Trauma can stick around in your body even after you try to heal. Somatic exercises to release trauma can help by fixing your nervous system, letting go of built-up trauma, and making your mind and body work together better for a happier, healthier life.
In such a situation, you can contact us at Primary Care of Kansas for somatic exercises for trauma. To create a somatic exercise plan we can help you.
Let’s talk more about somatic exercises that can assist in releasing trauma and a sense of well-being.
What Is Somatic Therapy?
Somatic therapy, or somatic experiencing therapy, addresses problems such as PTSD by focusing on the connection between the mind and body. It works by releasing stress in the body.
How Does Trauma Affect Us in Everyday Life?
Trauma can affect us in different ways, and being aware of these signs can help us heal better. Here are some common ways trauma shows up in our lives:
- Feeling tired or having trouble sleeping
- Having bad dreams or flashbacks
- Avoiding emotions or situations
- Feeling sad or hopeless
- Frequent headaches or stomach issues
- Reacting strongly to things around you
Somatic Exercises to Release Trauma
Somatic exercises help people recover from trauma by paying attention to how their bodies hold onto stress and emotions. Trauma affects not just the mind but also the body, leading to physical tension. Somatic exercises help release this tension and allow individuals to connect with their bodies.
1: Grounding Techniques
Grounding Techniques are like mental tools to help you feel more centered and less stressed. If you’re bothered by memories or feeling anxious, these techniques can bring your focus back to the present. Here’s what you can do:
- Feel the cold and warm water on your hands to help calm your mind.
- Do simple movements like jumping or stretching. Pay attention to how your body feels.
- Breathe in a few seconds, hold for 3, and breathe out for 4. Use positive words with your breath, like “safe” or “peace.”
- Squeeze and then let go of muscles, like your feet or arms, to release tension.
- Think of things in categories (like animals or places) that start with a certain letter. It’s a simple distraction game.
2: Body Scan
Take a few minutes to pay attention to each part of your body, starting from your head to your toes. If you feel any tightness or discomfort in a specific area, try to relax it. This helps you become more aware of your body and find places where you might be holding stress or past troubles.
3: Gentle Stretching:
A stretching exercise poster will help release tension. Move in ways that target areas where stress often accumulates, like your neck, shoulders, and lower back. Take your time with slow and deliberate stretches to promote relaxation and comfort.
4: Deep breathing
Deep breathing, specifically diaphragmatic breathing, engages the diaphragm to promote relaxation. This technique activates the parasympathetic nervous system, helping to reduce stress and anxiety associated with trauma.
5: Progressive Muscle Relaxation (PMR)
PMR involves systematically tensing and then releasing different muscle groups. By increasing awareness of muscle tension and learning to release it consciously, individuals can manage and reduce overall body tension.
6: Tapping (EFT – Emotional Freedom Techniques)
Tapping, also known as Emotional Freedom Technique (EFT), is a method that people use to handle their emotions and troubling thoughts. It’s like a tool to help you feel less stressed, calm down if you’re angry, or ease your mind if you’re worried about something.
7: Self-regulation
One great way to take care of your emotions at home is by making a self-regulation toolkit. When you start feeling overwhelmed, use the tools in your kit to calm down your body’s stress reaction. This helps you think before reacting, changing how you usually respond to stress and improving your connection between mind and body.
You can try these simple techniques at home to help yourself stay in control:
- Try the Butterfly Hug technique. Cross your thumbs and tap your chest or shoulders like a butterfly to feel better.
- Do the Supta Baddha Konasana pose. Lie on your back, put the soles of your feet together, and let your knees fall open. Breathe in and out, and put one hand on your heart and the other on your belly to let go of stress.
- Name your feelings instead of ignoring them. If you feel scared, say it out loud, then figure out what you need to feel better, like snuggling with a weighted blanket until the fear goes away.
8: Shaking and Releasing
Let your body shake on its own. It’s a natural way to get rid of extra stress and tension, making you feel more relaxed. Just find a safe space and let your body move freely.
9: Mindful Walking
Walk mindfully, noticing each step and how your feet touch the ground. This helps you stay in the present moment and let go of stress through intentional movement.
10: Somatic Meditation
Try somatic meditation to be more aware of your body and stay mindful. Guided meditations can guide you in connecting with your body, making you feel safe and compassionate toward yourself.
11: Dynamic Movement
Move your body dynamically to stay flexible and fluid. Activities like tai chi and qigong involve gentle, flowing movements and focused breathing, helping release stuck energy and supporting healing.
12: Body Rolling:
Use foam rollers or massage balls to release tension in muscles and fascia. Body rolling allows for targeted self-massage, promoting circulation and helping the body let go of stored tension.
13: Pendulation Exercises
Pendulation involves shifting attention between sensations of comfort and discomfort in the body, aiding the nervous system in self-regulation and easing the effects of trauma. It’s a mindful practice that promotes balance and resilience.
What is Somatic Stretching?
Somatic stretching is a gentle and mindful way of moving your body to improve flexibility and release muscle tension. It’s different from regular stretching because it focuses on paying close attention to how your muscles feel during the movements. The goal is to increase your awareness of your body and promote more natural and comfortable ways of moving.
In Conclusion:
Somatic exercises to release trauma, along with traditional therapy, help in healing from trauma by connecting the body and mind.
Being patient and kind to yourself during these practices is crucial, and integrating them into your routine can contribute to a transformative journey of healing.
Remember, everyone’s healing journey is different, and getting professional help is important for overall recovery from trauma.
When it comes to stress and issues related to mental health, Primary Care of Kansas can be of assistance.
Do you need help with somatic exercises to release trauma? Contact us now to get information on how we can assist you.
FAQs
Q: Can I practice somatic therapy at home?
Yes, you can practice somatic therapy at home. However, starting with a trained therapist is recommended to ensure a safe and effective approach tailored to your needs.
Q: Can somatic exercises be part of a self-care routine for mental well-being?
Absolutely. Somatic exercises can be a valuable component of a holistic self-care routine.
Q: How do somatic exercises release trauma?
Somatic exercises help release trauma by engaging the body’s natural self-regulation mechanisms. They promote awareness of bodily sensations and encourage the release of physical tension associated with traumatic experiences.
