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.

Embracing Wholeness: How Holistic Therapy Connects Mind, Body, and Spirit

Melody Wright, LMFT

Have you ever been so swamped by all the busyness of life that you didn't even realize the lack of sleep, increased caffeine consumption, and the low-level fatigue that had been plaguing you all week?  If so, you're definitely not alone.  We've all experienced moments of getting so caught up in our day-to-day tasks, activities, responsibilities, and the overwhelming push of life to stay busy that we neglect or overlook moments to take a break and reconnect with ourselves and what we may be needing.

It’s completely normal to get caught up in the cyclic routines of our daily lives that we often neglect pieces of ourselves that need tending to. As you read this, you may be wondering, “How does this relate to therapy?”. In this blog, I will explain exactly how Holistic Therapy can help you take back the wheel of your life and draw attention to your WHOLE self. We’ll discuss how tending to your mind, body, emotions, and spirit can increase your resilience and promote overall healing. 

What is Holistic Therapy?

These days it seems as though we walk around with fragmented lives. We only nurture individual parts of ourselves at different times. Have you ever felt like there is “more to life”, or feel as though the person you are meant to be is stuck? You may find that this manifests in your relationships, your professional life, and even things that you enjoy. At its core, holistic therapy recognizes that our well-being is influenced by the intricate connection between our thoughts, emotions, physical health, and spirituality. Instead of viewing these as separate pieces of you, holistic therapy seeks to bridge the gaps, by cultivating a holistic perspective that integrates every part of you. 

Who is Holistic Therapy For? 

In short, Holistic Therapy is for everyone. However, this approach to therapy has been proven to cultivate deep healing in those with trauma, anxiety, depression, and other mental health challenges. The modalities used in holistic therapy can reach emotional and relational wounds from traumatic experiences like neglect, sexual trauma, and abuse that traditional talk therapy may overlook. It’s also been proven to have significant and life-changing transformation in situations where communication is needing improvement, parent-to-child relationships, and for those who are on a self-discovery journey.

Modalities Used in Holistic Therapy

Holistic therapy uses a wide range of modalities that aim to address the interconnectedness of the mind, body, and spirit in order to promote overall well-being and healing. Here are a few modalities utilized in holistic therapy. 

1. Somatic Therapy: These practices involve focusing one's attention on the present moment by creating awareness, and developing a non-judgmental attitude. Mindfulness and meditation techniques like breathwork and grounding are utilized in Somatic Therapy and can be used to reduce stress, encourage self-awareness and promote emotional balance.
   

2. Transpersonal Therapy: This modality is used by practitioners to incorporate spirituality. The objective is to enhance a person’s self-awareness and increase their overall quality of life through spirituality and self-reflection. This is achieved through techniques like guided imagery, meditation, and mindfulness practices.
   

3. Expressive Arts Therapy: This practice can be incredibly supportive for those who have a difficult time finding the words to express what they are feeling or don’t feel safe sharing. Through creativity, whether it’s art, music, or writing, people can become aware of deep emotions that they may not even realize are there.
   

4. Ecotherapy: By integrating nature into therapeutic practices, ecotherapy offers benefits to both individuals and the planet. Being in nature can reduce stress, improve mood, and increase cognitive function. The sights, sounds, and smells of nature have a calming effect on our minds, which can help to alleviate things like anxiety and depression. Walking, gardening, and simply sitting outside can support your healing journey. 

Final Thoughts

Holistic Therapy empowers you to participate in your own self-healing. You are the master of your life and the holistic approach is just a tool to support your navigation. By embracing the principles of Holistic Therapy, you can create a path of deep healing, and lasting transformation, and live a more vibrant and fulfilling life. If you are interested in learning more about Holistic Therapy, CLICK HERE, to schedule your free, no-obligation, phone consultation with our Client Care Coordinator. 

Additional Resources

If you would like to learn more about Holistic Therapy, here are a few additional resources.

