somatic therapy

Unlocking Healing Potential: Understanding Somatic Therapy and Its Transformative Benefits

Melody Wright, LMFT

 
 

When I step into a session I pay close attention to my client’s breathing, tone and speed of voice and overall energy. There’s no agenda or predetermined plan; instead, I remain completely present, engaged, and attuned with them. I rely on my own nervous system to pick up on cues from my clients and use that information to support and guide them through the ebbs and flows of the session. Many times, we remain oblivious to the messages our bodies are attempting to convey. As a somatic therapist, my role is to guide individuals in developing awareness of these signals and assist them in deciphering the meaningful communication embedded within their physical experiences. You see, in today's world, it's not uncommon for many of us to feel overwhelmed, stressed, or disconnected from ourselves. We may find ourselves trapped in the whirlwind of our thoughts, often neglecting the connection between our bodies and minds. This is the beauty of Somatic Therapy. 

Somatic therapy recognizes the intricate connection between the body and the mind, understanding that our physical experiences and emotional states are intertwined. In this blog, we will discuss the world of somatic therapy, unraveling its principles, modalities, and benefits. Whether you are a seeker of self-discovery or someone who desires to enhance their overall well-being, this blog will provide you with valuable insights into the transformative potential of Somatic Therapy.

What Are The Benefits of Somatic Therapy

With Somatic Therapy being a holistic approach to psychotherapy its principles focus on the understanding that emotional and psychological issues can be manifested and stored in the body. With that understanding, it can address the body's experiences and sensations which can lead to healing and transformation. Here are some of the principles that guide somatic therapy: 

  1. Body-Mind Connection: As already mentioned, Somatic therapy emphasizes the importance of connecting fully with one's body. It encourages individuals to become aware of bodily sensations, emotions, and patterns of movement to gain a deeper understanding of their present experiences.

  2. Mindfulness and Presence: Somatic Therapy brings awareness by promoting the practice of mindfulness. As people begin to practice mindfulness it leads them to deeper self-awareness and allows them to develop a greater capacity to respond to life's challenges with more self-love and self-acceptance.

  3. Integration of the Mind and Body for Transformation: Somatic Therapy teaches you how to honor and understand your body. When you are able to listen to its signals and tend to the places in need you honor yourself as a whole. Integrating the tools given to you by your therapist will promote transformation, resilience, and overall healing. 

 How is Somatic Therapy Different from Talk Therapy?

Now that we’ve talked about what Somatic Therapy is and touched on some of its basic principles, let’s discuss the tools used to achieve these goals. The techniques used in Somatic Therapy are like the tools in your tool kit. One tool may work for one thing, but not for the other, like a hammer to drive a nail versus a screwdriver.  When you start therapy, your therapist will begin to provide you with these tools for healing. So what are some Somatic Therapy tools? 

  1. Nervous System Regulation: By focusing on levels of activation your therapist can support you with grounding in the moment and regulating your nervous system. Conscious breathing, visualization, and touch exercises can help release tension and provide grounding. This is especially supportive to those who experience anxiety. This allows you to process emotions on a deeper level by providing a deeper awareness of what you’re experiencing in your body.
     

  2. Allowing The Body To Move As It Pleases: Incorporating authentic movement helps give the body a voice by allowing the individual to release pent-up energy, frustration, and stress. With eyes closed to reduce distraction and encourage body awareness, the individual can then act out their internal emotions that they may not have words for at the moment. The movement supports releasing the “feel good” hormones like oxytocin to combat depression and trauma-related issues.

  3. Mindfulness Practices: Mindfulness practices, such as meditation, are a common technique used in Somatic Therapy. These practices invite curiosity and acceptance. Mindfulness is a time to be led by your subconscious mind, thus connecting with authenticity and the present moment in a gentle, loving way. Mindfulness is also a way to connect with your inner resources and strength, explore past experiences, and literally create new neural pathways in your brain. When you meditate or imagine a positive situation, your brain cannot distinguish what is real versus what actually happened which creates a new positive neural pathway in your brain leading to healing in the mind and body.

