For Calm My Mind

You’ve tried talking. Journaling. CBT. Maybe even screamed into a pillow or two. But some things—especially trauma—live deeper than words. They settle in the body. In clenched jaws, tight chests, frozen shoulders. That’s where somatic therapy comes in.

Somatic therapy isn’t new, but it’s having a moment. It’s body-based healing for a mentally burned-out generation. A way to come home to yourself when you’ve lived in survival mode for too long.

What Is Somatic Therapy?

Somatic therapy blends traditional talk therapy with physical practices like breathwork, movement, posture awareness, touch, and nervous system regulation. The goal? To release trauma that’s stuck in the body—not just talked about by the mind.

The word somatic comes from the Greek soma, meaning “body.” Unlike purely cognitive approaches, somatic work invites you to notice and respond to what your body is saying, even when your mouth can’t find the words.

You don’t need a trauma story to benefit. Stress, burnout, anxiety, people-pleasing, emotional numbness—these live in the body too.

What’s the Science Behind It?

Trauma changes the nervous system. It puts the body in a chronic state of fight, flight, freeze, or fawn. That’s not just metaphor—it’s biology.

A landmark study by Dr. Bessel van der Kolk (The Body Keeps the Score) found that trauma survivors often show heightened activation in the amygdala (fear centre) and suppressed activity in the prefrontal cortex (rational thinking). Talk therapy can’t always access this primal, survival-focused part of the brain. But bodywork can.

Somatic therapy helps regulate the autonomic nervous system. Research shows it may reduce symptoms of PTSD, anxiety, chronic pain, and even digestive issues. A 2023 meta-analysis published in Frontiers in Psychology found that body-oriented interventions had moderate to strong effects on trauma recovery, emotional resilience, and nervous system regulation.

Popular Somatic Practices

Somatic Experiencing (SE)
Developed by Dr. Peter Levine. SE focuses on safely revisiting trauma through physical sensation and completing “unfinished” stress responses (like shaking or crying).

Sensorimotor Psychotherapy
Combines somatic awareness with attachment theory. Useful for those with developmental trauma or relational wounds.

TRE (Tension & Trauma Releasing Exercises)
Uses specific physical exercises to activate natural tremors in the body—like animals shake off fear after a chase.

Polyvagal-Informed Therapy
Based on Dr. Stephen Porges’ Polyvagal Theory. Focuses on the vagus nerve and how social connection, breath, and body positioning can calm the system.

Signs You Might Benefit from Somatic Work

• You’re exhausted by talking, analysing, explaining
• You have chronic tension, pain, or digestive issues without a clear medical cause
• You shut down or dissociate under stress
• You feel stuck, even after years of therapy
• You often feel unsafe or out of your body

What a Session Might Look Like

You won’t be doing burpees. A somatic therapy session is usually gentle and tailored to you. You might:

• Scan your body for sensation (tightness, heat, tingling)
• Notice how emotions feel in your body
• Explore small movements or postures
• Use breath or vocalisation to release stored tension
• Ground yourself through touch or physical orientation

You might cry, tremble, yawn, or suddenly feel deeply calm. These are all signs of your nervous system coming back online.

Real Talk: Is This a Magic Fix?

No. But it is one of the most effective ways to treat trauma and chronic anxiety when traditional talk therapy falls short. It’s especially powerful for people who have:

• Developmental trauma or childhood neglect
• PTSD or complex trauma (C-PTSD)
• Longstanding anxiety with physical symptoms
• High-functioning burnout

It’s not a “woo-woo” trend. It’s rooted in neuroscience, and it’s changing lives.

How to Start

Search for a certified somatic therapist in your area or online

Start with books or courses if therapy isn’t accessible (Peter Levine, Deb Dana, and Irene Lyon are great resources)

Try body-based practices at home:

• • Long exhale breathing
  • Grounding your feet on the floor
  • Orienting your gaze slowly around the room
  • Gently shaking out limbs after stress

Final Thoughts

You don’t need to think your way out of anxiety or trauma. Sometimes the path forward is through the body, not the brain. Somatic therapy gives you a way back to safety, presence, and trust—without needing to explain it all.

Your body remembers. But it also knows how to heal.

Resources

The Body Keeps the Score – Bessel van der Kolk

Waking the Tiger – Peter Levine

Anchored – Deb Dana

2023 Meta-analysis on somatic therapy outcomes: Frontiers in Psychology