1. The Healing Code of Nature: Discovering the New Science of Eco-Psychosomatic by Clemens G. Arvay 

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

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

4. The Magic of Manifesting: 15 Advanced Techniques To Attract Your Best Life, Even If You Think It's Impossible Now by Ryuu Shinohara

5. Signs: The Secret Language of the Universe Paperback – June 2, 2020, by Laura Lynne Jackson 

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

7. 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 Body-Mind Connection: A Guide to Somatic Therapy and Its Techniques

By Melody Wright, LMFT

When I step into a session I pay close attention to my client’s breathing, tone and speed of voice and overall energy. There’s no agenda or predetermined plan; instead, I remain completely present, engaged, and attuned with them. I rely on my own nervous system to pick up on cues from my clients and use that information to support and guide them through the ebbs and flows of the session. Many times, we remain oblivious to the messages our bodies are attempting to convey. As a somatic therapist, my role is to guide individuals in developing awareness of these signals and assist them in deciphering the meaningful communication embedded within their physical experiences. You see, in today's world, it's not uncommon for many of us to feel overwhelmed, stressed, or disconnected from ourselves. We may find ourselves trapped in the whirlwind of our thoughts, often neglecting the connection between our bodies and minds. This is the beauty of Somatic Therapy.

Somatic therapy recognizes the intricate connection between the body and the mind, understanding that our physical experiences and emotional states are intertwined. In this blog, we will discuss the world of somatic therapy, unraveling its principles, modalities, and benefits. Whether you are a seeker of self-discovery or someone who desires to enhance their overall well-being, this blog will provide you with valuable insights into the transformative potential of Somatic Therapy.

What Are The Benefits of Somatic Therapy

With Somatic Therapy being a holistic approach to psychotherapy its principles focus on the understanding that emotional and psychological issues can be manifested and stored in the body. With that understanding, it can address the body's experiences and sensations which can lead to healing and transformation. Here are some of the principles that guide somatic therapy: 

1. Body-Mind Connection: As already mentioned, Somatic therapy emphasizes the importance of connecting fully with one's body. It encourages individuals to become aware of bodily sensations, emotions, and patterns of movement to gain a deeper understanding of their present experiences.
   

2. Mindfulness and Presence: Somatic Therapy brings awareness by promoting the practice of mindfulness. As people begin to practice mindfulness it leads them to deeper self-awareness and allows them to develop a greater capacity to respond to life's challenges with more self-love and self-acceptance.
   

3. Integration of the Mind and Body for Transformation: Somatic Therapy teaches you how to honor and understand your body. When you are able to listen to its signals and tend to the places in need you honor yourself as a whole. Integrating the tools given to you by your therapist will promote transformation, resilience, and overall healing. 

 How is Somatic Therapy Different from Talk Therapy?

Now that we’ve talked about what Somatic Therapy is and touched on some of its basic principles, let’s discuss the tools used to achieve these goals. The techniques used in Somatic Therapy are like the tools in your tool kit. One tool may work for one thing, but not for the other, like a hammer to drive a nail versus a screwdriver.  When you start therapy, your therapist will begin to provide you with these tools for healing. So what are some Somatic Therapy tools? 

1. Nervous System Regulation - By focusing on levels of activation your therapist can support you with grounding in the moment and regulating your nervous system. Conscious breathing, visualization, and touch exercises can help release tension and provide grounding. This is especially supportive to those who experience anxiety. This allows you to process emotions on a deeper level by providing a deeper awareness of what you’re experiencing in your body.
    

2. Allowing The Body To Move As It Pleases: Incorporating authentic movement helps give the body a voice by allowing the individual to release pent-up energy, frustration, and stress. With eyes closed to reduce distraction and encourage body awareness, the individual can then act out their internal emotions that they may not have words for at the moment. The movement supports releasing the “feel good” hormones like oxytocin to combat depression and trauma-related issues.
   

