Healing Trauma: A Gentle Approach Through Somatic Experiencing

When we think about healing from trauma, we often imagine talking through our experiences or revisiting painful memories. But what if there was a way to heal without having to directly confront the traumatic events? Recent advances in trauma therapy have shown that it’s not only possible but can be highly effective. This approach is based on understanding trauma as a physiological state in the body, rather than just a set of memories or emotions.

Understanding Trauma as a Body State

Trauma isn’t just “in your head.” It’s a very real, physical response that affects your entire body. When we experience trauma, our nervous system goes into a state of high alert. This state can persist long after the danger has passed, leaving us feeling constantly on edge, anxious, or numb.

Think of it like this: imagine your body is a car. Trauma is like getting stuck with the gas pedal pressed down. Even when you’re parked and safe, the engine is still revving. This constant state of activation can be exhausting and overwhelming and wear the body and mind down.

The Body-Based Approach to Healing

So, if trauma lives in the body, it makes sense that we can heal through the body too. This approach focuses on helping the nervous system return to a state of safety and calm. Here are some ways this can be done:

1. Mindful Body Awareness

One of the first steps in this approach is simply becoming aware of how your body feels. This doesn’t mean analyzing or judging these sensations, but just noticing them. For example, you might notice tension in your shoulders, a fluttery feeling in your stomach, or a sense of heaviness in your chest.

By paying attention to these physical sensations without trying to change them, you’re helping your brain reconnect with your body in a safe way.

2. Grounding Techniques

Grounding is all about helping you feel safe and present in your body. Some simple grounding exercises include:

• Feeling your feet on the floor
• Noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste
• Holding a cool or warm object and focusing on how it feels in your hands

These exercises help shift your attention to the present moment, reminding your body that you’re safe right now.

3. Rhythmic Movement

Our bodies love rhythm. It’s soothing and regulating. Activities like dancing, drumming, or even just gently swaying back and forth can help your nervous system find its natural, calm rhythm again.

You don’t need to be a great dancer or musician. The key is to find a rhythm that feels good to you and to let your body move in a way that feels natural and enjoyable.

4. Breath Work

Our breath is a powerful tool for regulating our nervous system. When we’re anxious or stressed, our breathing often becomes shallow and quick. By consciously slowing and deepening our breath, we can send a signal of safety to our nervous system.

A simple practice is to breathe in for a count of four and exhale for four, then trying to exhale for longer than your inhale. The exact count doesn’t matter as much as finding a rhythm that feels comfortable and soothing to you.

5. Safe Touch

Touch can be a powerful way to soothe the nervous system, but it needs to be safe and consensual. This might mean hugging a loved one, petting an animal, or even just placing your own hand over your heart or gently squeezing the length of your arms.

If touch feels uncomfortable, that’s okay too. The goal is to find what helps you feel safe and calm in your body.

The Power of Patience and Compassion

Healing trauma through the body takes time and patience. It’s not about forcing yourself to relax or pushing through discomfort. Instead, it’s about gently guiding your body back to a state of safety, bit by bit.

Remember, your body has been trying to keep you safe all this time. Even if its strategies aren’t helpful anymore, they came from a place of protection. Approaching your healing journey with compassion for your body and all it’s been through can make a big difference.

When to Seek Help For Trauma

While these approaches can be very helpful, it’s important to remember that healing from trauma often benefits from professional support. A therapist trained in body-based trauma approaches can guide you through these practices safely and help you tailor them to your specific needs.

If you’re struggling with trauma, know that there is hope. Your body has an amazing capacity to heal, and with the right support, you can find your way back to a sense of safety and peace. Remember, you don’t have to relive your trauma to heal from it. Sometimes, the gentlest path forward is through listening to and caring for your body.

Learn More

If you’re interested in learning more about trauma therapy, we invite you to check out our Trauma Therapy Page.

For more information on body-based therapy, check out our Somatic Therapy Page.

If you’d like to reach out to us, you are welcome to contact us here.