Think Safe, Feel Safe – A Guide to Feeling Safe
In times of stress and anxiety, one of the most fundamental needs we have is to feel safe. Safety isn’t just an external condition – it’s a state that must be felt in both the mind and the body. However, many people struggle to feel safe when faced with anxiety, trauma or overwhelming emotions. Often, we think of safety as a “mental state” or a “physical state,” but it’s actually a deeply integrated experience that involves both our mind and our body.
The key to feeling safe lies in consciously signalling safety to both the mind and the body. This works because the mind takes its cues from the body, and the body takes its cues from the mind. So, by learning to consciously send these safety signals, we can begin to create a sense of safety, security and peace, no matter the circumstances.
Think Safe, Feel Safe – Instructions
This is a simple yet powerful technique to help you to feel safe – in your body, heart and mind.
1. Ask Yourself: “Am I Safe Now?”
The first step is to check in with yourself. Take a moment to pause and ask: “Am I safe right now?” This question helps you assess your present environment, both physically and mentally. You might notice that, while your body is physically safe, your mind may still be reacting to past fears or anxieties. Just asking the question will bring awareness to the present moment and give you a sense of control.
2. Physically Check Your Environment
Next, take a moment to scan your environment. Are you in a secure, comfortable space? Are you free from immediate danger? Simply acknowledging that you are safe is a powerful way to settle your nervous system. This step helps your mind connect the dots between perceived threat and actual reality.
3. Affirm Your Safety
Now, say to yourself out loud or silently: “Yes, I’m safe.” By verbally affirming your safety, you are giving clear instructions to your body that it no longer needs to remain in “fight or flight” mode. The mind is closely connected to the body, and when we consciously tell ourselves that we are safe, it signals the body to relax and let go of tension.
4. Relax Your Body and Open Your Heart Space
Safety is not just a mental exercise – it requires a physical shift. Consciously relax your body and allow your shoulders to soften. Let them move down and back, opening up your chest and heart space. This open, expansive posture signals to your brain that you are no longer in danger and that it is okay to relax. Physically opening your chest sends the message to the brain that you are emotionally safe, which can lead to deeper relaxation and a sense of calm.
5. Think About Something Joyous and Feel the Joy
Shift your focus to a happy memory, or imagine something that brings you joy, and really feel the joy within your body. This creates a positive emotional state that reinforces the feeling of being safe.
6. Breathe Consciously
Slow, deep breathing is the final step in reinforcing your sense of safety. As you breathe in and out, focus on the air moving through your body and the sensation of your lungs expanding and contracting. With each breath, affirm to yourself: “I am safe.” Breathing deeply helps activate the parasympathetic nervous system, calming the body and further signalling that it’s time to relax.
Think Safe, Feel Safe – Short Instructions
When it comes to feeling safe, the mind takes its cues from the body, and the body takes its cues from the mind. So, to feel safe, we need to consciously signal safety in both the mind and the body.
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- Ask yourself: “Am I safe now?”
- Then check to see that you are physically safe, right here and now.
- And say to yourself:”Yes, I’m safe” (this explicitly tells your body that you’re safe).
- Now consciously relax your body, allowing your shoulders to move down and back, to open up your heart space (this relaxed, open posture tells your mind that you’re safe).
- Think about something joyous, and really feel the joy (this engages your heart to reinforce the feeling of safety).
- Breathe slowly and consciously as you stay with the conscious awareness that you are safe.
Why This Technique Works
This process works because it integrates both mindfulness and body awareness to create a holistic experience of safety. The connection between the mind and body is bidirectional, which means when the body feels safe, the mind feel safe, and vice versa. By actively engaging in both a mental affirmation of safety and a physical change in posture, we send clear messages to our nervous system that it can let go of tension, fear and anxiety.
In a world full of external stressors, it’s easy to feel overwhelmed. But by practicing this simple technique regularly, we can begin to rewire our body and mind to feel safe in the present moment, no matter what’s going on around us.
When to use Think Safe, Feel Safe
You can use this technique whenever you feel anxious, stressed or disconnected. It’s particularly helpful when you’re feeling:
- Anxiety or panic.
- Mentally overwhelmed in stressful situations.
- Emotionally distressed.
- Chronic tension or tightness in the body.
By taking a few moments to go through the steps of this process, you can shift your nervous system from a state of alertness and fear to one of calm and security. Over time, you will notice that you feel more in control, more grounded, and more at peace with your life.
Embrace Your Inner Safety
Remember, feeling safe is not just about the external world; it’s about how you experience the world within yourself. By learning how to consciously signal safety to both your mind and your body, you create a new foundation of security and peace. You have the power to bring yourself back to a state of calm, no matter what life throws your way.
If you’ve never used this technique before, give it a try the next time you feel anxious or unsettled. And with regular practice, you’ll begin to notice a significant shift in how you experience your everyday life.
