SOMATIC HEALING: take control & take care

Trauma isn’t just the obvious, intense moments, it’s in the quiet stuff too. Trauma can also be the moments no one sees, the times you get through alone, trying so damn hard to power through without anyone noticing how much you were actually carrying. The thing with trauma is that even when your mind thinks it’s over or tries so hard to take care of your needs, your body keeps carrying it. That’s somatic trauma, plain and simple. Your body holds onto everything.

I’m fortunate to work with so many incredible people through my private practice, and time and time again, I see how deeply somatic symptoms affect so many of them. Remember, somatic trauma isn’t a diagnosis, it’s an experience. It’s those moments when your chest tightens for “no reason”, your stomach drops at the slightest stress and you are nauseated the rest of the day, you feel like you’re on edge even on calm days, or how about the chronic tension or fatigue. I’m willing to bet that at least some of you reading this have visited a doctor to talk about somatic symptoms like these. And while I’m not suggesting that every person who relates to these experiences is dealing with somatic trauma, it's common to seek medical help for chronic physical symptoms without realizing that some could be tied to unresolved emotional pain. We often focus on ruling out medical causes first and that is what we should indeed do, but once that is done and if we do not reach improvement, it’s important to also advocate for ourselves and discuss the emotional factors that might be contributing to what we’re feeling. But how can we do this if we don’t know? Here is a BRIEF snapshot to help you learn more about somatic symptoms and ways you can consider working towards healing and advocating for yourself:

Somatic responses are your body’s way of protecting you. It’s your body showing up and doing its best to respond to what’s happening. For example, when you’re overwhelmed, whether it’s a single event or a series of experiences, your body shifts into survival mode. If you don't have the opportunity to fight, speak up, or escape, all of those unprocessed reactions can become trapped inside your body. This is a natural biological response, and it’s not something you have full control over. This is why, over time, somatic symptoms can linger. They might linger as chronic neck pain, a racing heart, trouble breathing deeply, emotions that feel too big and the list goes on and on. No matter what it is, it often feels incredibly confusing and leaves individuals not knowing what helps or hinders their bodies anymore.

 Because of this, we often learn to not trust our bodies like we once did, so we adjust the best we can, but this certainly hinders our quality. We may lose interest in things we once enjoyed because you are just too damn tired, even if you can’t explain why, or how about when your body tenses when someone raises their voice, even when it is not directed at you so you shut down or do the total opposite and become completely dysregulated with emotional overwhelm, and let’s not forget how we find ourselves mindlessly scrolling at night, desperately trying to wind down, because our minds and bodies are so overstimulated that silence and stillness now feel uncomfortable, even overwhelming at times. Somatic responses are the ways your body has learned to protect you over time. What is amazing, is that you can learn how your body shows up for you and work towards healing in your own way. Working on healing somatic trauma isn’t about digging up every painful memory. It’s about gently teaching your body and learning to trust your body again. Some ways people start reconnecting with themselves to work towards healing might look like: 

Grounding techniques, like breathwork. It does not even have to be the complicated exercises with different steps…just exhale longer than you inhale.

Checking in with your body, maybe through some progressive muscle relaxation or simply a mindful moment to check in with yourself as you notice how you feel. Focus on your shoulders, your jaw, your stomach and so forth, without judging what you find. This is a tough one even though it sounds simple. I still remind myself on nearly a daily basis, that the only time your teeth are supposed to touch is when you are eating. For all you jaw clenchers out there read that again!

Movement that feels safe, stretching, walking, rocking ... .whatever feels natural and purposeful to you.

Engaging in therapy, trauma focused therapy such as EMDR, to safely help release what’s been stored in your body and work towards healing.

These are just a few ways you can begin your healing journey, especially this time of year, as it can bring its own set of challenges, with added stress, grief, and pressure, but remember, healing isn’t about one big moment...it’s about a hundred small ones, where your body slowly learns to release and heal. Healing can be tough, but every ounce of effort you put in is worth it. You can learn to listen to your body, show up for it with kindness, and remind yourself of your strength. Your body isn’t your enemy; it's been trying to protect you all along. So, even during the busiest or most stressful moments, take a breath, check in with yourself, and give yourself the care you deserve.

Take control & take care,

Julie