Do you ever wonder why animals in the wild are rarely traumatized even though they are threatened a lot? In short, because they can release it and move forward. Humans respond similarly to animals when they are not in their natural habitat (such as pets or laboratory animals). Somatic Experiencing (SE), a type of somatic therapy, was developed by studying the differences between the natural reactions of animals versus laboratory responses when under threat.

Studies found that animals in the wild would “freeze” and “collapse” as a last resort to threat. Once the threat was gone, the animal would start to shake and release the energy, allowing their bodies to come out of freeze. For animals in the laboratory, the freeze response would not be completed. This means that energy would remain “stuck” in their bodies which led to symptoms of trauma and PTSD including hypervigilance, increased anxiety, and dissociation. This is how SE was born. In the first of this two-part blog series, “What does a somatic therapist do?” we will explore what principles and techniques somatic therapists use in session to treat trauma and anxiety.

A Somatic Therapist Helps You Feel Safe

In any trauma treatment, particularly approaches like somatic therapy, feeling a sense of safety in the body is crucial. It’s important that you feel stabilized before working with traumatic material. Trauma often shatters your sense of safety and trust in yourself, others, and the world around you. For trauma therapy to be effective, you and your therapist must establish a safe and trusting therapeutic relationship. Processing traumatic material without proper safety and stabilization can potentially lead to re-traumatization. This is the last thing any somatic therapist wants to do. That is why we take it slow and consistently check in with how you feel. 

Here’s an example of a somatic orienting exercise that can be used to increase a sense of safety: 

• If you are willing, find a comfortable seated or standing position. Take a moment to feel into your body, feeling the support of the chair or whatever is beneath you.

• Begin by bringing your attention to your breath. Notice the rhythm of your breathing, the rise and fall of your chest or abdomen with each inhale and exhale. 

• When you are ready, gently shift your focus to any physical sensations in your body. Maybe notice the points of contact between your body and the chair or ground. Feel the weight of your body being supported. Pay attention to any areas of tension or relaxation in your muscles.

• Next, expand your awareness to your surroundings. Notice any sounds in the environment around you, both near and far. Listen without judgment, simply allowing the sounds to come and go.

• With your eyes still closed, bring your attention to the sense of touch. Notice the temperature of the air against your skin, the texture of your clothing, or any sensations of warmth or coolness.

• Finally, when you feel ready, slowly open your eyes and take in your surroundings visually. Notice the colors, shapes, and objects in your space. Allow your gaze to move gently from one point to another, taking in what is pleasant or neutral.

Expand Your Window of Tolerance

Somatic therapists use invitational language as a way to gently expand your window of tolerance. They always start within the range you feel comfortable. A somatic therapist will help you see where your strengths are and how your body has helped to keep you safe and alive. In somatic therapy, you don’t “push through resistance” or have a cathartic release. It is a slow, gradual process that is not meant to be painful. You have been through enough pain. 

The "window of tolerance" is a concept in psychology developed by Dr. Daniel Siegel. This theory describes the ideal range or “window” you can be in to effectively cope with challenges and still maintain emotional regulation. 

Imagine your window of tolerance as a zone or area between two extremes: hyperarousal and hypo-arousal. When you're within this window, you're in a state where you can manage stressors and emotions effectively. You aren’t perfect at dealing with things, but you feel capable of making it through hard days. If you go out this “window,” either into hyperarousal (overwhelmed by anger, frustration, or anxiety) or hypo-arousal (feeling numb, dissociated, hopeless), you struggle to deal with your problems.

For example, let's say you have an upcoming job interview. If you're within your window of tolerance, you might feel a bit nervous but still able to think clearly and respond to questions confidently. However, if you become overwhelmed with anxiety during the interview, it might be hard to concentrate, your heart might race, and you might feel shaky or sweaty. These are all signs that you've moved out of your window of tolerance into hyperarousal or a sympathetic state.

On the other hand, if you're too shut down or dissociated during the interview, you might feel emotionally numb, not make eye contact with the interviewers, and not be able to articulate your thoughts clearly. These are signs that you've moved out of your window of tolerance into hypo-arousal or a parasympathetic state. 

Works with the “Felt Sense”

The "felt sense" is a term used in somatic therapy to describe the physical sensations and feelings that arise in your body. The felt sense is like an internal sense or intuition. It is valuable information about our emotions, thoughts, and needs.

Everyone has a “felt sense.” For some people, it is more easily accessible than for others. If you are interested in trying to get in touch with your “felt sense” you can try this exercise: 

• Find a quiet and comfortable space where you can sit or lie down without distractions.

• If you are willing, close your eyes and take a few deep breaths.

• Once you feel a little more settled, bring to mind a specific experience of awe from your life. This could be a moment in nature, witnessing a breathtaking sunset, standing beneath a starry sky, or any other experience that left you feeling deeply moved and inspired.

• As you recall this experience, notice any physical sensations that arise in your body. Pay attention to where you feel these sensations and how they manifest. It could be a sense of expansiveness in your chest, tingling in your limbs, or warmth spreading throughout your body.

• Allow yourself to fully immerse in the memory of this awe-inspiring moment. Notice any emotions that accompany the experience, such as wonder, gratitude, or joy.

• Take your time to explore the felt sense of awe in your body. Allow yourself to linger with the sensations, savoring the feeling of connection and expansiveness.

• When you're ready, gently open your eyes and take a moment to reflect on your experience. Notice any insights or feelings that emerged during the exercise.

  
  

The felt sense is used in somatic therapy to help you access and process traumatic experiences stored in the body. It is also used as a resource for you to feel an increased sense of safety in your body. The felt sense helps you access implicit or unconscious memories that are associated with trauma. Tracking the felt sense can increase your ability to stay in the present moment and prevent you from feeling overwhelmed. 

Start Somatic Therapy in Ann Arbor and Detroit

Do you want to learn more about what somatic therapists do? You are in luck! Embodied Wellness, PLLC has somatic therapists trained through Somatic Experiencing International and EmbodyLab to help you heal trauma through the nervous system!

Follow these three easy steps to start somatic therapy at Embodied Wellness, PLLC:

1. Schedule a free 15-minute consultation for somatic therapy!

2. Make your first appointment with a somatic therapist in Michigan.

3. Release trauma from your body

Online Therapy in Michigan

At Embodied Wellness, PLLC we offer many evidence-based services for both adults and teenagers. In addition to somatic therapy, we specialize in anxiety treatment, depression treatment, trauma therapy, and OCD treatment. Call today for a free 15-minute phone consultation.

About the Author:

Sarah Rollins, LMSW, SEP is the founder and one of the therapists at Embodied Wellness, PLLC, a group therapy practice providing online therapy in Michigan. Embodied Wellness specializes in trauma, depression, and anxiety treatment for adolescents and anxiety. She is passionate about expanding awareness of somatic therapy as a way to treat trauma. She incorporates other holistic treatments into her practice including EMDR, IFS, and attachment therapy.