  4. Body Scanning: Self-awareness is a key piece to Somatic Therapy. Knowing what your body is saying is essential to developing that self-awareness. Body Scanning has been proven to be a very successful mindfulness technique to increase your body awareness. It supports this by giving you clues into how you are feeling or what you might be needing.

 
 

Final Thoughts

As we mentioned above, Somatic Therapy can play an intricate part in your healing journey and self-development. Many times people will visit their therapist to talk about their issues, and yes this can be supportive for a while, however, the body holds wisdom for your healing as well. The body's memory of trauma can have lasting physical effects such as chronic pain, sleep disorders or consistently living in fight or flight mode. Here at Life By Design Therapy, we have a team who is skilled and passionate about utilizing Somatic and Holistic Therapy tools to support you in a safe and non-judgmental space. If you are interested in learning more about what each therapist offers, visit our website at www.lifebydesigntherapy.com or if you are ready to get started CLICK HERE to schedule your free phone consultation with our Client Care Coordinator.

Beyond the Blues: Exploring the Impact of Depression on Your Life

By Melody Wright, LMFT

 
 

Depression, What Is It?

Depression is a serious (but common) medical illness that affects how someone feels, thinks, and acts. In general, depression causes feelings of sadness and an overall loss of interest in activities that you may have previously enjoyed. Depression impacts each person differently and may even look different at various stages of your life.  The length of time someone may experience depression can also vary from person to person; Some people may be able to overcome their depression within a matter of months while others may take longer. No matter what someone’s journey with depression may look like, it is important to be able to recognize the symptoms and the effects that it has on the body. Some of the symptoms related to depression vary from mild to severe, and can include the following:

  • Changes in appetite

  • Loss of energy

  • Feeling fatigued

  • Difficulty concentrating

  • Feeling sad

  • Trouble sleeping or too much sleep

  • Thoughts of worthlessness, guilt, or suicidality

What Does Depression Do to the Brain?

While many associate only emotional or mental symptoms with depression, research states that it may also impact our brain. There is still much to be learned about the specific areas of the brain that are affected by depression, and how much they are affected. However, there is growing evidence that different parts of the brain may shrink, change in structure, and/or become inflamed in people with depression. These changes in the brain can lead to problems with memory, learning, and overall mood. Scientists are not yet sure if these changes have the potential to be permanent, but there is hope that treatment may help prevent or ease some of the changes that happen to the brain.

What Treatment Exists for Depression?

 
 

Treatment for depression can consist of different approaches, but primarily consists of two options, therapy and medication. Depending on what works best to address an individual’s symptoms, therapy and medication can be used individually or in combination as part of their treatment plan. The main therapeutic approaches for depression include:

Medications for depression, also known as antidepressants, primarily work by increasing chemical levels in the brain called neurotransmitters. These neurotransmitters are linked to mood and emotions. Antidepressants address different symptoms, and usually fall within the following categories:

  • SSRI’s: Addresses symptoms of depression and anxiety

  • Antidepressants: Addresses symptoms of depression and may help with other chronic conditions

  • Anxiolytic: Addresses anxiety, tension, and may promote sleep

  • Antipsychotic: Addresses symptoms of certain psychiatric conditions

 
 

When therapy and/or medication are used as treatment to address someone’s depression, research shows that it can reduce inflammation in the brain that was originally caused by depression.  Engaging in therapeutic interventions may also help form new synaptic connections in the brain that were affected by depression. This can help an individual experience a drastic improvement in their overall mood and energy levels. No matter what your treatment plan looks like, addressing your symptoms with therapy or medication can help begin to minimize the toll that depression can take on the body.

I’m Not Sure How to Get Started…Where Can I Get Help?

In order to properly address depression, it is important that you speak to your doctor, therapist, and/or psychiatrist to find the treatment approach, or approaches, that work best for you. For individuals who would like to explore taking medication, it’s important to learn the side-effects that may be associated with each medication, and understand that it may take time to find the right medication for their individual needs. If you or a loved one is currently experiencing sympthttps://www.lifebydesigntherapy.com/depression-therapyoms of depression, our therapists at Life by Design would be happy to connect with you and help guide the journey to healing and improved Mental Health. Click here for more information. 

