAQ

Why does anxiety make you feel unsafe?

Anxiety activates our body’s fight or flight response, making us hyper-aware of potential threats, even if they aren’t present. This heightened state of alert can create a persistent feeling of unsafety.

Why do I have an unsafe feeling?

Unsafe feelings can arise from past traumas, current stressors, or even ingrained beliefs from childhood. It’s essential to identify the root cause to address and manage these feelings effectively.

Why do I feel in danger?

Feeling in danger can be a result of real external threats or internal perceptions shaped by past experiences. It’s crucial to differentiate between actual danger and perceived threats to respond appropriately.

What makes you unsafe?

Factors like unfamiliar environments, past traumas, or being around individuals who have harmed or threatened us can contribute to feelings of unsafety. Recognizing these triggers can help in creating protective boundaries.

Coping and Security FAQ

How to cope with anxiety and still feel safe?

Practice grounding techniques, engage in deep breathing exercises, and consider cognitive-behavioral therapy. Establishing a routine and seeking support from loved ones or professionals can also help.

How to feel secure in today’s world?

Stay informed, but avoid overexposure to distressing news. Build a support system, engage in self-care practices, and consider learning self-defense or other safety measures.

How to find security with PTSD?

Seek professional therapy, especially trauma-focused therapies like EMDR. Join support groups, practice self-care, and establish safety routines to manage triggers.

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