Therapy That Actually Works: How Holistic & Somatic Therapy Goes Deeper

By Melody Wright, LMFT

I know what it’s like to feel stuck. 

To want change so badly but feel like nothing is working. 

Maybe you’ve tried therapy before, hoping it would help you break free from anxiety, trauma, or emotional pain.

Maybe you’ve spent months, or even years, talking about your struggles, understanding your triggers, and working through your past. 

But despite all of that effort, you still don’t feel better.

You don’t want to waste time in therapy that just scratches the surface, you want real healing.

If any of this resonates, you’ve come to the right place.

The truth is, traditional talk therapy can be helpful, but for many people, it doesn’t go deep enough. 

That’s because healing isn’t just about talking, it’s about working with your unique nervous system, and your emotions in a way that creates lasting change. 

That’s exactly what holistic and somatic therapy offers.

Why Traditional Talk Therapy Often Falls Short

If you’ve ever walked out of a therapy session feeling like you just vented for an hour but didn’t actually shift anything, you know how frustrating it can be.

Talk therapy focuses primarily on thoughts and behaviors, which can help you understand your struggles, but understanding alone doesn’t always create change. 

You may end up feeling:

• Emotionally stuck – You know why you feel the way you do, but the pain doesn’t go away.
  

• Disconnected from your body – You experience stress, anxiety, or trauma physically, but therapy didn’t address the root cause that actually led to real change and growth.
  

• Frustrated by looping conversations – You talk about the same issues over and over, but nothing really changes.
  

• Triggered and dysregulated – No matter how much insight you gain, your body still reacts in ways you can’t control.

You may experience these things because trauma, anxiety, and emotional wounds don’t just live in your mind, they are stored in your nervous system and body. 

If therapy only addresses your thoughts and behaviors, it’s missing half the picture.

If You’ve Tried Talk Therapy But Still Feel Stuck…

You’re not broken and you’re not failing therapy. 

The truth is, some therapy models aren’t designed to fully heal underlying trauma, anxiety, and deep emotional pain.

Let’s say you’ve experienced something painful in the past, maybe childhood neglect, a toxic relationship, or a traumatic event. 

Even if you’ve processed it in therapy, your body might still be holding onto the experience.

• Your nervous system learned to stay in fight-or-flight mode.

• Your body reacts to triggers before your mind can catch up.

• Your emotions feel overwhelming or completely shut down.

• You feel disconnected or numb when emotional triggers rise, almost like you’re frozen. 

This is why just talking about it isn’t enough. 

You need an approach that helps your body and nervous system process and release what’s been stuck for years.

If You’re Just Starting Therapy, Here’s Why You Should Choose Somatic & Holistic Therapy First

Maybe you’re new to therapy, and you’re wondering:

• Will therapy actually help me?

• What’s the best approach for deep healing?

• How do I know if I’m choosing the right kind of therapy?

The reality is that many people start therapy with high hopes, only to feel disappointed when they don’t experience real change.

Or they might feel better for a while, only to find that the issues they thought they had moved past resurface again.

By starting with somatic and holistic therapy, you can finally do deeper inner work with a therapist who understands healing on the mind, body, and spirit levels. 

Rather than feeling stuck or disconnected, you’ll have the support to get to the root of your struggles, break old patterns, and create real, lasting change.

What Makes Holistic and Somatic Therapy So Effective?

Unlike traditional therapy, which focuses mainly on thoughts and behaviors, holistic and somatic therapy treats you as a whole person - mind, body, and spirit. 

While every holistic and somatic therapist has their own approach, here’s what this kind of therapy typically looks like: 

• Mind-Body Connection – You’ll learn how to tune into your body’s signals, release stored emotions, and restore balance from within.
  
  

• Real-Time Healing – Instead of just gaining insight, you’ll practice techniques that create immediate shifts in how you feel in the present moment.
  
  

• Nervous System Regulation – Anxiety, trauma, and stress get wired into your body. This approach teaches you how to physically shift out of survival mode and into a state of calm.
  
  

• Spiritual Alignment – Healing isn’t just psychological; it’s also about reconnecting with what gives you meaning, purpose, and a sense of wholeness, whether that’s through mindfulness, nature, creativity, a higher power, or something deeply personal to you.
  
