Chintha Dissanayake

When we feel anxious or stressed, it’s really common for the mind to get stuck in loops of worry or self-criticism. And because mind and body are so closely connected, those loops often show up physically too — things like stomach tension, racing heart, or feeling on edge. It’s not your fault; it’s just your body trying to protect you, even if it doesn’t always feel very helpful.

One gentle step is to practise meeting yourself with compassion. That might mean pausing, taking a slower breath, or even placing a hand on your stomach and saying something kind to yourself like, “I know this is hard, and I’m here with you.” These small act...s of kindness help calm the body and give the mind a way out of the loop.

It can also help to think holistically — looking after your body with rest, movement, and nourishing food, giving your mind moments of calm or grounding, and reaching out for connection with people who support you. Over time, these compassionate choices can soften the stress cycle and help you feel steadier and more at ease.


Here’s a short, gentle script you (or someone else) could use in the moment when anxiety starts to build:

Compassion Pause for Anxiety
1. Notice: “Okay, I can feel the anxiety here — in my stomach / chest / body. This is my system trying to protect me.”
2. Soften the body: Place a hand gently where you feel it most (often the stomach or chest). Take one slower, deeper breath.
3. Soothing words: Silently say to yourself:
• “This is tough right now.”
• “I’m safe in this moment.”
• “I’m here with myself, with kindness.”
4. Reconnect: Let your breath settle into a steady rhythm. If it helps, picture a safe place, or imagine a caring friend’s voice reminding you that you’re not alone.

This whole practice can take less than a minute, and with repetition it helps the body calm down and the mind step out of the loop. Read more