The Mind-Body Connection: Somatic Strategies

Do you notice physical sensations when an emotion arises? Perhaps you feel tightening in your chest when you get angry, or a lump in your throat. When you are sad, maybe you notice a change in your appetite, or perhaps your heart rate increases when you are nervous or excited.

In certain settings do you feel an uneasiness in your body? Perhaps your body is reminded of certain events that trigger a physiological response, even if your mind is not consciously aware of it. Such symptoms can be hard to make sense of, but somatic-based strategies can help to address them.

What is somatic therapy?

Somatic interventions involve both the body and mind. Sometimes our emotions and thoughts are so overwhelming that we lose awareness of everything else – it can become all-consuming, debilitating, and even scary. Somatic strategies engage the body to regulate the nervous system, allowing for increased comfort and feelings of safety while processing challenging emotions. Below are some simple strategies you can use:

Mindful Noticing to Increase Awareness of Physical Experiences

A simple way to begin is to search for and determine physical sensations when emotions arise. This active listening to your body Image can increase your awareness of patterns that might have gone unnoticed. For example, perhaps your back hurts, or your shoulders are tensed-up. Check-in with yourself: Are you feeling stressed? Anxious? How did you sleep? What are your energy levels like? Acknowledge the discomfort of the emotion, but also the physical experience. Remind yourself that the discomfort you are feeling is not permanent.

Grounding: Dropping an Anchor

There are many kinds of “Grounding” interventions. One example is called “Dropping an Anchor”. In moments where your thoughts are flooding in, your body is restless and uneasy, and you are experiencing significant distress or discomfort, you can use this strategy to return to the present moment, calm your nervous system, and disrupt that fight-or-flight response that can be visceral, and perhaps incredibly familiar. This exercise can be helpful during panic attacks or flashbacks. There are 3 steps involved in dropping an anchor, which can be easily remembered by abbreviating them as ACE:

Acknowledge your thoughts and feelings – Notice and name whatever is arising. This might include thoughts, emotions, memories, physical sensations, or specific desires for relief. Maintain this awareness throughout the exercise.
Come back into your body – Notice your feet pressing against the floor, maybe your body supported by your bed or chair. Notice your alignment and maybe straighten your spine. Notice tension in your hands, arms, neck, or shoulders – stretch or move in a way to release this tension and notice any changes in your body. Notice your breath – are you breathing with urgency? Slow down and notice the air moving in and out of your lungs. While you are acknowledging your inner emotional and physical experience, refocus your attention on what you are doing.
Engage in what you’re doing – Look around the room and notice what you see. How many walls are there? Is there sun coming through the window? Name 3 things you can see, hear, or smell. Focus your attention on what you are doing in the room.

Movement

Many people find a sense of relief when exercising, and engaging your muscles to move your body can help to shift focus and awareness to physical sensations. Movement might include dance, yoga, stretching, walking, running, swimming, boxing, or any other movement that allows you to engage in a mindful presence in the here-and-now.

There are many other types of strategies to help ground the body and regulate the parasympathetic nervous system – these are just a few! If you experience impactful somatic symptoms, such techniques might be beneficial. Interested in learning and practicing these skills and more? We welcome you to book a consultation with a therapist on our team!