How to Get It Out of Your Body
Our bodies hold on to the energy of what we’ve lived through—past experiences, memories, and untold stories until we find a way to let it out.
The process of writing, movement, or any creative work is a powerful way to alchemize that energy out of our bodies and into something tangible, something we can shape and control. In this installment of the Take Care Series, we suggest some ideas, exercises, and practices to help you move through the process.
Writing as Release
Writing can be a powerful act of release, and free writing is one technique that emphasizes the act of expression overproduction. It’s not about crafting something polished or perfect; it’s about letting the words spill out so that whatever is weighing you down no longer sits on your chest.
Free-Writing Exercise:
To start, set a timer for 10 minutes. Begin with a simple prompt like “I feel…” and let your words flow without pausing to edit or judge. Forget grammar, spelling, or whether the sentences make sense—just write whatever comes to mind. When the timer ends, close the notebook and take a moment to acknowledge the release. If you feel any lingering heaviness, give yourself five more minutes. Then take a few deep breaths or move around to reset your energy.
Artistic Unloading
Not all experiences are best expressed through words. Sometimes, we need to channel our feelings into non-verbal, tactile outlets. Painting, drawing, or sculpting can serve as powerful ways to process emotions, turning what’s inside into something tangible. While writing Pack Light, I played with my kids Play-Doh, puzzled, and doodled all over my first draft. These creative practices can create release without the constraints of language.
Art for Release Exercise:
Grab paper and pens or paints. Don’t overthink it—just begin drawing or painting whatever comes up when you think about what you’re feeling or holding onto. Roll clay into shapes or break out a coloring book. It doesn’t need to make sense or look a certain way. It can be messy, abstract, or unrecognizable. The point is not the outcome but the act of letting your hands express what your mind may struggle with.
Moving Emotions: The Connection Between Body and Story
Emotions live in our bodies, taking up space. Movement—whether dancing, stretching, or swaying—makes room for more creativity and life force. For me, music and movement were gateways into memory and feeling. To reconnect with my past, I played childhood songs, like 90s R&B that filled my home. When I needed to shake off the heaviness, I chose anything with a good beat and familiar lyrics. Movement paired with music helped me physically release, leaving me energized and more open to creative flow. opening space for creativity and leaving me more energized.
Movement Release Exercise:
Stand up in a space you can move freely. Choose music that speaks to you, even if it’s cringy or deeply nostalgic. Close your eyes, and let your body move however it wants. Imagine each movement as a release of tension. This can be small or expressive; the goal is to let go of what’s weighing you down.
Vocal Expression as Emotional Release
One evening, after a particularly rough spell at school, my son asked if he could take a “loud shower.” I told him to go for it and soon heard him singing at the top of his lungs. The words were jumbled at first, but as I listened, I realized he was singing about his feelings. When he got out, he hugged me, visibly relieved. Sometimes, we just need to let it out.
Exercise: Take a Loud Shower
Try this for yourself. Step into a warm shower and let your voice take over—sing, hum, or scream if that’s what you need. Imagine your stress morphing into sound, being absorbed by the steam. As you let the water wash over you, don’t worry about how you sound or if you’re singing the right words. Just release and let the tension disappear down the drain.
Transport and Ground: Revisiting the Past While Staying Present
When we process trauma or revisit old stories, we often need to transport ourselves back to those times to fully understand and express what we went through. But revisiting past pain can feel like opening a floodgate—one moment, we’re writing about something from 10 years ago, and the next, we’re drowning in it all over again. That’s why grounding ourselves in the present is key. This practice helps us return to the past to retrieve our stories while keeping our feet firmly planted in the present.
Step 1: Transporting
In a quiet space, picture a memory as if watching it on a screen. Play a song or eat a snack from the place and time of the place you want to go. Focus on sensory details—what you saw, heard, and felt. Writing about the memory with these details creates depth while keeping a safe emotional distance.
Step 2: Grounding
After visualizing the memory, use the 5-4-3-2-1 method: name five things you see, four you can touch, three you hear, two you smell, and one you taste. This helps bring you back to the present.
Reflection Prompt:
After completing the transport and ground exercises, take a few moments to reflect. How did it feel to revisit that memory? What did you notice about yourself, both in the memory and in the present? How does grounding help you feel more connected to your creative process?
Let the Healers Guide You
Throughout my book process, I had the privilege of working with healer friends. Christina led me through soul retrieval sessions designed to release resistance and reintegrate fragmented parts of myself, allowing me to write from a place of wholeness.
Although breathwork had never quite clicked for me, I discovered its power in Saskia’s online Alchemy Lab. Her guided sessions encouraged me to observe my thoughts instead of pushing them away, to breathe through whatever surfaced, and to listen to the message coming through. Each practice left me feeling clear and connected to my body.
Exercise: Your Healing Practice
Consider healing practices that resonate with you or reach out to someone skilled in modalities like breathwork, energy healing, or guided meditation. Find a safe space, breathe deeply, and let yourself connect with the process of reclaiming your energy. This will help clear emotional clutter and create space for your creative expression.
Take This With You
Creativity can be a journey of release and healing, and there’s no one right way. Use these practices as often as you need, and remember: every time you let something go, you make space for new stories, ideas, and inspiration. If you have your own techniques, we’d love to hear them—creativity thrives when we share what works with each other.
For more well-being tools and tips, check out our Take Care Guide on The Landline. And check back for Stories That Give You Nerve.