What is somatic therapy?

Traumatic events affect our minds and bodies in many ways. For example, most people can probably recall a time when the mere thought of an upsetting memory caused their heart to race or their stomach to turn. These are natural stress responses in the body that, for some people, can make it feel like they’re experiencing the traumatic event all over again, even when there’s no actual threat at hand. In this way, sometimes our feelings can get “trapped” in our bodies, causing distress that can interrupt our ability to live our daily lives.  If this experience sounds familiar, know that you’re not alone and that effective treatment is available. Somatic therapy is an evidence-based intervention that is designed to help you explore your mind/body connection and learn to release those uncomfortable memories or emotions in safe ways. 

What is somatic therapy?

Unlike traditional talk therapy, somatic therapy focuses on the ways the body experiences trauma and emotion. So while you might discuss your trauma history and how it’s affecting your life in the present in a talk therapy session, somatic therapy will look a little different. For example, it may involve:

• Activities to increase body awareness, especially tense areas
• Guided relaxations to process traumatic experiences
• Recalling traumatic memories while noticing how your body responds
• Focusing on the people, places, or things in your life that make you feel safe and calm

Research shows that trauma can affect our bodies on a cellular level and lead to all sorts of health challenges, in addition to emotional ones. So somatic therapy provides relief by helping participants bring awareness to the ways their bodies are holding trauma so that they can release whatever unresolved emotional issues that are causing them pain. How do I find out if my insurance covers therapy?

How does somatic therapy work?

Sometimes, experiencing trauma can make you feel detached from your physical self or the world around you. This is known as “dissociation” and is one of the ways your mind copes with stress.  Somatic therapy works by helping participants reestablish their mind-body connection in the aftermath of trauma. It encourages people to bring awareness into their bodies and notice what they’re holding there without judgment.  Some somatic therapy techniques your therapist may use include the following.

Body awareness and sensation focusing

This might involve a body scan in which you find a comfortable space to relax (either sitting or lying down) and slowly and intentionally check in with each area of your body. You start at the top of your head and work your way down toward your feet, stopping to release any tension you may have in different areas and identify any other sensations you notice along the way.

Breathing exercises and movement

When it comes to relieving stress and calming your body, your breath is one of your best tools. Sometimes something as simple as slowly inhaling, pausing, and slowly exhaling can help reset your nervous system in tense moments and help you relax. You can also experiment with pairing your breath to movement in activities like yoga, hiking, or whatever forms of gentle exercise you enjoy. 

Guided visualization and grounding techniques

During a guided visualization, your somatic therapist will ask you to relax, close your eyes (if you’re comfortable doing so), and listen to the sound of their voice. Then they’ll describe a series of images that are designed to help trigger your body’s relaxation response and help you stay grounded in the present moment.  While a somatic therapist can help you learn to practice each of these techniques, you don’t need to be in your therapist’s office to benefit from them. Online therapy is also a great option for fitting therapy into your schedule without having to commute to your therapist’s office.  There are also many free resources available online with both written and audio relaxation scripts, body scans, and more that may help you strengthen your mind/body connection.

What issues and conditions can somatic therapy help with?

Research shows that somatic therapy is an effective treatment for trauma-related mental health concerns such as PTSD. However, it has also been shown to help with:

• Depression
• Anxiety
• Personality disorders
• Schizophrenia
• Stress reduction
• Emotional regulation
• Pain management

If you’re wondering whether somatic therapy is right for you, talking to a mental health professional can help. They can provide an assessment, listen to your concerns, and discuss how mind/body exercises can support your treatment journey.

What should I expect in a somatic therapy session?

If you’ve never experienced somatic therapy before, you might be wondering what to expect during a session. Rest assured that just like other forms of therapy, somatic therapy is designed to meet you wherever you are and your therapist will let you set the pace. They’ll walk you through the activities ahead of time and you always have the right to let your therapist know if something might make you uncomfortable.  Somatic therapy is often integrated into other forms of therapy and your therapist will choose mind/body activities that reflect your unique treatment needs. However, the following steps provide a basic outline of what might happen in a typical somatic therapy session.

1. Overview and explanation: If your therapist is adding somatic experiences to your talk therapy sessions, they’ll spend some time explaining how they work and why they’re effective in helping people heal from trauma before getting started. This is a great time to ask any questions you may have or express any concerns about the process.
2. Understanding how trauma lives in the body: Your therapist may also provide some information about the ways that trauma “lives” in the body and you might discuss the different ways this could be showing up in your life at present.
3. Checking in on sensations at the start: Before starting an exercise, your therapist may ask you to check in with your body and identify any sensations that might be present. This is so you can identify any changes that occur during and after the session.
4. Exploring somatic exercises: From there, you’ll likely explore some basic somatic exercises to begin. This could include a brief body scan, mindfulness meditation, or a breathing exercise.
5. Therapist check-ins: Throughout the experience, your therapist may ask you how you’re feeling and remind you that you can pause any time you need to. 
6. Choose to talk through your experience, or not: How much you want to talk during somatic exercises will be largely up to you. Some people struggle to discuss traumatic events and that’s one of the reasons somatic therapy can be so helpful. But know that it’s totally okay to focus on what’s happening in your body as opposed to your mind.
7. Reflection: As the session comes to a close, your therapist may ask you to reflect on the experience, check back in with your body, and reflect on any changes that occurred.

Find a somatic therapist with Rula

If you’re ready to explore the mind/body connection and learn to release unwanted stress and tension from your body, somatic therapy can help. Whether you’re looking for support for trauma or another mental health concern, Rula is here to make it easier for you to find the specialized care you deserve. With our extensive network, you get access to thousands of therapists who offer a wide range of trauma-informed services, including somatic therapy. And with our therapist matching platform, you can connect with a therapist who takes your insurance in just a few clicks. From there, we’ll be there at each step to help you set your first appointment and answer any questions you have along the way.  Find a therapist with Rula

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