3. Mindfulness Practices: Mindfulness practices, such as meditation, are a common technique used in Somatic Therapy. These practices invite curiosity and acceptance. Mindfulness is a time to be led by your subconscious mind, thus connecting with authenticity and the present moment in a gentle, loving way. Mindfulness is also a way to connect with your inner resources and strength, explore past experiences, and literally create new neural pathways in your brain. When you meditate or imagine a positive situation, your brain cannot distinguish what is real versus what actually happened which creates a new positive neural pathway in your brain leading to healing in the mind and body.
   

4. Body Scanning - Self-awareness is a key piece to Somatic Therapy. Knowing what your body is saying is essential to developing that self-awareness. Body Scanning has been proven to be a very successful mindfulness technique to increase your body awareness. It supports this by giving you clues into how you are feeling or what you might be needing.

Final Thoughts

As we mentioned above, Somatic Therapy can play an intricate part in your healing journey and self-development. Many times people will visit their therapist to talk about their issues, and yes this can be supportive for a while, however, the body holds wisdom for your healing as well. The body's memory of trauma can have lasting physical effects such as chronic pain, sleep disorders or consistently living in fight or flight mode. Here at Life By Design Therapy, we have a team who is skilled and passionate about utilizing Somatic and Holistic Therapy tools to support you in a safe and non-judgmental space. If you are interested in learning more about what each therapist offers, visit our website at www.lifebydesigntherapy.com or if you are ready to get started CLICK HERE to schedule your free phone consultation with our Client Care Coordinator.

Additional Resources

If you would like to learn more about Somatic Therapy, below are a few recommended resources.

.

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.

What Are The Long-Term Effects of Stress on Our Body?

By Melody Wright, LMFT

“I’m feeling really stressed right now, but I can handle it for a while longer, right?” Well, maybe, but we’re not sure that is a great idea. While we all experience different levels of stress throughout our lifespan, constant exposure to stress can have long-term effects on our bodies. Some individuals may be able to tolerate high stress levels for extended periods of time, but ultimately these levels of stress will begin to take their toll. While we understand that reducing stress or getting rid of certain stressors may be easier said than done, you may want to consider reevaluating your current stress levels after learning more about the long-term impact. 

The long-term effects of stress can affect different areas of our body, including our mind and emotions. Below are some of the signs and symptoms of high stress levels broken down by the areas of the body they usually affect:

Cognitive (Mind):

• Racing mind/thoughts

• Difficulty being still

• Forgetting things or feeling disorganized

• Unable to focus

• Avoiding responsibilities or procrastinating

Emotional:

• Being/feeling irrational

• Becoming frustrated or agitated easily

• Lashing out at friends and loved ones

• Feeling lonely or worthless

Physical: 

• Changes in appetite or eating habits

• Compromised immune system that leads to getting ill more often

• Constantly feeling tense (ie. muscle tension or clenched jaw)

• Gastrointestinal issues (ie. irregular bowel movements or stomach pain)

• Headaches or migraines

• Lack of sleep

• Developing chronic conditions such as heart disease or high blood pressure

If you find yourself currently experiencing some of the symptoms above, it’s not too late to address your stress levels and their subsequent effects. While not all effects are reversible, such as developing high blood pressure, addressing your stress at any age can improve your health and overall quality of life. You can start off small by adding some stress-relieving activities into your day, such as taking a 15 minute walk every evening before settling in to your bedtime routine. If you’ve noticed yourself feeling drained after seeing certain friends or family, you may want to consider seeing them less often or setting up boundaries around how often you interact with them.

As mentioned before, we acknowledge that it may not be easy to completely get rid of some stressors, but you can help mitigate their effects. If your job is a constant source of stress, but you are the sole-breadwinner within your household, it can feel like you have no other option but to continue with your current routine. If you find it difficult to think of ways to help address your stress, we encourage you to consider talking to a therapist that will help you look at different options to incorporate some stress-relieving activities into your routine. For more information, click here to help schedule a consultation. 