  

•  Breaking the Cycle – If you’ve felt stuck in an endless loop of self-analysis, somatic therapy can help you uncover what’s beneath the surface and create lasting change.

This isn’t just about managing symptoms, it’s about deep transformation.

Why Where You Choose To Do Therapy Matters

Where you receive therapy is just as important as the type of therapy you choose. Many people feel frustrated with therapy—not because it doesn’t work, but because the system itself can make it harder to heal.

Large, corporate, and insurance-based therapy practices often prioritize efficiency, which can sometimes lead to:

• Limited sessions based on insurance policies rather than actual need

• High caseloads that make personalized care difficult

• A feeling of being just another number rather than a person with unique needs

While not every large practice operates this way, these systemic challenges can make it harder to receive the deep, transformative care you deserve.

Here at Life By Design Therapy™, we do things differently. We offer:

• Personalized care – You aren’t rushed through sessions or treated like just another client. Your healing journey is at the center of our work.
  
  

• More freedom & flexibility – Since we don’t rely on insurance to dictate care, we can focus on what’s actually effective for you.
  
  

• A deeper connection with your therapist – Healing happens in relationships, and we ensure that you have the time and space to feel truly supported.
  
  

• A holistic approach – We integrate the body, mind, and nervous system to create lasting healing rather than just addressing surface-level symptoms.

When you’re working through something as deep as trauma, anxiety, or emotional pain, you deserve a space where you are truly seen, heard, and supported.

Final Thoughts

Whether you’ve tried therapy before and felt stuck, or you’re just beginning your journey, one thing is clear, you don’t have to keep struggling and you don’t have to stay in survival mode.

There is a way to heal that doesn’t just focus on talking, analyzing, or managing symptoms. 

It’s about truly transforming how you feel in your body and in your life.

Holistic and somatic therapy are not just alternatives; they are the pathways that create deep, lasting change, and allow you to design the life you desire.

If you’re ready to experience the healing that works and work with a premier therapy center,

This Weeks Affirmations

1. I am not broken; my body and nervous system are simply seeking safety and balance.

2. I honor my body’s wisdom and trust that healing happens in layers.

3. I no longer have to just manage my symptoms, I am capable of true transformation.

4. I am worthy of a therapy experience where I feel truly seen, heard, and supported.

5. Healing is not just in my mind, it’s in my body, and I am learning to release and restore.

Additional Resources 

**If you’re interested in learning more about mind-body healing check out these books below:

1. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel van der Kolk M.D

2. Waking the Tiger: Healing Trauma by Peter A. Levine

3. Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation by Deb Dana

4. The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture by Gabor Maté

5. When the Body Says No: The Cost of Hidden Stress by Gabor Maté

6. Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski and Amelia Nagoski

7. The Mindbody Prescription: Healing the Body, Healing the Pain by Dr. John E. Sarno

8. Molecules of Emotion: The Science Behind Mind-Body Medicine by Candace Pert

9. How to Do the Work: Recognize Your Patterns, Heal from Your Past, and Create Your Self by Dr. Nicole LePera

10.  It Didn’t Start with You: How Inherited Family Trauma Shapes Who We Are and How to End the Cycle by Mark Wolynn

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.

RAIN: A Simple Approach to Self-Compassion and Emotional Wellness

By Melody Wright, LMFT

Life is like a winding road. Full of twists and turns, peaks and valleys, dirt roads and smooth pavement. With the constant ebbs and flows of life, it’s easy to become overwhelmed with the emotional and mental energy that you have to put forth to keep going. For some, the struggle is tougher than others and it’s easy to lose sight of yourself. One of the biggest challenges people face when attempting to overcome life’s challenges is self-compassion and attaching their identity to the emotion they are feeling at the time. Because of this, many people will feel guilty for having bigger feelings, going through hard times, or feeling as if they don’t have the capacity to make it through their day. We want you to know that you are not alone. 

In this blog, we are going to discuss a mindfulness technique called R.A.I.N. This technique promotes bringing you back to center, ground you in the present, and remind you to free yourself from self-judgment. 

What is the R.A.I.N Technique? 

The RAIN technique is often used as a tool for emotional healing, self-awareness, and developing a more compassionate relationship with yourself. It can be helpful in managing stress, anxiety, and other challenging emotions by providing a mindful and non-judgmental approach to self-reflection.