Healing from Within: Explore the Power of Somatic Therapy for Trauma

by Melody Wright, LMFT

 
somatic therapy heals trauma
 

When we've experienced something traumatic, we may not be consciously aware of the ways in which the trauma affects our everyday life. However, our bodies remember what has happened to us, and they store those memories as uncomfortable (sometimes painful) somatic sensations.


If you have survived trauma, you may find that you hold a lot of tension in your muscles or that you feel disconnected from your body. This can occur when our bodies are reminded of the trauma, even if our minds aren't aware of it.


Somatic therapy is a type of psychotherapy that asks us to listen to -- and learn from -- our bodily sensations. By strengthening the relationship between mind and body, we can heal from the effects of trauma, both physically and emotionally. Here is how it works.

How Our Bodies Remember Trauma

Unexplained physical ailments, like headaches or muscle tension, are common in trauma survivors. While they may be related to your traumatic past, they are not "all in your head." Instead, they stem from anxious energy that was not released during the traumatic event, when the fight-or-flight response was triggered.


Traumatic events can activate the sympathetic nervous system, which is responsible for symptoms like a racing heartbeat and clammy palms when we are anxious, scared, or stressed. The fight-or-flight response is designed to help us flee from or fight back against potential dangers. However, in a traumatic event, it is not always possible to do either of these things.


Whether you were physically restrained or paralyzed by anxiety, you may not have been able to discharge the adrenaline from your body's fight-or-flight response in the moment. As a result, the energy from the fight-or-flight response is stored in the body, leading to tension, pain, and other unpleasant symptoms.

How Somatic Therapy Works

Somatic therapy is a type of psychotherapy that utilizes the mind-body connection. Pioneers of somatic therapy, such as Peter Levine and Pat Ogden, believe that the key to healing from trauma is discharging this anxious energy from the body. This means finding other ways to process and release the body's stored emotions after the traumatic event. 

There are many techniques a somatic therapist can use to help you accomplish this goal. First, they will use interventions designed to help you develop greater awareness of your unique body and the ways in which it stores traumatic memories. Then, they will guide you through the process of expressing these stored emotions so you can move on.


Every somatic therapist works a bit differently. It's important to get to know your therapist so you can find the right fit for your individual needs. However, many somatic techniques are practiced by a wide variety of therapists. Understanding common somatic therapy techniques can help you get an idea of what to expect.

 
trauma healing blog
 

Common Somatic Therapy Techniques


Grounding

How often do you feel truly connected to your body? Trauma survivors may especially struggle to stay rooted in the present moment and notice uncomfortable thoughts or sensations. Grounding consists of exercises designed to bring us back into our bodies and mindfully take note of our sensations and surroundings. These exercises often rely on our five senses to absorb information from our environment. 


Movement

Movement is a form of medicine for the body. Mindfully moving your body can help you cope with challenging experiences and discharge anxious energy. It can also give you a sense of accomplishment and help you feel more connected to your body. Additionally, movement is one of the body's primary methods of communication. We can pay attention to our natural movements -- such as body language -- to learn more about ourselves, our emotions, and our beliefs. 


Setting Boundaries

Boundaries are limits we set to define the type of treatment we are willing to accept from others. Traumatic experiences inherently involve a violation of our personal boundaries. Setting mindful boundaries empowers you to take back control of your mind and body. Boundary-setting may be challenging for trauma survivors, who are often disconnected from the way their bodies feel about certain behaviors or experiences. By paying attention to the way our body feels in these moments, we can identify healthy boundaries that would improve our lives.

Want to learn more? Sign up for our Mind-Body Toolkit: A Beginner’s Guide to Connecting With Your Body. We provide 50 grounding exercises you can try when feeling anxious or overwhelmed and some of our favorite somatic tools and resources. This is a great way to learn more about the mind-body connection and if somatic therapy can help you. To get started, click here.

