What Is Somatic Experiencing Therapy?

Published on: 16 Oct 2020

Updated on 9/21/2021

Somatic therapy, also known as somatic experiencing therapy, is a type of therapy that helps treat post-traumatic stress and effects from other mental health conditions. This type of therapy connects a person’s mind and body to apply psychotherapy and physical therapies during treatment. 

“Somatic therapy is designed to help individuals clear their minds and connect to their bodies, and it is helpful because it combines mindfulness, grounding techniques, and traditional talk therapy,” says Talkspace therapist, Cynthia Catchings, LCSW-S, LCSW-C, CMHIMP, EMDR.

Therapists who practice somatic body psychotherapy believe a person’s inner feelings impact their physical form – they use mind-body exercises to release pent-up trauma from the mind and the body. By releasing these bodily sensations, a therapist works towards healing trauma from the inside out with this form of trauma therapy. 

Wondering how somatic therapy works? Read on to learn more about the techniques involved and what it’s commonly used for.

How Does Somatic Therapy Work?

It is easy to feel trapped by our own physical and emotional stress. This feeling of being trapped might also lead you to feel panicked, anxious, and unable to calm down. Traditional talk therapy can effectively address many mental and emotional health challenges, but those who practice somatic therapy believe talk therapy can benefit from paying attention to a person’s body and symptoms, which can help a person alleviate the stress and chronic pain preventing them from fully experiencing life.

As Talkspace therapist Ashley Ertel, LCSW, BCD, CDBT says, “Somatic Therapy approaches aim to address both your physical and mental health simultaneously so that you can find relief more quickly.”

Somatic experiencing therapy is a specific approach to somatic therapy and is based on the idea that traumatic experiences cause dysfunction in a person’s nervous system and prevent them from processing the experience. The goal of somatic experiencing therapy, therefore, is to help an individual notice physical sensations stemming from their mental health issues and use that awareness to work through painful feelings and emotions. This kind of physical sensation can be in the form of chronic pain and other unpleasant symptoms.

Over time, somatic trauma healing therapy aims to help individuals become more aware of their body and learn somatic therapy techniques to release physical tension. These can include:

  • Breathing exercises
  • Sensation awareness
  • Physical exercise
  • Massage
  • Dance therapy
  • Grounding exercises

The key is helping a person develop new thinking patterns and behaviors to better respond to various experiences or emotions as they come up.

When Is Somatic Therapy Used?

Somatic trauma healing therapy focuses on a person’s physical and mental connection during treatment and can be done in both an individual and a group therapy setting. This type of trauma therapy can be used to help address both physical and psychological symptoms of certain mental health issues, including:

  • Stress
  • Anxiety
  • Depression
  • Grief
  • Addiction
  • Trauma and abuse
  • Problems with relationships
  • Sexual function

Somatic experiencing therapy can also benefit those who have tried, but not found success with, more traditional treatment methods after a traumatic experience. These treatments can include those for physical pain, digestive disorders, sleep problems, and other medical issues. The idea of using somatic techniques is that once physical symptoms are resolved, most people will find it is easier to address psychological symptoms through the use of somatic therapy techniques.

Key Somatic Therapy Concepts

Somatic therapy aims to engage a person’s body as a therapy technique and draw from the basic functions of the nervous system during treatment. Somatic psychology, the theory from which somatic therapy is derived, includes the following primary concepts.

Grounding

Grounding is a body-based technique that refers to a person’s ability to experience themselves as embodied in the moment. This somatic approach involves a person sensing their physical form, engaging their senses, feeling their feet on the earth, and ultimately, calming down their nervous system.

Boundary development

Boundary development entails having an individual focus on the present moment, empowering them to stay responsive to their changing needs, and develop clear boundaries. It helps one respond in a way that feels strong and protected.

Self-regulation

Emphasizing the importance of mindfully staying connected to the body during big emotions or sensations, the goal of self-regulation is to develop an awareness of physical sensations, with the intent to regulate (or respond effectively to) emotional intensity.

Movement and process

Somatic therapies tap into an individual’s capacity to heal by listening to their body. Postures, gestures, and use of space all provide insight into a person’s experience, and in somatic therapy, they are encouraged to mindfully engage with their impulses to drive a resolution.

Sequencing

When tension begins to release, the movement of emotion can happen throughout the body. Tension may build in the belly, move to the chest, and finally settle into tightness of the throat, or alternatively, tension may be released via tears and result in an ability to breathe more freely.

Titration

Titration is a somatic approach that refers to a process of experiencing small amounts of distress with the goal of relieving pain from a previous traumatic experience. As one slowly begins to revisit past trauma, your therapist will track your body’s response and the sensations they bring up. They will check in about how you feel in addition to watching your physical response, breathing changes, clenched hands, or shift in tone of voice.

Are There Limitations to Somatic Therapy?

While many report good results from somatic therapy, science-backed evidence of this approach remains limited. In 2017, the first randomized controlled study evaluated the effectiveness of this approach for treating post-traumatic stress disorder (PTSD), and found that somatic therapy does have positive benefits as a treatment option. However, the study had some limitations, as does some other research on PTSD.

In addition to the need for additional research, there are ethical concerns surrounding the use of touch during therapy. While some may find physical contact during therapy reduces pain and helps release tension, others – especially those affected by trauma and sexual abuse – may be triggered or uncomfortable.

What to Look for in a Somatic Therapist

Somatic therapy can be easily integrated into other psychotherapy and counseling practices – the key is to find a licensed and experienced mental health professional with training in somatic therapy techniques. Keep in mind that finding a therapist with the right educational background and experience is only one piece of the puzzle; it is just as important to find a therapist with whom you feel comfortable speaking and who you feel understands you and the challenges you’re looking to overcome. 

The connection between a person’s mind and body is strong and can open up new potential treatments for mental health issues. Practitioners of somatic therapy believe a person’s thoughts and feelings can impact their physical well-being and use mind-body exercise to help release pent-up tension. While greater research is still needed, there is evidence that finds benefit to somatic therapy. With the help of a licensed therapist, a person can better manage the physical tension in their body and improve their experiences.

Talkspace articles are written by experienced mental health-wellness contributors; they are grounded in scientific research and evidence-based practices. Articles are extensively reviewed by our team of clinical experts (therapists and psychiatrists of various specialties) to ensure content is accurate and on par with current industry standards.

Our goal at Talkspace is to provide the most up-to-date, valuable, and objective information on mental health-related topics in order to help readers make informed decisions.

Articles contain trusted third-party sources that are either directly linked to in the text or listed at the bottom to take readers directly to the source.

You May Also Like
lizzie-eaton-florida-school-shooting-guns-mental-health
Read More
Published on: 10 Oct 2019
Clinically Reviewed by Cynthia V. Catchings LCSW-S

What is Life Like After a Mass Shooting? Parkland’s Lizzie Eaton Shares Her Mental Health Story

Published on: 10 Oct 2019
Clinically Reviewed by Cynthia V. Catchings LCSW-S
As time passed, I kept squeezing more and more into my hiding spot thinking that I could be…