By Vanessa Mergulhao L.Ac.
Trauma and anxiety often go hand in hand, shaping how we experience the world and respond to stress. When we go through traumatic events, they can leave lasting emotional and physical imprints, leading to feelings of fear, tension, and unease. For many people, these experiences don’t just live in their thoughts or emotions—they also take root in the body. This is where somatic therapy offers a unique and effective approach to healing.
In this blog post, we’ll explore the relationship between trauma and anxiety, how they manifest in both the mind and body, and how somatic therapy can help release these patterns, providing a path to recovery.
Understanding Trauma and Anxiety
Trauma is a deeply distressing or disturbing experience that overwhelms a person’s ability to cope. It could be a one-time event, such as an accident or a sudden loss, or a series of ongoing experiences, such as childhood neglect or prolonged stress. Trauma can leave a person feeling stuck in a state of hypervigilance, as if danger is always around the corner, even when they are physically safe.
Anxiety is a natural response to stress, but for many people, it can become chronic and debilitating. When anxiety stems from trauma, it often includes feelings of fear, unease, and a sense of being constantly on edge. This state of heightened alertness, while once protective in the face of danger, becomes problematic when it persists long after the traumatic event has passed.
What’s important to understand is that trauma and anxiety don’t only affect the mind—they also affect the body. Our bodies can hold onto the tension and stress caused by these experiences, even after the emotional and psychological aspects have been addressed.
The Body’s Role in Trauma and Anxiety
Trauma and anxiety are not just mental or emotional states—they are also physical experiences. When we encounter a traumatic event, our bodies go into survival mode, activating the fight, flight, or freeze response. This natural reaction is meant to protect us from harm, but when trauma is not fully processed, the body can stay in this heightened state long after the threat has passed.
Some common physical symptoms of trauma and anxiety include:
Tense muscles: Especially in the neck, shoulders, and jaw
Shallow breathing: Difficulty taking deep, relaxing breaths
Fatigue: Feeling drained or exhausted without a clear cause
Digestive issues: Nausea, stomach pain, or discomfort
Restlessness or fidgeting: Difficulty sitting still or feeling calm
Sleep disturbances: Trouble falling or staying asleep, or experiencing nightmares
These physical symptoms often reflect the body’s attempt to protect itself from further harm. However, when these responses become chronic, they can leave a person feeling trapped in a cycle of stress and discomfort.
What is Somatic Therapy?
Somatic therapy is a holistic, body-centered approach to healing trauma and anxiety. It operates on the understanding that trauma is not just something that happens in the mind, but also something that is stored in the body. This therapy helps individuals reconnect with their bodies, enabling them to release the tension and energy that may be stuck due to traumatic experiences.
Unlike traditional talk therapy, which focuses on processing thoughts and emotions, somatic therapy emphasizes body awareness and physical sensations. The goal is to create a safe space where clients can explore how their body responds to stress, emotions, and memories, and then gently work through these physical responses to promote healing.
How Somatic Therapy Helps with Trauma and Anxiety
Somatic therapy works by guiding individuals through practices that help them become more attuned to their body’s sensations. This may include noticing areas of tension, discomfort, or numbness, and then using various techniques to release these feelings.
Here are some common somatic therapy techniques that can help with trauma and anxiety:
Body Scanning: This technique involves slowly moving attention through different parts of the body to notice sensations like tightness or warmth. Clients learn to connect these sensations with underlying emotions or memories and gently release them.
Grounding Exercises: Grounding helps individuals stay connected to the present moment, reducing feelings of anxiety or dissociation. This might include focusing on the sensation of the feet touching the ground, or noticing the texture of objects in the environment.
Breathwork: Many people with trauma and anxiety experience shallow or rapid breathing. Somatic therapy teaches deep, controlled breathing techniques to calm the nervous system and encourage relaxation.
Gentle Movement: Small movements, such as stretching, shaking, or even walking, can help release tension that has built up in the body over time. Movement can also help individuals reconnect with their physical self, reducing feelings of detachment.
Titration: This involves gradually revisiting the traumatic memory or sensation in small, manageable doses, allowing the body to process it without becoming overwhelmed. This careful approach helps release the stored energy associated with the trauma without re-triggering the individual.
Pendulation: This technique helps individuals move between a state of discomfort (where they feel the effects of trauma) and a state of comfort (where they feel safe and calm), gradually expanding their capacity to stay present with difficult feelings.By working through these techniques, somatic therapy helps release the physical and emotional burdens associated with trauma. It empowers individuals to feel more in control of their bodies, fostering a greater sense of safety and calm in their daily lives.
The Benefits of Somatic Therapy
Somatic therapy offers several unique benefits for those dealing with trauma and anxiety:
Body-Mind Connection: It addresses the physical side of trauma, which is often overlooked in traditional therapy. This approach helps individuals understand how their body reacts to stress and how they can work with these reactions.
Release of Stored Tension: Somatic therapy focuses on releasing the body’s stored tension, allowing clients to feel more at ease in their bodies and reducing symptoms like muscle tightness, fatigue, or restlessness.
Empowerment and Self-Regulation: Clients learn tools to self-soothe and manage their anxiety. Techniques like breathwork and grounding can be practiced outside of therapy sessions, giving individuals a sense of control over their emotions and body.
Holistic Healing: By integrating mind and body, somatic therapy provides a more comprehensive approach to healing trauma, allowing for deeper emotional and physical recovery.
Is Somatic Therapy Right for You?
If you’ve experienced emotional trauma or struggle with anxiety, and you find that your body seems to carry tension or stress, somatic therapy may be a valuable option for you. It’s especially helpful for individuals who feel that traditional talk therapy hasn’t fully addressed their physical or emotional needs.
Somatic therapy is a gentle and supportive approach to healing, allowing individuals to work at their own pace and build a deeper connection with their body. It provides tools for managing stress, processing trauma, and ultimately, finding a sense of peace and safety within.
Schedule a session with Vanessa Murgelhao, who provides transformative guidance for dealing with trauma through personal growth and development. Click here to book your appointment and begin your path to self-discovery and empowerment today.
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