Trauma affects both the mind and body in profound ways, often leaving individuals feeling stuck and disconnected. Somatic therapy offers a holistic approach to trauma healing by focusing on body awareness, tension release, and nervous system regulation. This type of therapy helps trauma survivors reconnect with their bodies, process emotions, and move toward long-term recovery.

Understanding Trauma and Its Impact on the Body

Trauma affects more than just the mind—it can deeply impact the body as well. Understanding the physical and emotional effects of trauma is key to healing both aspects together.

How Trauma Affects the Nervous System

When someone experiences trauma, the nervous system can become overwhelmed. The body’s natural response is to enter a state of “fight, flight, or freeze,” which can get stuck even after the traumatic event has passed. This prolonged activation can lead to an overactive nervous system, causing chronic stress, anxiety, and difficulty calming down.

Emotional and Physical Manifestations of Trauma

Trauma doesn’t only affect emotions; it often shows up physically. People might experience muscle tension, headaches, fatigue, or unexplained pain. Emotionally, they might feel disconnected, anxious, or easily triggered. These physical symptoms are the body’s way of holding onto the trauma, which can remain long after the mind has tried to move on.

The Mind-Body Connection in Trauma

The mind and body are closely linked, especially when it comes to trauma. When the mind holds onto painful memories, the body reacts by holding tension or shutting down certain physical responses. Healing requires understanding how these two parts of ourselves work together and how unresolved trauma can create both physical and emotional challenges.

What is Somatic Therapy?

Somatic therapy is a body-focused approach to healing that helps individuals become more aware of their physical sensations and how these connect to their emotions. It differs from traditional talk therapy by placing a greater emphasis on body awareness.

The Basics of Somatic Therapy

Somatic therapy focuses on helping people notice and understand their body’s physical responses to trauma, stress, or emotional experiences. While traditional therapy tends to focus on discussing thoughts and feelings, somatic therapy encourages tuning into bodily sensations, such as tightness, tension, or shallow breathing, as part of the healing process.

Core Principles of Somatic Therapy

The main principles of somatic therapy include body awareness, mindfulness, and the belief that the body holds onto trauma. Clients are guided to pay attention to how their body feels in the moment and to use breathing, movement, or grounding techniques to help release stored tension. The goal is to restore a sense of safety and calm in the body.

Types of Somatic Therapy

There are several types of somatic therapy, including Somatic Experiencing and Sensorimotor Psychotherapy. These approaches focus on different aspects of body awareness but share a common goal: helping individuals release physical tension and trauma stored in their bodies. Each type can be used to support recovery from trauma, stress, and emotional pain, and is tailored to the unique needs of each person.

How Somatic Therapy Helps Heal Trauma

Somatic therapy offers a unique approach to trauma healing by focusing on the body’s responses. By helping individuals reconnect with their bodies, somatic therapy supports the release of stored tension and emotional pain.

Releasing Tension Stored in the Body

Trauma can cause the body to hold onto physical tension, which may not go away on its own. Somatic therapy works by guiding individuals to notice areas where they feel tight or uncomfortable, and then using gentle movements, breathing, or touch to help release that tension. This process allows the body to let go of stress and trauma that has been stored, promoting relaxation and healing.

Regulating the Nervous System

A key goal of somatic therapy is to bring balance to the nervous system, especially for those stuck in a “fight or flight” state due to trauma. Through slow, mindful practices like deep breathing and grounding, somatic therapy helps calm the nervous system and shift the body into a more restful, relaxed state. This regulation helps people feel safer and more in control of their bodies and emotions.

Cultivating Body Awareness for Emotional Healing

Body awareness is an important part of somatic therapy. By tuning into physical sensations, people can become more aware of how their bodies react to emotions and stress. This awareness creates an opportunity to address the emotional roots of physical symptoms. As individuals reconnect with their bodies, they gain a better understanding of their emotional experiences and begin to heal both physically and emotionally.

Techniques Used in Somatic Therapy for Trauma

Somatic therapy uses several practical techniques to help individuals heal trauma. These approaches emphasize mindfulness and connection to the body, creating space for physical and emotional release.

