What is Somatic Therapy? A Beginner’s Guide to Healing Through the Body
Have you ever noticed your shoulders tense up when you're anxious? Maybe your stomach drops when someone is upset with you, or you shut down during a stressful conversation even when you want to speak up.
Sometimes, our bodies respond to stress before we even have the words to explain what we're feeling. Rather than focusing only on your thoughts and emotions, somatic therapy also explores how your experiences show up in your body.
At Milk & Honey Therapy, we believe that understanding your body can be an important part of understanding yourself. If you've been feeling disconnected from your emotions, struggling with the effects of past experiences, or finding that talking about your feelings isn't always enough, you may be curious about what somatic therapy has to offer.
What Is Somatic Therapy?
Somatic therapy is a body-based approach to psychotherapy that explores the connection between your mind, body, emotions, and experiences. The word “somatic” means relating to the body. In somatic therapy, you learn to pay attention to physical sensations, such as muscle tension, changes in your breathing, a racing heart, or a feeling of heaviness in your chest. These sensations can sometimes offer clues about what you're experiencing emotionally.
For example, you might notice that your stomach tightens whenever you need to set a boundary with someone. Or you notice your body tenses when you think you're disappointing someone. Instead of ignoring these reactions or trying to think your way through them, somatic therapy helps you slow down, notice what's happening, and become curious about your body's responses. The goal isn't to analyze every sensation or assume that every physical symptom is caused by trauma. The goal is to understand yourself better and build a more connected relationship with your body and emotions.
How Does Somatic Therapy Work?
Traditional talk therapy often focuses on exploring thoughts, feelings, experiences, and behaviors through conversation. Somatic therapy in San Diego can include all of these things, but it also brings attention to what's happening in your body as you talk.
Your therapist might ask questions such as:
What do you notice happening in your body as you talk about that experience?
Where do you feel that emotion?
What happens to your breathing when you think about that situation?
What does your body need in this moment?
What helps you feel a little more grounded or comfortable right now?
There are no right or wrong answers. You don't need to be especially aware of your body or know how to describe every sensation before starting somatic therapy. With practice, you may begin to recognize patterns that were previously difficult to understand. You might notice that you hold your breath when you're uncomfortable, tense your jaw when you're frustrated, or feel disconnected from your body when emotions become overwhelming. You can then work with your therapist to explore these responses at a manageable pace .
Somatic therapy in San Diego may also incorporate grounding exercises, gentle movement, attention to breathing, and other body-awareness practices.
How Can Trauma Affect the Mind and Body?
When people think about trauma, they often think about memories, emotions, or difficult experiences from the past. However, overwhelming experiences can also shape how we respond to present situations. For example, someone who grew up in an environment where expressing their needs led to criticism might become very uncomfortable when asking for help as an adult. They might notice their heart racing, their stomach tightening, or an urge to apologize even when they haven't done anything wrong.
Another person might have learned to ignore their emotions because expressing them didn't feel safe. Over time, they may find it difficult to recognize what they're feeling or notice what they need. These responses can develop as ways of navigating difficult circumstances. They aren't character flaws or signs that something is wrong with you.
Trauma-informed somatic therapy explores how past experiences may influence present-day reactions, including patterns of tension, avoidance, people-pleasing, emotional overwhelm, or disconnection. Instead of simply asking, "Why do I keep doing this?" you can begin exploring questions like, "What happens inside me when this situation comes up?" and "What might help me feel more supported in this moment?"
Who Can Benefit From Somatic Therapy?
Somatic therapy may be helpful for people who want to understand their emotional experiences more deeply and explore how stress affects their bodies.
You might consider somatic therapy if you:
Struggle with low self-esteem - You may find yourself criticizing yourself, doubting your decisions, or feeling uncomfortable taking up space.
Have difficulty setting boundaries - Saying no might bring up guilt, anxiety, or a strong urge to keep other people happy.
Experience people-pleasing or perfectionism - You might feel pressure to avoid mistakes, meet everyone's expectations, or keep others from getting upset with you.
