Anger Series: Clenching Exercise 3/3
A somatic exercise to move upset feelings through your body and then healthily release.
Alzheimer’s and Dementia sufferers have logic patterns that are their own and they move at their own pace. I found when I was working with more than one patient per day I would anger easily when we were limited on time to get their needs met.
In some cases, I would only have a three-hour window to get them dressed, prepare food, hold space for them to eat, and get them into the car to a destination. For those unfamiliar, each of these tasks can take over an hour if the person is not being prompted or having tasks completed for them. Three hours with a dementia patient seems long but can be very short if you have an agenda.
I would come home from my shifts on these days and find myself upset and frustrated energetically. I had pent-up frustration about my ineffective communication or lingering anger from my patient feeling “rushed” or “hurried” by my directions and prompts.
I would want to reach for a glass of wine but on the days I did this exercise or the pillow exercise I would not feel as angry or pent up. I found it very useful the following day when I had to see the person again and wasn’t carrying pent-up anger from the day before. It allowed me to hit a reset button and come to my shift without stored up energy. I would have less upset and more patience when I knew I had a place for that frustration to go after work, without a trip to the gym or an exercise class.
Whether your circumstances of care are familial or professional, this can be a useful tool in helping you feel anger in a healthy way and not direct it to the person you care for. Find a safe space, close the door, and feel your feelings.
Feeling angry is okay!
Clenching
You are creating a wave with your upset/angry energy then gradually increasing the size of the wave to move it through and out of your body.
It can be done lying down or standing up. If standing place feet hip-width distance apart. Arms down by your sides.
With an inhale, clench your feet, calves, thighs, bum...
then release with an exhale.
Inhaling clench your feet, calves, knees, thighs, bum, hips, pelvis, and stomach, then release with an exhale.
Inhaling clench your whole lower body, clenching your stomach, muscles between your ribs, hands, forearms, upper arms, and shoulders...exhale and release.
Sending the wave of upset and anger in one wave clench your lower body, your upper body, then your face, squeeze your eyes shut, purse your lips, and hold the tension for 3, 2, 1...
Then on a big exhale let out all your breath and tension.
Silently or aloud, repeat the affirmations
"I recognize when I feel angry.”
“I acknowledge where I feel my anger in my body.”
“I feel my anger in my body.”
“I release my anger from my body."
Stick out your tongue as far as you can, open your eyes wide, open your mouth wide, stretch your arms out like a big letter “t” and step your feet into a wide stance.
Picture any leftover tension pouring out through your fingertips and toes, pouring out of your mouth, draining out of you.
Feel yourself expanding and taking up more space in the room as you let go of the contracting energy of anger and upset.
Feel yourself relax. Release. Let go.
Until Next Time,
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Thank you for creating this content and sharing!!
So helpful and so true ,THANK YOU