How Somatic Therapy Can Help Psychological Trauma

by Melody Wright, LMFT

When we've experienced something traumatic, we may not be consciously aware of the ways in which the trauma affects our everyday life. However, our bodies remember what has happened to us, and they store those memories as uncomfortable (sometimes painful) somatic sensations.

If you have survived trauma, you may find that you hold a lot of tension in your muscles or that you feel disconnected from your body. This can occur when our bodies are reminded of the trauma, even if our minds aren't aware of it.

Somatic therapy is a type of psychotherapy that asks us to listen to -- and learn from -- our bodily sensations. By strengthening the relationship between mind and body, we can heal from the effects of trauma, both physically and emotionally. Here is how it works.

How Our Bodies Remember Trauma

Unexplained physical ailments, like headaches or muscle tension, are common in trauma survivors. While they may be related to your traumatic past, they are not "all in your head." Instead, they stem from anxious energy that was not released during the traumatic event, when the fight-or-flight response was triggered.

Traumatic events can activate the sympathetic nervous system, which is responsible for symptoms like a racing heartbeat and clammy palms when we are anxious, scared, or stressed. The fight-or-flight response is designed to help us flee from or fight back against potential dangers. However, in a traumatic event, it is not always possible to do either of these things.

Whether you were physically restrained or paralyzed by anxiety, you may not have been able to discharge the adrenaline from your body's fight-or-flight response in the moment. As a result, the energy from the fight-or-flight response is stored in the body, leading to tension, pain, and other unpleasant symptoms.

How Somatic Therapy Works

Somatic therapy is a type of psychotherapy that utilizes the mind-body connection. Pioneers of somatic therapy, such as Peter Levine and Pat Ogden, believe that the key to healing from trauma is discharging this anxious energy from the body. This means finding other ways to process and release the body's stored emotions after the traumatic event. 

There are many techniques a somatic therapist can use to help you accomplish this goal. First, they will use interventions designed to help you develop greater awareness of your unique body and the ways in which it stores traumatic memories. Then, they will guide you through the process of expressing these stored emotions so you can move on.

Every somatic therapist works a bit differently. It's important to get to know your therapist so you can find the right fit for your individual needs. However, many somatic techniques are practiced by a wide variety of therapists. Understanding common somatic therapy techniques can help you get an idea of what to expect.

Common Somatic Therapy Techniques

Grounding

How often do you feel truly connected to your body? Trauma survivors may especially struggle to stay rooted in the present moment and notice uncomfortable thoughts or sensations. Grounding consists of exercises designed to bring us back into our bodies and mindfully take note of our sensations and surroundings. These exercises often rely on our five senses to absorb information from our environment. 

Movement

Movement is a form of medicine for the body. Mindfully moving your body can help you cope with challenging experiences and discharge anxious energy. It can also give you a sense of accomplishment and help you feel more connected to your body. Additionally, movement is one of the body's primary methods of communication. We can pay attention to our natural movements -- such as body language -- to learn more about ourselves, our emotions, and our beliefs. 

Setting Boundaries

Boundaries are limits we set to define the type of treatment we are willing to accept from others. Traumatic experiences inherently involve a violation of our personal boundaries. Setting mindful boundaries empowers you to take back control of your mind and body. Boundary-setting may be challenging for trauma survivors, who are often disconnected from the way their bodies feel about certain behaviors or experiences. By paying attention to the way our body feels in these moments, we can identify healthy boundaries that would improve our lives.

Want to learn more? Sign up for our free e-book, The Mind-Body Toolkit: A Beginner’s Guide to Connecting With Your Body. We provide 50 grounding exercises you can try when feeling anxious or overwhelmed and some of our favorite somatic tools and resources. This is a great way to learn more about the mind-body connection, especially if therapy is new to you. To get started, click here.

4 Benefits Of Somatic Therapy

by Melody Wright, LMFT

Somatic therapy is an approach to psychotherapy that emphasizes the mind-body connection. 

