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.

The Invisible Impact: How Trauma Affects Your Physical Wellbeing

By Melody Wright, LMFT

Trauma is a multifaceted experience that extends far beyond emotional pain. It possesses the unique ability to not only infiltrate the mind but also the very fabric of our physical well-being. The connection between trauma and physical health is a subject that calls for exploration because when you can understand this link it can pave the way for deep healing. 

The Invisible Impact

The mind-body connection is made up of biological, psychological, and social factors. Whether your trauma comes from childhood adversity, a distressing event, or prolonged exposure it can have a significant impact on your physical body. When you experience trauma, your body will respond with a heightened state of alertness which can trigger stress hormones like cortisol and adrenaline within the body. Initial responses to experiencing something traumatic could be exhaustion, anxiety, confusion, and even disassociation. Of course, these responses are essential for survival, however, chronic or extending amounts of exposure can wreak havoc on your body. We have two places that take hits when exposed to stress, our hypothalamic pituitary adrenal axis or HPA, and the autonomic nervous system. The regulation of these systems is known as the “allostatic load”(McFarlane, 2010). This means if you experience prolonged heightened cortisol levels, they can become toxic to your body which can lead to a contagion of different health issues. 

There are links between those who have experienced trauma and those who have disorders of the HPA which can manifest as things like fibromyalgia, chronic fatigue, and irritable bowel syndrome. However, no person is the same, and just because you’ve experienced something traumatic does it mean that it will manifest long-term in the body. 

Healing After Trauma

Awareness of what is occurring within your body and how it might be linked to the trauma you’ve experienced can support the steps you need to take on your healing journey. However, healing from trauma can be intimidating. Here are a few things you can do to begin your journey. 

1. Connect with a Therapist - There are many different therapeutic interventions that you can access through seeing a professional. Engaging in therapies like Somatic Therapy or EDMR can support creating a safe space to revisit, reframe, and release the trauma you’ve been carrying.

2. Try Mindfulness Practices: When engaging in mindfulness, you begin to train your mind to become aware of your mind, body, and spirit. These practices can be journaling, meditation, and yoga. Mindfulness can offer moments of respite, fostering awareness of the present, and promoting relaxation which can support reducing cortisol levels within the body.

3. Prioritize Self-Care: Self-care is essential when you’re recovering and healing and it can look different for everyone. When you provide compassion and kindness for yourself you are engaging in self-care. This could be resisting affirmations over yourself, allowing yourself to rest and read a good book, or even having coffee with a close friend.

4. Nourish Your Mind and Body: Supporting your body with physical activity and nutrient-dense food encourages your immune system to heal and function at its fullest potential as well as increase levels of the “feel good” hormones - dopamine, and serotonin. When you are healing from trauma, having a supported immune system will benefit your overall healing in the long run. 

Final Thoughts

Trauma and the impact it has on you is based on the severity and the perception of the event/events that occur. Your journey toward healing should be paved with patience and compassion because everyone’s story looks different, which means that the way you heal is completely unique to you.

If you find that you are dealing with physical manifestations of your trauma, or physical symptoms in general, we recommend connecting with a Somatic, Holistic, and Trauma-Informed therapist to guide you through the steps and support you in navigating the depths of your experience. In the unraveling of this mind-body connection, you will find threads of resilience, which leads to strength and renewal. 

Here at Life By Design Therapy, we have a team who specialize in Somatic and Holistic Therapies. If you are ready to find the resilience within, connect with us today by scheduling a phone consultation.

Affirmations for Trauma

1. As I release the weight of past traumas, my body responds with strength and vitality.

2. My body is resilient, and I am gradually releasing the tension and pain stored within it.

3. I acknowledge the impact of trauma on my physical body, and I am committed to fostering a compassionate connection between my mind and body.

4. I am actively working towards healing, and with each passing day, my body becomes a safer and more comfortable place to reside.

5. I choose to nurture my body with practices that promote healing and restoration.

ADDITIONAL Resources

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

2. Trauma and Recovery by Judith L. Herman

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

4. The Deepest Well: Healing the Long-Term Effects of Childhood Adversity" by Nadine Burke Harris

5. What Happened to You?: Conversations on Trauma, Resilience, and Healing By Oprah Winfrey

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

7. When the Body Says No: Exploring the Stress-Disease Connection by Gabor Maté M.D.

8. What My Bones Know: A Memoir of Healing from Complex Trauma by  Stephanie Foo 

9. No Bad Parts: Healing Trauma and Restoring Wholeness with the Internal Family Systems Model by Richard Schwartz Ph.D. 

10. Don't Believe Everything You Think: Why Your Thinking Is The Beginning & End Of Suffering (Beyond Suffering) by Joseph Nguyen

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.