What Happens in Somatic Therapy
People often ask what actually happens in somatic therapy.
Unlike traditional talk therapy, somatic work brings attention to the body, not just thoughts. It focuses on sensations, movement, and nervous system patterns to help shift what talking alone sometimes cannot.
Many people come to this work after feeling stuck, even after trying therapy before.
Below are some simple ways this approach can begin to show up in everyday life.
Somatic practices focus on the body's sensations and movements to support our expression by releasing pent-up tension and ultimately improving mental health. By becoming more attuned to your body, you can begin to disrupt depressive cycles.
Daily Somatic Exercises to Try:
Grounding Exercises: Start or end your day by grounding yourself. Stand barefoot on the ground, if possible, and imagine roots growing from the soles of your feet deep into the earth. Breathe deeply, feeling the stability of the earth supporting you. This exercise helps reduce feelings of overwhelm and enhances emotional stability.
Mindful Breathing: Integrate mindful breathing into your daily routine. Focus on slow, deep breaths, inhaling through your nose and exhaling through your mouth. As you breathe, pay attention to how your chest and abdomen move. This practice helps regulate the nervous system and reduces anxiety and stress associated with depression.
Progressive Muscle Relaxation (PMR): This technique involves tensing and then relaxing different muscle groups in your body. Start from your toes and move upwards to your head. The contrast between tension and relaxation helps you become more aware of physical sensations and aids in releasing the physical clenching often held during depressive states.
Gentle Yoga: Incorporate gentle yoga poses into your daily routine. Yoga combines physical postures, breathing exercises, and meditation to enhance mental and physical well-being. Focus on poses that open up the chest, like Cobra or Cat-Cow, to combat the physical curling inward that often comes with depression.
Guided Somatic Experiencing: Use guided sessions to explore somatic experiencing, a therapeutic technique designed to help you notice and release physical tension that correlates to emotional stress. You can find guided sessions online or work with a therapist trained in this approach.
Tips for Integrating Somatic Practices into Your Daily Life
Set Regular Times: Consistency is key. Try to perform these exercises at the same time each day to establish a routine.
Create a Conducive Environment: Designate a specific area in your home for your practice. Make sure it’s a calming space, free from clutter and distractions.
Be Patient and Gentle with Yourself: Healing is not linear. Some days might be harder than others, and that’s okay. Be compassionate with yourself through all parts of the journey.
Integrating somatic practices into your daily life can offer powerful tools for combating depression. They empower you to take active steps towards your healing, focusing on the interconnectedness of body and mind. If you’re new to these practices, start small and gradually build your routine. Remember, the goal is to foster a kinder, more connected relationship with yourself.
If you’re navigating anxiety, depression, burnout, overwhelm, or a life transition and need support, we’re here. Our work is rooted in somatic and integrative therapy for people looking for something that actually shifts.
We offer virtual therapy across California and in-person sessions in Los Angeles. You can reach out to schedule a consultation when you’re ready.