Somatic therapists recognize that suppressed and unprocessed emotions are often stored in the body, showing up as physical symptoms like muscle pain, headaches, and nausea. Because of this, somatic therapy incorporates body awareness exercises into the healing process. 

Here at Life by Design Therapy, we are passionate about practicing somatic therapy and strong advocates of its benefits for mind and body healing. In this blog post, we discuss four of those benefits, which may help you decide if somatic therapy is right for you.

1. Change your brain, change your life.

Our brains and bodies are creatures of habits. They internalize the thought patterns and belief systems we are taught from an early age. Much like a computer, these become the "programs" that run our lives.

When we experience trauma or emotional distress, our brains and bodies become wired for survival. The fight, flight, fawn, or freeze response becomes the "program" we're running on; however, living life on "survival mode" can quickly get exhausting.

By harnessing the power of the body through somatic therapy, we can rewire our brain's neural pathways to get ourselves out of survival mode and into a conscious state of emotional balance. In this way, somatic therapy can help you take back control of your life from harmful thoughts, beliefs, and patterns.

2. Gain insight into your thoughts and behaviors.

Our bodies communicate with us via sensations. Those aches and pains you may be experiencing are messages from your body that something is wrong. Sometimes, that "something" may be a medical issue, like an injury or illness -- while other times, it may be a sign of unprocessed, stored emotions coming to the surface.

Imagine how much insight you would gain into your thoughts and behaviors if you could translate the messages your body was sending you. How much better could you know yourself if you learned to understand the language your body speaks?

So many of us operate on "autopilot," leading us to live in a constant state of disconnect from our bodies. In this state, we don't pay attention to the messages our body tells us, or we choose to actively ignore them in favor of productivity or other concerns. Yet when we pause to listen to what our body has to tell us, we can gain a lot of insight about the thoughts, beliefs, habits, and behaviors that shape the quality of our relationships with ourselves and others.

3. Get the tools to overcome what's holding you back.

Stored, unprocessed emotions -- which often show up in the body -- hold us back. They prevent us from showing up as the best, most fulfilled versions of ourselves. Hence, somatic therapy isn't just about noticing and interpreting your bodily sensations; it's also about giving you the tools you need to overcome those physical and emotional blocks. 

In order to achieve fulfillment, somatic therapy techniques that help you gain insight into your bodily sensations must be paired with actionable, therapeutic steps toward healing. Recognizing your unprocessed emotions is a start, but simply being aware of these issues does not solve them.

The key to overcoming these barriers is to work through them. One of Life by Design Therapy's somatic therapists can help you achieve this on a mental, physical, and emotional level. At each level of awareness, you will learn tips and tools to help you understand, process, and manage your emotions in real-time, to prevent them from holding you back.

4. Let go of self-judgment.

Finally, somatic experiencing, or noticing our bodily sensations, isn't just about recognizing the way we are feeling. It's also about letting go of the judgmental thoughts we have about our emotions and physical sensations, because our self-talk so deeply influences the way we feel, physically, mentally, and emotionally.

For example -- when your body hurts, how do you speak to yourself? Do you approach the sensation with curiosity, non-judgmentalness, and compassion...or do you criticize yourself by listing all the reasons why you shouldn't allow your physical pain to hold you back? You might even find yourself attempting to ignore or suppress those uncomfortable sensations.

Hence, somatic therapy is also about giving yourself permission to approach your bodily sensations non-judgmentally. Forget assigning physical, mental, or emotional sensations labels like "good" or "bad," and instead invite yourself to observe what you can learn from your body when you approach it with curiosity instead of judgment.

Why Understanding Your Window of Tolerance is Essential to Managing Stress and Overwhelm

by Melody Wright, LMFT

Do you ever notice yourself feeling stressed out, out of control or on edge? Or, the opposite: do you find yourself feeling zoned out, numb or shut down? These states of hyper- and hypo-arousal suggest that you're operating outside of your window of tolerance, a term used in therapy to describe the state when you're at your best and most able to cope with any challenges thrown your way.

