Physical sensations list

Identifying physical sensations is a BIG part of treatment, especially for anxiety disorders. Anxiety is a very physical disorder, and often times our body will tell us that we are anxious way before we consciously or cognitively realize. Identifying and learning to LEAN into physical sensations is such a good, hands on practice for managing anxiety. Use the below list to identify, reference and lean into sensations. Remember, nothing lasts for forever and learning to let sensations pass on their own is an invaluable skill:

Expanded Physical Sensations List

Skin & Surface

• Prickling

• Crawling sensation (e.g., like ants)

• Pins and needles

• Sensitivity to touch

• Rash or irritation

• Hot flashes

• Cold sweats

• Goosebumps

• Burning skin

• Flushing/redness

• Tickling

• Chafing

Muscles & Joints

• Soreness

• Stiffness

• Looseness

• Spasms

• Jerking

• Trembling

• Fatigue in limbs

• Weakness

• Locking or popping

• Tension bands

• Vibrations

• Lead-like heaviness

Internal Organs / Gut

• Queasiness

• Rumbling stomach

• Fullness

• Emptiness

• Cramping

• Sharp gut pain

• Nausea

• Acidic feeling

• Bubble or gassy movement

• Pressure in abdomen

• Bloating

• Urge to vomit

• Need to use bathroom

Chest & Breath

• Chest tightness

• Chest pressure

• Heart pounding

• Heart skipping

• Shallow breathing

• Gasping

• Bursts of air

• Suffocating feeling

• Sighing

• Choking feeling

• Lump in chest

Head & Neck

• Headache

• Throbbing temples

• Dizziness

• Lightheadedness

• Fogginess

• Buzzing in ears

• Tight jaw

• Clenching

• Grinding teeth

• Tension in neck

• Stiff neck

• Eye strain

• Itchy scalp

• Numb face

Other

• Sudden jolt

• Disorientation

• Freezing or immobile feeling

• Nerve zing or shock

• Blurred vision

• Ringing in ears

• Hot or cold extremities

• Feeling like body is floating or shrinking

• Sinking sensation

• Energy surge

• Shakiness

• Feeling detached from body

• Hollow or echoey body sensation