R: Recognize what is happening - Recognizing or becoming aware of your emotions is like opening a door to healing. By acknowledging the emotional conversation within, you empower yourself to take control and navigate through the challenges.

A: Accept what you’re experiencing: Embracing acceptance of the emotions you’re experiencing is a pivotal step toward emotional well-being. When you accept the emotion coming up in you, you create a safe space for it and allow yourself to move on to the next step of R.A.I.N.

I: Investigate: Once you’ve recognized and accepted your emotions, the next step is to investigate them with kindness. Take time to explore the roots of your feelings with curiosity, asking yourself gentle questions to uncover the underlying causes. This compassionate inquiry enables you to understand your emotions more deeply and identify patterns that may be contributing to your struggles.

N: Nurture with Non-Identification: In this last step, learn to detach yourself from the emotions you’re feeling. Instead of defining yourself by your struggles, recognize that these feelings are like passing clouds - they come and go. This perspective shift allows you to create a sense of detachment, preventing you from becoming overwhelmed by the intensity of your emotions.

Who Should Use RAIN and When Should You Use It? 

The RAIN technique is a mindfulness practice so it can be beneficial for a wide range of people facing emotional challenges or seeking to develop mindfulness and self-compassion. Here are some situations and groups of people who might find the RAIN technique helpful:

1. Those Dealing with Emotional Distress: Anyone experiencing stress, anxiety, sadness, or other challenging emotions can use this technique to navigate and process their feelings in a healthy and constructive way.
   

2. People Facing Difficult Situations: When confronted with difficult life situations, such as loss, trauma, or major life changes, RAIN can give you a structured approach to understanding and coping with the complexity of your situation.
   

3. Stress Management: If you are dealing with everyday stressors, whether related to work, relationships, or other aspects of life, the RAIN technique can be a great way to manage stress and cultivate a more balanced emotional state throughout your day.
   

4. People Seeking Self-Compassion: The RAIN technique is particularly useful for those who wish to cultivate self-compassion. By recognizing, accepting, investigating, and non-identifying with their emotions, you can develop a kinder and more understanding relationship with yourself.
   

In terms of when to use the RAIN technique, it can be applied in real-time as emotions arise or as part of a regular mindfulness practice. Here are some scenarios:

1. During Moments of Distress: Use RAIN when you find yourself in the midst of challenging emotions, helping you navigate and understand your feelings in the present moment.
   

2. As a Daily Practice: Integrate the RAIN technique into your daily routine as a proactive approach to creating balance in your emotional well-being and allowing for self-reflection.
   

3. Before or After Stressful Events: Use RAIN before entering a potentially stressful situation to ground yourself, or afterward to process and release any emotions that may have come up during the situation that was stressful.
   

4. In Meditation or Mindfulness Sessions: Incorporate the RAIN technique into meditation or mindfulness sessions to deepen your practice and enhance self-awareness.

Final Thoughts

In conclusion, the RAIN technique is a gentle yet powerful tool that offers a structured approach to understanding and navigating our emotions. Whether you're facing challenging situations, dealing with everyday stress, or simply seeking a more compassionate relationship with yourself, implementing this mindfulness technique can cultivate self-compassion and self-acceptance while supporting you through your struggle. If you would like to learn more about mindfulness or grounding practices, you can CLICK HERE to download our free eBook, The Mind-Body Toolkit. If you would like additional support navigating challenging times in your life or would like to cultivate deeper self-growth CLICK HERE to schedule a free phone consultation with one of our therapists today. 

Additional Resources

Grounding 101: Practical Tools for Anchoring in the Present

By Melody Wright, LMFT

Imagine you’re on a ship out at sea. The once-calm waves are now becoming rogue and chaotic, which pulls you further away from the safety of the shore. When you look across the horizon, you can see the land diminishing in the distance, and a sense of overwhelm sets in. You find yourself at a loss, unsure of how to regain control of your situation. In the midst of the chaos, you remember you have an anchor. Without hesitation, you lower the anchor, securing your boat to the ocean floor. As you feel the anchor take hold, a sense of stability and peace sets in. You become aware that the waves no longer dictate the movement of your boat.

The waves of life continuously change which can cause many different emotions, thoughts, and reactions. As the captains of our “ship” called life, we hold a power resource which is our anchor, the grounding tool. In other words, if you are grounded in life, you have the power to engage in peace on an inward level even when life is chaotic. In this blog, we will discuss the importance of grounding and techniques you can use in your day-to-day life. 