Sometimes, traumatic experiences shrink our window of tolerance, meaning it takes less stress to throw us off-balance. The narrower your window of tolerance, the more intense and difficult it may be to manage your emotions and moments of stress. Here's how to understand what your window of tolerance is, what types of events may narrow your window of tolerance and how it impacts your overall mental health.

What Shapes Your Window of Tolerance

When you feel safe and supported, you are most likely to be able to cope with events that threaten to push you outside your window of tolerance. But when a stressful or traumatic event occurs, your window of tolerance may narrow. As a result, you may react to minor stressors with a disproportionate response of hyper- or hypo-arousal.

Traumatic events impact our ability to self-soothe and self-regulate. In other words, we are no longer able to comfort ourselves and reign in our emotions the way we are able to when we are within our window of tolerance. Trauma also changes our thoughts and beliefs, creating a new way of thinking and feeling that perpetuates the cycle of hyper- or hypo-arousal.

People who frequently operate outside their window of tolerance may be more likely to experience symptoms of depression (a state of extreme hypo-arousal) or anxiety (a state of extreme hyper-arousal). Someone who is often in a state of hyper-arousal due to a traumatic incident may develop post-traumatic stress disorder, or PTSD, leading them to experience flashbacks, nightmares, derealization and depersonalization. 

How to Manage Your Window of Tolerance

A trained somatic therapist can support you by beginning to identify your specific patterns of hyper- or hypo-arousal and can guide you through body-based techniques that can help you move from a more aroused state to a calmer state.  This process includes increasing awareness around when you are operating within your window versus when you are feeling dysregulated and outside of your window.  Some of these techniques include mindfulness, grounding and thought reframing.

Mindfulness

Mindfulness techniques encourage us to remain focused on the present moment, rather than living in the past or worrying about the future. Mindfulness practices can include meditation or deep breathing, as well as activities like listening to music, cooking or eating and practicing yoga. Anything can become a mindfulness practice if it is done with intention! Utilizing mindfulness in a therapy session can support you with learning how to regulate your nervous system and feel a sense of calm and ease within your body.

Grounding

Grounding techniques also encourage you to stay rooted in the present moment, or grounded, by taking stock of the world around you. Here's an easy grounding exercise to try next time you feel like you might leave your window of tolerance: name five things you can see, four things you can hear, three things you can feel, two things you can smell and one thing you can taste. Using our senses helps us stay grounded in the present moment and can bring us back down to earth when we feel hyper- or hypo-aroused.  A therapist can support you in grounding when you begin to feel activated during session.

Thought Reframing

As we mentioned, traumatic events can generate thought patterns and beliefs that threaten to disrupt our well-being. For example, after hearing a verbally abusive partner's comments for long enough, a person may go on to believe that they are worthless and that no one will love them. Learning to examine the evidence for and against these thoughts can help you decide if these thoughts are worth listening to -- or whether they are negative beliefs shaped by your history.  Our therapists utilize a wide range of tools such as expressive arts, sand tray, role playing, movement, and other tools to explore both the conscious and subconscious thoughts or beliefs you may be holding.  

Learning how to expand your window of tolerance can be challenging to do by yourself. However, with the help of a qualified somatic therapist, you can learn to regulate your emotions and intentionally bring yourself back into your window whenever you are feeling stress or overwhelm.

Therapy Reflections

1. How do you know when you are feeling anxious? What are some of the first physical signs that you notice?

2. How do you know when you are feeling down or depressed? What do you do or say to yourself when you’re feeling down?

3. What have you done in the past that has helped you feel better in those moments?

4. What are some of your go-to activities that help you when you’re feeling stress or overwhelm?

The Importance of Body Awareness

by Melody Wright, LMFT

Too often the messages we receive from society take us away from our present-moment experiences, our genuine emotions, and our truest selves.  As we attempt to navigate this culture of distraction we end up feeling lost, disconnected and unsure of ourselves. It’s become too easy to get lost in our thoughts, whether we get lost in thoughts about the future or the past.  This split and physical disconnect is a large reason why increasing your body awareness is so important and often eye-opening.  

