How to Process Emotions with Somatic Therapy Techniques
Somatic therapy has been gaining popularity lately, and for good reason. As more people begin to recognize the validity of the mind-body connection and its profound impact on emotional health, somatic methods have become more mainstream. In this article, I will share some of the benefits of the somatic approach to healing, then we will dive into one of the cornerstones of somatic therapy: learning how to feel your feelings in a deeply embodied way.
What is Somatic Therapy?
Somatic therapy is a holistic approach to healing that recognizes the connection between our mind, body, and emotions. Rooted in the understanding that our bodies hold valuable information and wisdom, somatic therapy explores the ways in which our physical experiences and sensations influence and impact our emotional well-being. Somatic therapy focuses on bringing conscious awareness to bodily sensations, allowing us to access and process deeply held emotions and trauma and allow them to release. By engaging in this work, we can develop a greater sense of self-awareness, nurture emotional resilience, and experience profound healing and personal growth.
Benefits of Somatic Therapy
Somatic therapy offers a wide range of benefits, including:
Resolving trauma and emotional wounds. Somatic therapy addresses trauma and emotional wounds stored in our bodies. By gently exploring physical sensations, we can release trapped emotions and allow the body to integrate and heal naturally.
Enhancing self-awareness and nervous system regulation. Somatic therapy cultivates a deep understanding of our bodies and emotions. Increased somatic awareness helps us identify patterns, triggers, and bodily responses, empowering us to regulate our emotions effectively and respond to life's challenges in a more balanced way.
Promoting emotional resilience and growth. By integrating the mind and body, somatic therapy supports emotional resilience. It helps us navigate difficult emotions, adapt to change, and find meaning and growth even through adversity.
Developing Somatic Awareness
The first step on your somatic healing journey is developing somatic awareness. This simply means noticing the subtle and not-so-subtle sensations within your body. Here are some techniques to help you cultivate somatic awareness:
Tuning into Bodily Sensations
Take a few moments each day to simply pause and pay attention to your body. Close your eyes, breathe deeply, and scan your body from head to toe. Notice any areas of tension, warmth, or coolness. Be curious about the sensations that arise without judgment or analysis. This practice of tuning into bodily sensations helps you establish a deeper connection with your body's wisdom.
Mindfulness Practices to Cultivate Somatic Awareness
Mindfulness is a powerful tool to develop somatic awareness. Take part in mindfulness exercises like body scans, where you systematically bring attention to each part of your body. Practice mindful breathing, bringing your focus to the sensations of the breath entering and leaving your body. By cultivating present-moment awareness, you enhance your ability to feel and respond to the emotions and sensations present in your body.
Recognizing and Labeling Emotions in the Body
Emotions often manifest as physical sensations within our bodies. Learning to identify and label these sensations can deepen your understanding of your emotional landscape. Here are two steps to help you recognize and label emotions in your body:
Pay attention to the various bodily sensations that come up during your day. For example, you might notice a fluttering sensation in your stomach when you think about your upcoming presentation, or a tightness in your chest when you remember a relative that recently passed away. Each emotion tends to have a unique signature of physical sensations associated with it. Observe and explore these sensations with a gentle curiosity. Imagine how you might describe the physical sensation in words, images, or colors.
Connecting Bodily Sensations to Specific Emotions: Once you become more familiar with the physical sensations, start linking them to specific emotions. Notice how anger feels different from joy or how fear is similar but a little different than excitement. Over time, you'll develop a vocabulary to describe the emotions you experience based on the sensations they evoke in your body. This awareness allows you to navigate and process emotions more effectively.
Processing and Integrating Trapped Emotions Somatically
Now that you are more comfortable feeling into your body and recognizing how your emotions show up physically, it’s time to start doing the “work” of somatic healing - integrating and releasing the emotions that are held in your body.
Recognizing and Processing Emotions
Using the methods above, begin to cultivate a mindful awareness of your emotions throughout the day and pay specific attention to the way these emotions feel in your body. Notice when emotions surface, without judging or trying to change them. Simply acknowledging these sensations can create space for their healthy expression and integration.
Once you have spent a few moments with the sensation, you may feel a shift, a release, or a bit more “space” in the area of the sensation. Once this happens, you can engage in a quick energetic clearing or reset, such as taking a few deep breaths into that area of your body, shaking out your shoulders, arms, or legs, or doing a quick stretch. This type of action gives the emotion the opportunity to move, release, or integrate.
The Emotional Expression Session
Acknowledging and processing emotions in real time is a valuable skill, but if you want to really make the most of these methods, the “Emotional Expression Session” is the way to go. Here’s how it works.
Decide on a time and place where you can intentionally focus on emotional processing. This can be as short as just a few minutes, or as long as an hour or more for deep processing. It’s important to be somewhere you feel safe and where you will not be disturbed for the duration of your session.
Set your intention. The purpose of the Emotional Expression Session is to feel and process emotions that are already in your body, allowing them to integrate and release naturally. This is not a time to “wallow” in your feelings, which tends to be more of a mental process where we focus on the story of the emotion. Feeling your feelings in an Emotional Expression Session is an embodied, physical experience and not a mental one.
Once you are in your space and have set your intention, it’s time to let go. It may help to explore expressive modalities that resonate with you, such as movement, sound, art, or writing to get these emotions flowing. Allow yourself to feel and express any emotion, whether it’s sadness, regret, anger, or even rage. Make sounds if it feels right - cry, groan, or yell into a pillow. Continue to focus on the physical sensations that you feel in your body, rather than getting lost in your thoughts.
As you are expressing the emotions, remember not to judge yourself for any thought or feeling that may come up. We all have every emotion inside of us, and we have experienced and held within ourselves so much sadness, fear, and trauma over the course of our lives. If it comes to the surface, it is valid and ready to be released. Remember your intention, and allow the feelings to flow.
Once the time you have set for your session is up, or whenever you feel a release or shift in your emotions, it’s important to bring the session to an energetic close. You just expressed a lot of pent-up feelings, so take a moment to clear your energy and your space in a way that feels right. Here are a few ways you might bring your session to a close:
Take some deep breaths and feel gratitude for your body.
Light a candle or burn some incense or sage.
Open the blinds or the window to let in fresh air or light.
Listen to a cheerful song and dance around the room
Do some stretching or other movements to reset your body.
Somatic Healing is an Ongoing Process
It is important to note that these somatic techniques are not a “one and done” method for resolving emotions or trauma. Embracing the journey of emotional integration requires a willingness to continue feeling, expressing, and allowing these emotions over time. It may not always be easy, but by cultivating self-compassion and maintaining a commitment to your healing, you can navigate through the challenges and tap into the strength and resilience that is within you. Remember, healing is a personal and unique journey, and each step you take towards somatic awareness and emotional integration brings you closer to a more authentic and fulfilling life. Trust in yourself and the wisdom of your body as you continue on this transformative path of somatic healing.
If you are interested in learning more about my method of somatic processing, click here to schedule a free consultation.
MENTAL HEALTH DISCLAIMER: It's important to note that while this article provides insights and techniques related to somatic therapy, it is not a substitute for professional therapy or medical advice. Somatic therapy is a powerful therapeutic approach that can deeply impact emotional well-being, and it is best utilized under the guidance of a trained and licensed professional. If you are experiencing significant emotional distress, trauma, or mental health concerns, it is crucial to seek support from a qualified therapist or healthcare provider. They can provide personalized guidance and create a safe space for your healing journey.