Why is Grounding Important?

Grounding is an important practice that allows us to find serenity in the midst of our stress. It supports us by allowing us to reconnect with the present moment and find a sense of stability. When we intentionally anchor ourselves to the here and now, we can create a deeper awareness of our surroundings and ourselves. When we become more aware of ourselves we become more attuned to our strengths, weaknesses, values, and beliefs. This heightened sense of self-awareness allows us to make conscious choices that are aligned with our authentic selves, which can lead to living a more fulfilled life. This awareness also empowers us to navigate relationships without judgment, communicate more authentically, and build stronger connections with others. 

How Do You Ground?

There are many ways to ground yourself throughout your day-to-day life. We suggest trying many different ways to see what is going to work best for you. You might also find that as you grow what worked for you before needs to be tweaked or another approach needs to be tried. Grounding is unique to you and your experiences. Here are a few grounding techniques you can try today. 

1. Deep Breathing: One of the simplest grounding techniques is deep breathing. By focusing on your breath, you can bring your attention back to the present. As you take slow, deep breaths be aware of the sensation of air entering and leaving your body. This practice not only grounds you but also activates relaxation by reducing the intensity of your body's stress response.
   

2. Grounding Objects: Having a tangible object to hold on to can help you ground. Consider carrying a small object such as a smooth stone, a worry stone, or a piece of fabric to run your fingers over. Whenever you feel overwhelmed or disconnected, hold the object in your hand and pay attention to its texture, weight, and temperature. By focusing on the object, you redirect your attention to the present and create a sense of stability and connection.
   

3. Meditation: This grounding technique takes practice, but it’s one of the best grounding techniques.  You can find a calm spot to sit or lie down. Close your eyes and focus on your breath or a chosen point. When thoughts come up you can acknowledge them without judgment and return your attention to the present. Mindfulness meditation helps to quiet the mind, reduce stress, and improve overall well-being. With regular practice, you can develop a greater ability to stay grounded and centered even when challenging situations occur. 

Final Thoughts

Grounding techniques offer practical ways to support our mental, emotional, and physical well-being. These tools also create space for you to find healing from anxiety, depression, and even trauma. If you would like to learn more about the mind-body connection check out our free downloadable eBook, The Mind-Body Tool Kit. We also have an amazing team of therapists who have extensive experience and training in healing the whole person. We are currently offering sessions in-person, during the weekend, online, and sessions in Spanish. You can CLICK HERE to schedule your free phone consultation today! 

Additional Resources

If you would like to learn about grounding and tools to help you ground, check out the resources below!

1. Somatic Psychotherapy Toolbox: 125 Worksheets and Exercises to Treat Trauma & Stress by Manuela Mischke-Reeds

2. In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness by Peter A. Levine

3. Waking the Tiger: Healing Trauma" by Peter A. Levine

4. The Healing Power of the Breath: Simple Techniques to Reduce Stress and Anxiety, Enhance Concentration, and Balance Your Emotions" by Richard P. Brown and Patricia L. Gerbarg

5. "The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma" by Bessel van der Kolk

6.  Sensorimotor Psychotherapy: Interventions for Trauma and Attachment" by Pat Ogden and Janina Fisher

7. Grace Unfolding: Psychotherapy in the Spirit of Tao-te ching by Greg Johanson and Ronald S. Kurtz

8. The Tao of Trauma: A Practitioner's Guide for Integrating Five Element Theory and Trauma Treatment by Alaine D. Duncan, Kathy L. Kain and Michael Hollifield

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.

The Art of Mindfulness: Harnessing the Power of the Present Moment

By Melody Wright, LMFT

Have you ever felt so stressed and overwhelmed that you feel disconnected from yourself and those around you? It’s like being frozen in your tracks, yet your mind races with calculating the best next step. Where 30 minutes or even an hour could go by but it only felt like a few minutes? This is more common than you think! It’s no secret that we live in a world that constantly demands our attention and pulls us in countless directions. It makes it almost impossible to remain in the present moment. However, there is power in embracing the present moment and living a mindful life. Cultivating mindfulness brings awareness, gratitude, and a deeper connection with ourselves and the world around us. So how exactly do we harness the power of the present moment? In this blog, we will explore how to embrace mindfulness and discover how embracing the power of the present moment can transform our lives.