Feel disconnected from your emotions - You may know something is bothering you but struggle to identify what you're feeling or what you need.
Notice physical reactions to stress - You might experience muscle tension, a racing heart, shallow breathing, or other physical responses during emotionally challenging situations.
Are navigating the effects of past trauma - You may notice that certain situations bring up intense reactions, even when you understand intellectually that you're no longer in the same circumstances.
Feel stuck despite understanding your patterns - You may already know why you respond a certain way, but still find it difficult to change the response in the moment.
These experiences can have many different causes, and somatic therapy isn't the only approach that can help. A therapist can work with you to determine whether body-based therapy, another form of psychotherapy, or a combination of approaches best fits your needs.
What Happens During a Somatic Therapy Session?
A somatic therapy session can look very similar to a traditional therapy session. You might talk about a stressful interaction, explore a recurring relationship pattern, or discuss something that has been weighing on you.The difference is that your therapist may also invite you to notice what's happening in your body as you explore the experience.
For example, imagine you're discussing a recent situation in which you struggled to speak up for yourself. As you talk, you notice tension in your chest and an urge to look away. Your therapist might gently invite you to pause and notice that tension. Together, you might explore what you're feeling, what you need in that moment, and whether anything helps you feel more grounded.
You don't have to force yourself to relive a traumatic experience or push through uncomfortable sensations. A thoughtful, trauma-informed approach prioritizes pacing, collaboration, and your sense of choice throughout the process. Over time, this work may help you become more aware of your emotional and physical responses and develop additional ways to respond to challenging situations.
Somatic Therapy vs. Traditional Talk Therapy
You don't necessarily have to choose between somatic therapy and talk therapy. At Milk & Honey Therapy, our therapists integrate body-based practices with conversation, reflection, and other therapeutic approaches.
Talk therapy can help you understand your experiences, recognize patterns, and develop new perspectives. Somatic therapy adds another layer by exploring how those experiences are reflected in your body. For some people, understanding a pattern intellectually is an important first step, but it doesn't automatically change how they feel in a stressful moment.
For example, you might understand that you don't need to earn other people's approval, yet still feel anxious whenever someone is disappointed in you. Somatic work can help you explore that reaction as it happens, rather than focusing only on the belief behind it.
Neither approach is automatically better than the other. The right fit depends on your goals, preferences, experiences, and the type of support you need.
Somatic Therapy and EMDR: What's the Connection?
Somatic therapy and EMDR (Eye Movement Desensitization and Reprocessing) are both body-based approaches that can be used in trauma-informed treatment.
EMDR is a structured psychotherapy approach that helps people process distressing memories and experiences using bilateral stimulation, such as guided eye movements or alternating tapping on the shoulders. Somatic therapy, more broadly, emphasizes awareness of bodily sensations and the relationship between physical responses and emotional experiences in real time.
Depending on your individual needs, our therapists may incorporate body awareness and grounding practices into the EMDR preparation or treatment. For example, learning to recognize signs of overwhelm and identify what helps you feel grounded can be useful when preparing to work with distressing memories.
Finding a Somatic Therapist in San Diego
If you're looking for a somatic therapist in San Diego, it's worth finding someone who understands trauma and has appropriate training in the methods they use. Somatic therapy should not feel like a process of forcing yourself to experience difficult emotions or pushing your body beyond what feels manageable. You deserve a therapeutic relationship where you can ask questions, move at your own pace, and collaborate on your treatment.
At Milk & Honey Therapy, we offer trauma-informed therapy for teens and young adults navigating concerns such as low self-esteem, anxiety, depression, and feeling disconnected from their bodies or emotions. Depending on your needs, treatment may incorporate somatic approaches, EMDR, and other therapeutic methods.
If you're looking for a San Diego therapist who understands the connection between trauma, emotions, and the body, somatic therapy may be an approach worth exploring. You don't have to have everything figured out before starting therapy. Sometimes, the first step is simply becoming curious about what you're experiencing and giving yourself the space to understand it.
Interested in learning more?
Visit Milk & Honey Therapy to explore our approach and learn more about therapy services for children, teens and young adults in San Diego.
