How many times have you tried to tell yourself, or have been told to 'calm down' or 'think positively' when you're in feeling really stressed, worried or anxious?
And how many times does it make you feel better? If the answer is never, then there is good reason! We know how ineffective and often frustrating or upsetting this advice can be; If only it was that easy to switch off from feelings of stress and anxiety - We would much rather not feel this way!
The truth is, stress and worry are not just products of our thoughts—they're deeply rooted in our bodies through Somatic or Sensory information, and how we've responded to 'similar' situations in the past.
The Mind-Body Connection.
Our brains and bodies are inextricably linked. When we experience stress, our bodies respond with physical reactions and sensations: elevated heart rate, a poorly tummy, muscle tension (perhaps around the shoulders or stomach), and rapid or shallow breathing, to name a few. These physical responses are part of the body's natural "fight or flight" mechanism, designed to protect us from immediate danger.
Do you recognise your own stress responses?
Take a moment now to reflect and jot them down!
In our modern life, stressors aren't like they would've been hundreds of years ago, which was immediate physical threats like being eaten by a tiger, yet, our bodies are responding in exactly the same way. Quite often we will experience stressor after stressor throughout the day, and if we don't do something about it to release the stress in our body, it can leave us stuck in a cycle of stress that talking alone can't break.
It's important to remember that not all stress is bad, as there are good types of stress too, which is needed for giving us the right amount of activation to a) keep us alive from threat / danger and b) get certain 'difficult' tasks done. It's when we become stuck in the stress response, that it can cause challenges such as health issues, or difficulties at work & in relationships.
This is where the body-focused, or 'Somatic' approach comes in.
How a Somatic Approach Can Support You
Somatic Coaching or Somatic therapy are holistic approaches with the guidance of a qualified practitioner, that involves tuning into your body's sensations and using physical techniques to release tension, process past pain or hurt and build more emotional understanding and capacity. Having someone with you for support is known as co-regulation and the practitioner will offer suggestions and guidance, which is helpful if you're new to these practices.
Here's how it can help:
Grounding Techniques: Simple practices like deep breathing, progressive muscle relaxation, or grounding exercises help to shift your focus from the racing mind to the present moment, calming the body's stress response and helping your nervous system sense back into safety and connection.
Mindful Movement: Moving your body is key! Yoga, tai chi, or even mindful walking encourage a connection with your body. By moving with intention and awareness, you learn to feel more present and begin to release habitual held tension, reminding your body and brain what it feels like to relax. Once we can feel and experience this, we know it's possible for us - We just need to learn what movement works best!
Body Awareness: Becoming aware of physical sensations can provide insights into how stress manifests in your body. By recognizing these signs early, you can take proactive steps to manage stress before it escalates.
Emotional Release: Somatic approaches can involve allowing yourself to fully experience and express emotions in a safe space. This can lead to profound emotional release and healing, as the body lets go of stored tension related to past hurt or trauma.
Enhanced Resilience: Over time and through having a consistent daily practice of checking in, somatic practices can help build resilience or your capacity to deal with difficult situations in life by being grounded, present and more resourced. By regularly tuning into and caring for your body, you develop a greater capacity to handle stress and bounce back from challenges.
Increased Creativity: When we are grounded and in connection with our bodies, we are more open and trusting towards our creativity and self-expression. Art and being creative is incredibly soothing for the soul and your nervous system, and when your nervous system is feeling regulated, you are able to be more creative. It works both ways!
Getting Started with Somatic Practices to Help Reduce Stress and Anxiety in Your Body
The great thing about Somatic practices, are that anyone can do them and everyone has access to them, so don't feel put off if you're not able to work with a Coach or Therapist. They are available to you wherever you are!
Here are a few simple steps to get started:
Daily Somatic Check-Ins: Take a few moments each day to slow down and scan through your body. I recommend doing some slow, gentle movement to help you feel into your body, but you can choose to be still. Notice any areas of tension or discomfort without trying to change them; bringing awareness can be a powerful first step.
Grounding: Connect to the surface beneath you, march on the spot or shift your weight into your feet or sits bones. Helping your body to recognise that it is present and supported, helps to reduce feelings of disconnection and lack of safety.
Breathing Exercises: Practice deep, diaphragmatic breathing. Inhale deeply through your nose, allowing your belly to expand, then exhale slowly through your mouth. This can activate the body's relaxation response.
Movement Breaks: Incorporate gentle stretches or movements into your day, especially if you spend long hours sitting, as this can increase feelings of anxiety and tension. Even a short walk can make a difference.
Embodied Art Making: Create art which is based on your Somatic felt experience. Use colours to portrays different emotions and shapes for sensations, or vice versa. Draw an outline of yourself (Somagram), and locate (and draw out) where you hold stress or worry in your body.
Seek Guidance: Consider working with a somatic coach or therapist who can hold space for you to work through sensations, emotions and memories, or join a class that focuses on body awareness and mindful movement, such as Yoga or Pilates.
Coming into to Connection with Safety...
Your nervous system's main goal is to keep you safe and it is a very ingrained primal instinct, which is why it can often feel like we're going mad, when we rationally know that we are 'safe' or that everything is ok (unless it isn't - then that is a different story) but the sensations of stress in our body and the critical thoughts won't go away.
Healing is not just about changing your thoughts or thinking more positively - it's about nurturing the connection between your mind and body.
By embracing a Somatic approach, you can address the causes and help reduce stress and anxiety from their root, by recognising your triggers, acknowledging how they show up in your body and the accompanying thought patterns, and what's needed to bring your nervous system back into connection with safety. Consistency is key, and it isn't always an easy journey, but it can work.
Have a go, feel what's possible and if you
need support, please do reach out.
Stay connected and be gentle with yourself.
With Love & Gratitude, Sophie
To find out more about 1-1 & Group Somatic Coaching!
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