When some people think about healing trauma, they often imagine talking it through. That may include sharing their story, making sense of it, and gaining new perspectives. And while talk therapy can be incredibly powerful, talking alone sometimes may not be enough. That’s because trauma doesn’t just live in our minds, it also lives in our bodies!

When something overwhelming happens, our nervous system reacts instantly to protect us. The fight, flight, and freeze responses we’ve discussed in last month’s post are part of this survival wiring. If the body doesn’t get the chance to fully process and release that survival energy, it can stay “stuck” in the system. Even long after the event has passed, the nervous system may continue to act as though danger is present. This is why trauma can show up physically, not just emotionally. Some common signs may include:

Chronic muscle tension or pain
Digestive issues
Sleep difficulties
Feeling jumpy, easily startled, or constantly “on edge”
Numbness, fatigue, or difficulty feeling present in the body

These aren’t signs of weakness! They’re signs that the nervous system is still carrying the imprint of what happened.

Talking engages the thinking part of the brain, the prefrontal cortex. This part is essential for making sense of our experiences, understanding patterns, and creating meaning. But during trauma, the thinking brain often goes offline while the survival brain takes over. That survival energy gets stored in the body through sensations, tension, and implicit memory (memory that isn’t conscious but still affects us). This is why someone might say, “I know I’m safe now, but my body doesn’t feel safe.” The mind understands the danger has passed, but the nervous system hasn’t caught up. Talking can bring insight, but insight alone doesn’t always calm a dysregulated nervous system. For many people, healing requires engaging the body directly.

Somatic (body-based) approaches to therapy recognize that trauma is as much physical as it is emotional. These approaches invite the body into the healing process through gentle awareness, movement, and regulation practices. Some examples of somatic approaches include:

Somatic experiencing: Gently tracking body sensations and releasing survival energy in small, manageable steps.
Sensorimotor psychotherapy: Integrating movement, posture, and physical awareness with talk therapy.
Trauma-sensitive yoga: Using mindful, choice-based movement to reconnect with the body safely.
Breathwork and grounding practices: Calming the nervous system through breath and sensory connection.

The focus isn’t on reliving trauma but on helping the body feel safe enough to release what’s been held.

You don’t need to be in therapy to begin connecting with your body in gentle ways. Here are a few simple practices that can help you build awareness and safety:

Body scans. Take a few moments to notice sensations from head to toe. Where do you feel tension? Where do you feel relaxed? The goal isn’t to change anything, just to notice.
Grounding through touch. Place your feet firmly on the floor or press your hands together. Notice the physical contact and support.
Gentle movement. Stretch, shake out your arms, or sway side to side. Even small movements can help shift stuck energy.
Orienting to the environment. Look around the room and name a few things you see. This reminds your nervous system that you are in the present, not the past.

These practices may seem simple, but practiced regularly, they help rebuild a sense of safety in the body!

The most effective trauma healing often integrates both talking and somatic approaches. Talking provides understanding and meaning, while somatic work helps the body release survival energy and return to balance. Think of it as a bridge:

Talking helps the mind process the story.
Somatic work helps the body release the imprint of the story.

Together, they create deeper, more lasting healing.

If you notice trauma showing up in your body, please remember you are not broken! Your body is doing exactly what it was designed to do. To protect you in the face of overwhelming experiences. Healing is not about forcing your body to “get over it.” It’s about building safety and trust, slowly and gently, so your nervous system can find its way back to balance. Working with a trauma-informed therapist can provide the support needed for this process. With the right guidance, it is absolutely possible to feel more at home in your body again.

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