What is Mindfulness? 

At its core, mindfulness is the practice of being fully present and engaged in the moment you’re in without creating judgment or attaching it to past or future events. It involves cultivating a state of increased awareness and acceptance, which allows us to experience life with more clarity and ultimately permits us to live with authenticity. Engaging in mindfulness encourages us to acknowledge and accept our thoughts, and emotions without trying to control or resist them. By engaging with the present, we can break free from the “autopilot mode” that can dominate our lives. Rather than being carried away by regrets of the past or consumed by anxieties of the future, we learn to anchor ourselves in the now. This anchoring empowers us to respond consciously to the circumstances of our lives, which cultivates resilience, peace, and self-awareness.

Mindfulness also involves establishing a compassionate and non-judgmental attitude toward ourselves and others. It invites us to observe our inner experiences with curiosity and kindness, without labeling them as good or bad. This non-reactive stance creates space for self-reflection, self-compassion, and the potential for personal growth and transformation. Mindful living is an ongoing journey of self-discovery where we consciously choose to dwell in the present moment. 

What are the Benefits of Engaging in Mindfulness?

There are many benefits to having mindfulness as a tool in your life. It can create a sense of calm and inner peace, which can reduce stress and anxiety. Mindfulness also enhances our emotional well-being by promoting self-compassion and acceptance which can pour over into our relationships. As we learn to listen attentively, communicate more effectively, and empathize with ourselves, we may find that our understanding and communication improve with those around us. Additionally, mindful living can boost our productivity and creativity by sharpening our focus and enabling us to engage fully in our tasks.

Ways to Practice mindfulness

Now that we’ve talked about the importance of engaging in mindfulness, I’m sure you’re wondering how to cultivate it. Here are a few tips to start your journey. 

1. Practice Gratitude: Regularly expressing gratitude creates a positive mindset and shifts your focus to the present moment. You can do this by journaling or starting your day by finding 3 things to be grateful for

2. Using Breathing Techniques: Take a few moments each day to focus on your breath, observing its natural rhythm. You can even perform different breathing techniques such as box breathing, alternating nostril breathing, or deep breathing. This simple practice helps anchor your awareness in the present moment and also allows you to connect with what your body might be telling you as well.

3. Become Aware Of Your Senses: When you pause and pay attention to the sights, sounds, smells, tastes, and textures you can fully engage with your environment and embrace each sensory experience.

4. Non-judgmental Observation: When you notice your thoughts and emotions without judgment you can let them come and go. This allows you to detach yourself from those thoughts and emotions and develop a deeper understanding of what you might be experiencing internally.

5. Go to a Holistic Therapist: Engaging with a Holistic Therapist will give you a support system and the tools you need to learn more about mindfulness and self-awareness. Living mindfully can be challenging for some, and having this safe, supportive space can create confidence and accountability to encounter the self-growth you desire. 

Final Thoughts

In a world that often pulls us away from the present, mindfulness allows us to find peace and fulfillment. It’s not something that can just be flipped on, it's an ongoing journey. By embracing this practice, we can discover a profound sense of joy and purpose. If you are ready to engage in this transformative path and cultivate a life filled with mindful awareness, reach out to one of our therapists today. You can schedule a free consultation HERE.

Additional Resources

If you would like to learn more about mindfulness, check out the resources below!

1. Stop Overthinking: 23 Techniques to Relieve Stress, Stop Negative Spirals, Declutter Your Mind, and Focus on the Present by Nick Trenton

2. "Mindfulness for Beginners: Reclaiming the Present Moment and Your Life" by Jon Kabat-Zinn

3. Mindfulness: An Eight-Week Plan for Finding Peace in a Frantic World by Mark Williams and Danny Penman

4. The Healing Power of Mindfulness: A New Way of Being" by Jon Kabat-Zinn

5. "Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life" by Jon Kabat-Zinn

6. You Can Heal Your Life by Louise Hay

7. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle

8. "Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness" by Jon Kabat-Zinn

9. "Radical Acceptance: Embracing Your Life with the Heart of a Buddha" by Tara Brach

10. Think Like a Monk: Train Your Mind for Peace and Purpose Every Day by Jay Shetty 

**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.