The Healing Power Within: 4 Benefits of Somatic Therapy

by Melody Wright, LMFT

 
benefits of somatic therapy
 

Somatic therapy is an approach to psychotherapy that emphasizes the mind-body connection. 

Somatic therapists recognize that suppressed and unprocessed emotions are often stored in the body, showing up as physical symptoms like muscle pain, headaches, and nausea. Because of this, somatic therapy incorporates body awareness exercises into the healing process. 

Here at Life by Design Therapy, we are passionate about practicing somatic therapy and strong advocates of its benefits for mind and body healing. In this blog post, we discuss four of those benefits, which may help you decide if somatic therapy is right for you.


1. Change your brain, change your life.

Our brains and bodies are creatures of habits. They internalize the thought patterns and belief systems we are taught from an early age. Much like a computer, these become the "programs" that run our lives.


When we experience trauma or emotional distress, our brains and bodies become wired for survival. The fight, flight, fawn, or freeze response becomes the "program" we're running on; however, living life on "survival mode" can quickly get exhausting.

By harnessing the power of the body through somatic therapy, we can rewire our brain's neural pathways to get ourselves out of survival mode and into a conscious state of emotional balance. In this way, somatic therapy can help you take back control of your life from harmful thoughts, beliefs, and patterns.

2. Gain insight into your thoughts and behaviors.

 
bay area somatic therapy
 

Our bodies communicate with us via sensations. Those aches and pains you may be experiencing are messages from your body that something is wrong. Sometimes, that "something" may be a medical issue, like an injury or illness -- while other times, it may be a sign of unprocessed, stored emotions coming to the surface.


Imagine how much insight you would gain into your thoughts and behaviors if you could translate the messages your body was sending you. How much better could you know yourself if you learned to understand the language your body speaks?


So many of us operate on "autopilot," leading us to live in a constant state of disconnect from our bodies. In this state, we don't pay attention to the messages our body tells us, or we choose to actively ignore them in favor of productivity or other concerns. Yet when we pause to listen to what our body has to tell us, we can gain a lot of insight about the thoughts, beliefs, habits, and behaviors that shape the quality of our relationships with ourselves and others.


3. Get the tools to overcome what's holding you back.

Stored, unprocessed emotions -- which often show up in the body -- hold us back. They prevent us from showing up as the best, most fulfilled versions of ourselves. Hence, somatic therapy isn't just about noticing and interpreting your bodily sensations; it's also about giving you the tools you need to overcome those physical and emotional blocks. 

In order to achieve fulfillment, somatic therapy techniques that help you gain insight into your bodily sensations must be paired with actionable, therapeutic steps toward healing. Recognizing your unprocessed emotions is a start, but simply being aware of these issues does not solve them.

 
mindfulness therapy
 


The key to overcoming these barriers is to work through them. One of Life by Design Therapy's somatic therapists can help you achieve this on a mental, physical, and emotional level. At each level of awareness, you will learn tips and tools to help you understand, process, and manage your emotions in real-time, to prevent them from holding you back.

4. Let go of self-judgment.

Finally, somatic experiencing, or noticing our bodily sensations, isn't just about recognizing the way we are feeling. It's also about letting go of the judgmental thoughts we have about our emotions and physical sensations, because our self-talk so deeply influences the way we feel, physically, mentally, and emotionally.

For example -- when your body hurts, how do you speak to yourself? Do you approach the sensation with curiosity, non-judgmentalness, and compassion...or do you criticize yourself by listing all the reasons why you shouldn't allow your physical pain to hold you back? You might even find yourself attempting to ignore or suppress those uncomfortable sensations.


Hence, somatic therapy is also about giving yourself permission to approach your bodily sensations non-judgmentally. Forget assigning physical, mental, or emotional sensations labels like "good" or "bad," and instead invite yourself to observe what you can learn from your body when you approach it with curiosity instead of judgment.

