Somatic Therapy

Jessica Chang, MHC-LP

The phrase “the body keeps the score” has become well-known since Dr. van der Kolk’s bestselling book on trauma and healing. Meaning traumatic (i.e. psychologically overwhelming) experiences are held not just in the mind but also reside in the body, somatic therapy is based on this belief. Somatic therapy combines psychotherapy and physical therapy with mindfulness to address the mind-body connection and promote holistic healing.

What is Somatic Therapy?

Somatic therapy is a form of body-centered therapy, the definition of somatic meaning “of or related to the body”.  It equally focuses on the body and the mind, while psychotherapy (talk therapy) traditionally focuses distinctly on mind processes.  Somatic therapy may be a good option for those who find themselves at a road block in psychotherapy - the body being a largely untapped resource for key insights related to mental health struggles.  

One’s body is essential to having experiences and emotions.  Somatic therapy operates on the theory that unprocessed and unresolved experiences and emotions can become “trapped” in the body and have negative impacts on one’s physical and emotional wellbeing.  The goal of somatic therapy is to access these trapped experiences and emotions and help free the client from these obstacles which are preventing them from living their lives fully.  

Somatic therapy emphasizes self-regulation, helping clients develop resources within themselves to navigate out of fight/flight/freeze responses and feel in control of their thoughts and behaviors.  While psychotherapy may be ineffective and painful in addressing certain memories and experiences and potentially bring up stimuli which activates a trauma response by automatically seizing one’s limbic system, somatic therapy intentionally engages the limbic system as well as the autonomic nervous system thus promoting self-regulation.  

Through a combination of mindfulness, talk therapy, and physical therapy, a somatic therapist may assist a client in tuning into physical sensations associated with difficult emotions or in focusing on one’s body while retrieving and accessing a memory of a traumatic experience.  By increasing one’s awareness of the mind-body connection, one can tap into trapped feelings of anger, frustration, tension, etc. held within the body, and release them, gaining more control over one’s life and wellbeing.

Somatic Therapy Techniques and Practices

1. Breathwork - involves intentional breathing practices as a tool for self-regulation.  By physically breathing and mentally focusing on one’s breath, the mind-body connection is strengthened.  By becoming more aware of one’s body, familiarity and insight is cultivated within one’s nervous system and emotions.

2. Eye-Movement Desensitization Reprocessing (EMDR) - uses bilateral (left-right) physical stimulation to diminish the intensity and emotion of a traumatic memory.  In an EMDR session, rhythmic bilateral stimulation (i.e. eye movements, audio tones, physical taps) is present as a client recalls a traumatic memory.  The client may be prompted to check in with their body to identify physiological sensations they are experiencing along with the emotions that may be trapped within those sensations.  The intention of EMDR is to change how the traumatic memory is stored in the brain.

3. Brainspotting - identifies points in a client’s field of vision (i.e. brainspots) that are associated with trauma stored deep in their brain.  These points are where one’s eyes naturally focus on when physical discomfort associated with trauma is strongest.  Brainspots may be identified by the client (“the inside window”), by the therapist watching the client’s eyes (“the outside window”), or by recognizing a spot previously fixated on (“gazespotting”).  Once identified, the client focuses on that location while reliving/recalling a traumatic memory to a therapist.  Now that the client is in a safe environment, the goal of brainspotting is to allow the client to fully process the traumatic event, identifying sensations and emotions.  The intention of brainspotting is to desensitize one’s associations with trauma by lessening one’s traumatic association to that brainspot.

4. Hakomi Therapy - relies on deep and sustained mindfulness from both client and clinician.  The client focuses on tuning into and understanding their emotions while the therapist attenuates towards the client’s physicality and physiological responses (e.g. body posture, gestures) which are believed to uncover unconscious memories and associations.

Who/what is somatic therapy for?

Somatic therapy can be helpful for those experiencing the following:

• Trauma/PTSD

• Stress

• Anxiety

• Depression

• Grief

• Addiction

• Eating disorders

• Mood disorders

• Obsessive-Compulsive Disorder (OCD)

• Chronic pain

• Digestive disorders

• Sexual dysfunction

Ultimately anyone can benefit from tuning into what one’s body may be communicating to them and how it may be associated with one’s mental health and wellbeing. Somatic therapy requires an awareness of physiological sensations, recognizing physiological cues and symptoms. It is important to not only be in touch with sensations involved with dysregulated feelings but also those involved with feelings of safety and calmness, facilitating access to a safe base to center oneself whenever needed.

There is currently no accreditation for somatic therapy.  Somatic therapy can be integrated into various psychotherapy and counseling practices as well as individual and group settings. If you are new to somatic therapy and interested in engaging with somatic therapy practices, talk to your current therapist about incorporating somatic exercises into your sessions. If you are in search of a therapist, think about what you would like to focus on in relation to your mental health, and look for a therapist that specializes in both somatic therapy and the area of mental health you would like to address. Your feelings of safety and comfort are of utmost importance in these practices. Although somatic therapy has not yet become a mainstream therapeutic modality, it has existed for centuries in forms such as yoga and mediation, and benefits have been widely documented within literature.

Sources:

1. Blanchfield, T. (2023). What to Know About Brainspotting Therapy. Very Well Mind.

2. Salamon, M. (2023). What is somatic therapy? Harvard Health Publishing.

3. Silva, L. (2023). What is Somatic Therapy?: Benefits, Types, and More. Forbes.

4. Somatic Therapy. Psychology Today.