What is Body Awareness?

Body awareness is being consciously connected as a whole versus mind and body being two separate entities. When we were born and progressively moved forward with body control, we learned body awareness in coordination with crawling, walking and progressed as most people do; such as how far to reach for something, or how to climb stairs.  As adults, the concept of body awareness in this context becomes second nature given normal circumstances such as perception and spacial awareness of our physical selves. 

What About Body Awareness in Therapy?

In this scope, it is much more than the physical part of ourselves. Body awareness represents our mind and body as one and the responses (behavior) we have. 

Having body awareness is beneficial during therapy because our bodies hold on to past memories and experiences; it shows in our body language, posture, and our expressions. Physical manifestations of trauma can cause an upset stomach, migraines, hormone imbalances, and other medical conditions.  Studies have shown that there is a relationship between trauma and our bodies. 

What are the Benefits of Body Awareness?

The benefits of having body awareness in therapy help to understand your body’s signals in relation to what you hold within. Realizing your own breathing and other physical sensations foster a pathway for changes in responses to overwhelming feelings.  For example, if you just disagreed with a coworker or friend, you may not notice the physical changes that happen during the exchange. Changes such as faster breathing, racing heart, shaking, stiff limbs, tightness or a clenched jaw. You may notice them after the confrontation, but during the confrontation you may be less aware. 

What would it feel like if you were more aware of your body’s responses to a bad memory, a negative association to something in your environment or argument with someone close to you? With the help of a professional somatic therapist, you can begin to increase your body awareness. They can assist by helping you bring attention to your body and physical sensations during the session. With gentle guidance in a safe space, you can learn about your physical experiences, which can lead to growth, acceptance, and change. You can be more centered and freer of holding in the negativity that impacts both your mind and body. 

The Power of Self-Acceptance

We are often our own worst critics and if we can neutrally observe our bodies, meaning what our bodies do isn’t ‘good’ or ‘bad’, makes it easier to focus more on the behavior, feeling or reaction. This component added to therapy will enhance your outcomes when working with your therapist. 

If you find that this is a struggle at first, there are other areas that can be focused on. How many times have you been engrossed in a project with a deadline and you kept working despite you were starving? Your body tells you it needs nutrition, just like it gives you a signal when you are stressed or feeling anxious. By being more attentive to basic physical needs creates more awareness of the cues when your body is stressed or overwhelmed.  This allows you to connect what triggers you may overlook in response to a traumatic event or troubling situation. 

Working with a Somatic Therapist

As you work with a trained somatic therapist, you will understand your own body not just your mind and emotions.  Somatic therapists track emotional and physical shifts to recognize signs that give clues as to what is going on internally. We have a huge toolbox of body-based resources to support you in building body awareness.  Most human communication is through body language. Yes, we use words to communicate; however, our bodies say much more. Even when you are quiet while seated in a room with others, you are communicating. If you are nervous you may fidget without even realizing it. If you are having a bad day, your jaw may lock, and you don’t realize it.  You may cross your arms tighter across your chest.

By recognizing how emotions are tied to your body brings a strong mind-body connection that opens the pathway to self-understanding, acceptance, and processing that enables you to respond better to your environment. Self-awareness is a great skill to have and use while in therapy and you will find more positive results in therapy by incorporating it into sessions.  

If you are struggling with connecting your mind and body during therapy, talk with your therapist about different techniques or other options.  

Therapy Reflections

1. Do you know what happens in your body when you feel anxious or sad?

2. When something or someone pisses you off, how connected are you to your body in that moment?

3. What signals does your body give you when you feel happy or grateful?

4. What can you do today to increase your body awareness?