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We are diving into the variety of benefits that can be gained from using proprioception - heavy work activities, specifically as it relates to anxiety and adults!
Proprioception is typically calming to the nervous system and we dive into the reasons why - including how heavy work is grounding, how these activities can stimulate the parasympathetic nervous system, and more.
Then we share our favorite heavy work activities that we use and the ones that we recommend! We talk about going on a walk, doing yoga, gardening, and more!
Check out all of the links below!
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If you’ve ever felt your heart race, your thoughts spin, and your body tense up, you’re not alone. Anxiety is a natural response to life’s stressors, but it can often leave us feeling overwhelmed and out of control.
The good news? There’s a simple and effective way to calm the chaos: heavy work activities.
Heavy work activities are tasks that engage our proprioceptive system, which is responsible for our sense of body position and movement. Think of actions that involve pulling, pushing, or carrying weight, like lifting groceries, gardening, or even chewing gum.
These activities send signals to the brain that can help us feel grounded, calm, and more in control.
When anxiety strikes, our body’s “fight or flight” response takes over. Heavy work activities activate the parasympathetic nervous system, also known as the “rest and digest” system, which helps calm us down.
Here are some of the ways heavy work can make a difference:
Proprioceptive input sends calming signals to the brain, promoting relaxation and reducing that fight-or-flight response.
Activities like deep pressure or resistance work release serotonin and dopamine, the brain’s feel-good chemicals. This helps reduce the physical and mental symptoms of anxiety.
Anxiety often leaves us feeling disconnected from our bodies. Heavy work activities, like walking barefoot or carrying a weighted backpack, can help ground us and restore a sense of balance.
When loud noises or bright lights become too much, proprioceptive input can help. Activities like squeezing a stress ball or wearing a weighted vest can “reset” your sensory system and help you feel calm.
Feeling restless or irritable? Heavy work can act as a reset button for your emotions, helping you regain control and find calm.
Anxiety can make our thoughts race, pulling us away from the present. Proprioceptive input helps quiet the mind, making it easier to focus on the here and now.
You don’t need fancy equipment or a lot of time to reap the benefits of heavy work. Here are some simple activities to try:
If you’re out and about, here are some portable ways to integrate heavy work into your routine:
Incorporating heavy work activities into your daily routine isn’t just about managing anxiety—it’s about finding balance and reclaiming your calm. For parents, these activities offer a practical way to ease their own stress while teaching children valuable self-regulation skills by example.
For professionals, heavy work serves as an evidence-based tool to support personal wellness and client care. Start by adding one or two of these activities to your routine and experience the difference they can make—not just for managing anxiety but for fostering a greater sense of overall well-being.
BORING, BUT NECESSARY LEGAL DISCLAIMERS
While we make every effort to share correct information, we are still learning. We will double check all of our facts but realize that medicine is a constantly changing science & art. One doctor / therapist may have a different way of doing things from another. We are simply presenting our views & opinions on how to address common sensory challenges, health related difficulties & what we have found to be beneficial that will be as evidenced based as possible. By listening to this podcast, you agree not to use this podcast as medical advice to treat any medical condition in either yourself or your children. Consult your child’s pediatrician/ therapist for any medical issues that he or she may be having. This entire disclaimer also applies to any guests or contributors to the podcast. Under no circumstances shall Rachel Harrington, Harkla, Jessica Hill, or any guests or contributors to the podcast, as well as any employees, associates, or affiliates of Harkla, be responsible for damages arising from use of the podcast.
Keep in mind that we may receive commissions when you click our links & make purchases. However, this does not impact our reviews & comparisons. We try our best to keep things fair & balanced, in order to help you make the best choice for you.
This podcast should not be used in any legal capacity whatsoever, including but not limited to establishing “standard of care” in a legal sense or as a basis for expert witness testimony. No guarantee is given regarding the accuracy of any statements or opinions made on the podcast.
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