Grounding and Centering Techniques

Grounding techniques help clients focus on the present moment, which can prevent overwhelming feelings from taking over. Somatic therapists often use exercises such as focusing on the feet touching the ground, noticing the sensation of sitting, or slowly scanning the body. These simple practices create a sense of stability and calm, allowing individuals to feel more present and less overwhelmed by trauma-related emotions.

Body Scanning and Sensory Awareness

Body scanning is a technique where clients are guided to slowly focus on different parts of their body, noticing any tension, pain, or discomfort. This practice brings awareness to areas that may be holding onto trauma. Sensory awareness further helps by encouraging clients to notice small physical sensations, like warmth, pressure, or tingling, which can provide valuable insights into how their body is reacting to stress or trauma.

Movement and Breathwork

Movement and breathwork are essential tools in somatic therapy. Gentle movements, such as stretching or shaking, can help release tension stored in the muscles. Breathwork, where clients focus on slow, deep breathing, helps calm the nervous system and fosters a sense of peace. Both movement and breathwork allow trauma to be processed in a physical way, supporting the body’s natural ability to heal.

The Benefits of Somatic Therapy for Trauma Survivors

Somatic therapy offers numerous benefits for trauma survivors by addressing both the mind and body. It provides a holistic approach that helps individuals heal in a deep, lasting way.

Healing Physical and Emotional Symptoms of Trauma

Trauma often affects both the body and emotions, and somatic therapy works to heal both aspects simultaneously. By releasing stored tension in the body, individuals often notice a reduction in physical symptoms like chronic pain, headaches, or muscle tightness. Emotionally, somatic therapy helps individuals process feelings of fear, anxiety, or sadness, leading to an improved sense of well-being and mental clarity.

Long-Term Resilience and Emotional Regulation

Somatic therapy helps trauma survivors develop the tools they need for long-term emotional regulation. By practicing body awareness and calming techniques, individuals become better at managing stress and emotional triggers in their daily lives. Over time, this builds resilience, helping them handle challenges with greater ease and stability.

Reconnecting with Your Body and Sense of Self

One of the most profound benefits of somatic therapy is the process of reconnecting with the body. Trauma can make individuals feel disconnected from their physical selves, leading to a sense of alienation or loss of control. Through somatic therapy, people learn to trust their body’s signals again, enhancing self-awareness and rebuilding a sense of safety and empowerment in their own skin.

Finding a Somatic Therapist and Getting Started

Beginning somatic therapy can feel like a big step, but finding the right therapist and knowing what to expect can make the process smoother.

What to Look for in a Somatic Therapist

When searching for a somatic therapist, it’s important to find someone with experience in trauma healing. Look for a therapist who has training in somatic approaches like Somatic Experiencing or Sensorimotor Psychotherapy. A good therapist will also create a safe, non-judgmental space for you to explore your physical and emotional experiences at your own pace.

What to Expect in Your First Session

In your first somatic therapy session, the therapist will likely start by asking about your history and your goals for therapy. They may guide you through some basic body awareness exercises, such as noticing physical sensations or practicing deep breathing. The session is typically gentle and paced according to your comfort level, ensuring you feel safe as you begin to explore the connection between your body and trauma.

Incorporating Somatic Practices Into Daily Life

Somatic therapy doesn’t end when the session is over. Your therapist may suggest simple techniques you can practice on your own, like grounding exercises or mindful breathing. These practices help you stay connected with your body and manage stress in everyday life. Over time, incorporating these methods can support ongoing healing and emotional balance.

Ready to Begin Your Healing Journey?

Somatic therapy offers a pathway to healing trauma by helping you reconnect with your body, release stored tension, and regulate emotions. At Embody + Mind Collective, we provide both in-person and telehealth therapy options to meet your needs. Whether you’re looking for trauma therapy in Chicago or prefer the flexibility of online therapy, our experienced team is here to support you. Call us today at 773-309-1542 or visit our contact page to schedule your appointment and take the first step toward recovery.