Connecting the Mind and Body
Often people seek therapy because they are experiencing depression, anxiety, stress, and trauma. There is no doubt that traditional talk therapy has been proven effective; however, it may be important as a more holistic approach to incorporate somatic therapy. Keeping in mind that each individual requires a unique treatment and intervention tailored to them, and not everyone may benefit, a body-centered approach may be an appropriate consideration in some cases.
What is Somatic Therapy?
Guiding clients to pay close attention to their physical sensations combined with talk therapy can incorporate biological and neurological responses to triggers. The most common forms are breathwork, movement, and mindfulness. Unprocessed stress, emotions, and trauma can build up in the nervous system and manifest itself in body tension or other physical symptoms.
Body Awareness
When we are stressed or anxious, or experiencing unprocessed trauma, our bodies can automatically react. It is important to notice how our thoughts and emotions can feel in our bodies, including tension, fast or shallow breathing, and increased heart rate. Having the opportunity to discuss our emotions coupled with a focus on how our body is feeling can not only be informative, but therapeutic in real time. There are many activities that can be performed when tension is held or anxiety and stress heighten. Provided are a couple of exercises.
Box breathing
Box breathing has been shown to be effective in helping to regulate emotions and lower stress hormones like cortisol.
Find a comfortable position: sit or stand with your back straight.
Inhale: slowly breathe in through your nose, counting to four.
Hold: hold your breath to a count of four.
Exhale: slowly exhale through your mouth for a count of four.
Pause: Hold your breath for a count of four.
Repeat: Continue this cycle for four counts for each step until you feel a sense of calm.
Neck rolls
Since we often store tension in our necks, shoulders, and upper back, physical exercises can be relieving and immediately effective.
Allow your attention to move inward, noticing how your head rests on your neck, which rests on your shoulders. Allow your head and spine to straighten, stretching yourself to sit or stand just a little taller. Sense your spine supporting your tall posture.
When you feel ready, gently allow your head to release, and drop your chin slowly forward toward your chest. If it feels okay, gently and slowly roll your head toward one shoulder, then back toward the other, not pushing past any discomfort.
Choose how big or small to make the movement back and forth. Notice how you can go slower or faster, bigger or smaller.
Investigate what feels good, perhaps experimenting with bigger arcs or very slow and small movements side to side. You can lift your chin or keep it lower.
You may notice small clicks or cracking sounds as your neck muscles let go slightly; this is normal. If you notice tension or soreness in a particular area, you can focus your breathing on this area to help release the tension slightly.
Pay attention to your shoulders and allow them to release and move into a neutral position.
Continue the neck rolls for a few more moments, bringing them to an end when you feel ready to do so.
Allow your attention to come out to your external environment and take a few moments to reflect and note any observations about your experience.
Incorporating Mind and Body
Exploring the mind-body connection in therapy can be beneficial in some cases. If you are experiencing tension build up, headaches, and fatigue, incorporating physical activities like the examples above could help with your discomfort as well as your mind. Sometimes going outside of our comfort zone can bring a new awareness that contributes to physical and mental wellness.