Exploring the Significance of Body Awareness

By Melody Wright, LMFT

Too often the messages we receive from society take us away from our present-moment experiences, our genuine emotions, and our truest selves.  As we attempt to navigate this culture of distraction we end up feeling lost, disconnected and unsure of ourselves. It’s become too easy to get lost in our thoughts, whether we get lost in thoughts about the future or the past.  This split and physical disconnect is a large reason why increasing your body awareness is so important and often eye-opening.  

WHAT IS BODY AWARENESS?

Body awareness is being consciously connected as a whole versus mind and body being two separate entities. When we were born and progressively moved forward with body control, we learned body awareness in coordination with crawling, walking and progressed as most people do; such as how far to reach for something, or how to climb stairs.  As adults, the concept of body awareness in this context becomes second nature given normal circumstances such as perception and spacial awareness of our physical selves. 

WHAT ABOUT BODY AWARENESS IN THERAPY?

In this scope, it is much more than the physical part of ourselves. Body awareness represents our mind and body as one and the responses (behavior) we have. 

Having body awareness is beneficial during therapy because our bodies hold on to past memories and experiences; it shows in our body language, posture, and our expressions. Physical manifestations of trauma can cause an upset stomach, migraines, hormone imbalances, and other medical conditions.  Studies have shown that there is a relationship between trauma and our bodies. 

WHAT ARE THE BENEFITS OF BODY AWARENESS?

The benefits of having body awareness in therapy help to understand your body’s signals in relation to what you hold within. Realizing your own breathing and other physical sensations foster a pathway for changes in responses to overwhelming feelings.  For example, if you just disagreed with a coworker or friend, you may not notice the physical changes that happen during the exchange. Changes such as faster breathing, racing heart, shaking, stiff limbs, tightness or a clenched jaw. You may notice them after the confrontation, but during the confrontation you may be less aware. 

What would it feel like if you were more aware of your body’s responses to a bad memory, a negative association to something in your environment or argument with someone close to you? With the help of a professional somatic therapist, you can begin to increase your body awareness. They can assist by helping you bring attention to your body and physical sensations during the session. With gentle guidance in a safe space, you can learn about your physical experiences, which can lead to growth, acceptance, and change. You can be more centered and freer of holding in the negativity that impacts both your mind and body. 

THE POWER OF SELF-ACCEPTANCE

We are often our own worst critics and if we can neutrally observe our bodies, meaning what our bodies do isn’t ‘good’ or ‘bad’, makes it easier to focus more on the behavior, feeling or reaction. This component added to therapy will enhance your outcomes when working with your therapist. 

If you find that this is a struggle at first, there are other areas that can be focused on. How many times have you been engrossed in a project with a deadline and you kept working despite you were starving? Your body tells you it needs nutrition, just like it gives you a signal when you are stressed or feeling anxious. By being more attentive to basic physical needs creates more awareness of the cues when your body is stressed or overwhelmed.  This allows you to connect what triggers you may overlook in response to a traumatic event or troubling situation. 

WORKING WITH A SOMATIC THERAPIST

As you work with a trained somatic therapist, you will understand your own body not just your mind and emotions.  Somatic therapists track emotional and physical shifts to recognize signs that give clues as to what is going on internally. We have a huge toolbox of body-based resources to support you in building body awareness.  Most human communication is through body language. Yes, we use words to communicate; however, our bodies say much more. Even when you are quiet while seated in a room with others, you are communicating. If you are nervous you may fidget without even realizing it. If you are having a bad day, your jaw may lock, and you don’t realize it.  You may cross your arms tighter across your chest.

By recognizing how emotions are tied to your body brings a strong mind-body connection that opens the pathway to self-understanding, acceptance, and processing that enables you to respond better to your environment. Self-awareness is a great skill to have and use while in therapy and you will find more positive results in therapy by incorporating it into sessions.  

If you are struggling with connecting your mind and body during therapy, talk with your therapist about different techniques or other options.  

Therapy Reflections

  1. Do you know what happens in your body when you feel anxious or sad?

  2. When something or someone pisses you off, how connected are you to your body in that moment?

  3. What signals does your body give you when you feel happy or grateful?

  4. What can you do today to increase your body awareness?


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