Written by Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a psychologist specializing in trauma, anxiety, and women's health. She is the founder of DM Coaching, an online coaching platform, a psychology professor, and a private psychotherapy practice owner.
In mental health and wellness, there's evidence and an ever-growing recognition of the link between our physical bodies and emotional states. Somatic Therapy, a therapeutic approach that has been gaining attention, is at the forefront of exploring this connection. This article explains what somatic therapy is, how it works, and how you can implement it in your daily life.
What is somatic therapy?
At its core, Somatic Therapy is based on the understanding that our bodies hold onto past traumas and stress, which can manifest in various physical symptoms and ailments. The term 'somatic' comes from the Greek word 'soma,' which means ‘the living body.’ This form of therapy doesn't just address the mind or emotions, but it also engages the body as an integral part of the healing process.
Somatic Therapy encompasses a range of techniques, including deep breathing, movement, and relaxation exercises, all aimed at relieving tension that's believed to be stored in the body due to emotional experiences and trauma. It operates on the idea that by addressing these physical manifestations, one can alleviate stress and trauma-related symptoms, often associated with conditions like anxiety, depression, PTSD, and other mental health concerns.
One of the key aspects of Somatic Therapy is its focus on bodily sensations and the development of awareness of one's physical state. Unlike traditional talk therapies that primarily engage the cognitive aspects of healing, Somatic Therapy begins with the body. It encourages individuals to become attuned to their physical sensations, which can often be indicators of unresolved emotional issues.
The practice of Somatic Therapy can vary widely, but it generally involves a trained therapist guiding the individual through various physical exercises that promote awareness, relaxation, and release of tension. These exercises can include mindful movement, grounding techniques, and even vocalization, all designed to help the individual reconnect with their body and, by extension, their emotions.
The efficacy of Somatic Therapy is supported by the understanding that trauma can register within our bodies at a cellular level. While Somatic Therapy may not be as widely recognized as other forms of therapy, such as Cognitive Behavioral Therapy (CBT), it offers a unique approach that can be particularly beneficial for those who feel disconnected from their bodies or for whom traditional talk therapy has reached its limits.
Healing through body awareness
Adverse and traumatic life experiences are often deeply embedded in the body, so healing and recovery should always be addressed through body awareness, including the central nervous system, which connects the body to the mind via thoughts, emotions, perceptions, memories, imagination, and decision-making. Unresolved traumatic experiences are often trapped in the body, and the body may continue to react to them even though they may be long in the past. This leaves us perpetually on a high alert and overly vigilant, or shut down and disconnected from self, others, and the world.
Mind-body practices, including somatic therapy, allow us to experience a sense of integrity, intimacy, and connection with our bodies, ultimately becoming balanced and grounded and restoring harmony and coherence between the body and the mind. These practices are used to build the foundation of safety, to learn how to calm and ground oneself, and to foster and cultivate self-compassion and an increased sense of aliveness, joy, and presence. Growing somatic awareness will gradually enhance the capacity for self and emotional regulation.
Somatic awareness and mindfulness are key components of mind-body interactions. Somatic awareness is defined as the ability to perceive, interpret, and act based on one's internal bodily sensations. This can be a powerful tool in regulating emotion, maintaining health, and facilitating recovery from illness and dysfunction.
Why include somatic therapy in your morning routine
Mornings set the tone for our entire day, and incorporating Somatic Therapy into your morning routine can be a game-changer for both your mental and physical health. Somatic Therapy is a holistic approach that emphasizes internal physical perception and experience. It's not just about stretching or exercising; it's about connecting with your body on a deeper level.
Incorporating Somatic Therapy into your morning routine doesn't have to be complicated. It can be as simple as taking a few minutes to stretch and breathe deeply, focusing on how your body feels with each movement. This practice can help release any tension built up overnight and prepare you for the day ahead.
Practicing Somatic Therapy in the morning can have numerous benefits. It can help you release tension, improve self-awareness, regulate emotions, and enhance your mind-body connection. Over time, this can lead to a more mindful approach to life, where you're more present and in tune with your body's needs.
Your morning routine is a powerful tool for setting up a successful day. By including Somatic Therapy, you're not just preparing your body for the day's activities; you're also nurturing your mental health and emotional resilience. Give it a try, and you might just find yourself feeling more balanced, focused, and ready to tackle whatever comes your way.
6 practical ways to incorporate somatic therapy into your morning routine
Here are some tips on how to weave somatic practices into your morning routine:
1. Begin with a body scan
Start your morning by lying in bed for a few extra minutes and performing a body scan. This involves paying attention to each part of your body, noticing any sensations, and breathing into them. This practice can help you wake up to your body's needs and start your day grounded.
2. Gentle stretching
After getting out of bed, engage in some gentle stretching exercises. Focus on movements that encourage spine flexibility, like arching, rounding, and side bending. These movements can help release tension from sleeping and energize your body for the day ahead.
3. Breathwork
Incorporate some deep breathing exercises. Conscious breathing can help regulate your nervous system and reduce stress levels. Try inhaling for a count of four, holding for seven, and exhaling for eight.
4. Mindful movement
Consider practices like yoga or tai chi, which combine movement with mindfulness. These exercises can improve your balance, posture, and body awareness, all while calming the mind.
5. Set intentions with movement
As you move, set intentions for your day. This could be a focus on gratitude, openness to new experiences, or simply being present. Let your movements reflect these intentions.
6. Grounding techniques
Before you step out to face the world, spend a few moments grounding yourself. This could be as simple as feeling your feet firmly planted on the ground or visualizing roots growing from your feet into the earth.
Remember, the key to a successful somatic morning routine is consistency and listening to your body. It's not about doing it perfectly but rather about being present with yourself as you start your day.
When working with my clients in private practice, my approach is deeply embedded in the integration of evidence-based, neuroscientific approaches. These include healing mind-body practices as well as effective techniques drawn from cognitive-behavioral therapy (CBT), cognitive processing therapy (CPT), dialectic behavioral therapy (DBT), solution-focused therapy, art therapy, and other treatment modalities supported by current research. With the help of the inevitable neuroplasticity of the brain, the overall purpose of this approach is to help my clients intentionally change the wiring of their brain structures to break down barriers to a healthier and happier life.
To learn more about how to work with me and gain access to other valuable resources offered on my website, please visit here.
Dr. Denisa Millette, Psychologist
Dr. Denisa Millette is a practicing Psychologist and a Professor of Counseling Psychology with over 23 years of clinical experience. Her specialties are trauma, anxiety disorders, and women’s health.
She was recently awarded the Distinguished Professional Service Award for leadership in international trauma counseling development. Dr. Millette is a founder of the DM Coaching platform designed to support women across the globe in creating a life worth living in the aftermath of difficult life experiences. Originally, from the Czech Republic, Dr. Millette currently resides and practices in the United States and Canada.
