Stress—whether in the form of chronic stress, unresolved trauma, or emotional overwhelm—is an issue that affects people across all walks of life.
80% of adults report feeling daily stress, with three in five people saying the pandemic has led to ongoing nervous system dysregulation and chronic anxiety (APA Stress in America Survey).
70% of adults worldwide have experienced at least one traumatic event in their lifetime, while many others experience what we call “micro-traumas,” the smaller but frequent stressors that add up over time (according to a recent study in The Lancet).
Our nervous systems are designed to handle short bursts of stress, like running from a threat, but in today’s world, the stress often doesn’t stop. Many of us are in a constant state of "fight, flight, or freeze," which keeps the body on high alert.
Without a proper channel to express this stress and trauma and express it and let it go, our nervous systems can get dysregulated, leading to burnout, anxiety disorders, digestive issues, and even cardiovascular problems over time.
This is where somatic experiencing comes in. Somatic experiencing helps address and release this unresolved energy of stress by allowing you to reconnect with your body and release the tension that’s been building up.
Somatic Experiencing is based on the idea that trauma and stress get stored in the body, not just the mind. It’s not about reliving traumatic events; it’s about releasing the physical tension and bringing your nervous system back into balance.
It can be particularly helpful for people dealing with trauma, PTSD, chronic pain, and anxiety disorders. And the best part is, once you learn how to practice somatic experiencing, you can start using some of its principles on your own to help calm your nervous system and reduce stress.
For a deeper dive into somatic experiencing, its history, and techniques you can use at home, check out my most recent podcast episode of Mental Health Bites with Dr. Judy (you can listen right here in substack, on Apple, Spotify, or watch on YouTube); but, while you’re here, let’s explore a bit further.
Practicing Somatic Experiencing at Home
Before you get started, remember that somatic experiencing is about listening to your body and letting it guide the healing process. It’s a practice, and the more you do it, the more in tune with your nervous system you’ll become.
Find a Comfortable Space. Sit in a quiet, comfortable spot where you won’t be disturbed. Take a few deep breaths, and bring your attention to your body. Notice how your feet feel on the ground, how your back feels against the chair, and how your body feels at this moment. The goal here is to ground yourself. If you find yourself becoming overwhelmed, open your eyes and look around. Find 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. This is called the 5-4-3-2-1 grounding technique and helps you stay present while calming your nervous system.
Identify Sensations. Close your eyes and tune into any sensations in your body. You might notice areas of tension, warmth, coolness, or even areas that feel numb. There’s no right or wrong here – just notice what’s happening in your body.
Stay with the Sensation. Once you’ve identified a sensation, stay with it for a few moments. Instead of trying to change it, just observe it with curiosity. Does the sensation stay the same, or does it change as you pay attention to it? Does it move around, or does it intensify?
Follow the Release. As you stay with the sensation, you might notice your body starting to shift. Maybe you feel an urge to take a deeper breath, maybe your muscles start to relax, or maybe you even feel a little trembling. These are all signs that your nervous system is releasing stored energy. Bring your attention to your breathing, noticing the rhythm of each inhale and exhale. Try breathing in for four counts, holding for two, and breathing out for six counts. This extended exhale activates the parasympathetic nervous system, which helps your body relax.
Ground Yourself. After spending a few minutes with this process, gently bring your attention back to the present moment. Feel your feet on the ground again, and take a few deep breaths. You should feel a sense of calm or lightness after allowing your body to process and release the stored energy.
These techniques can be used separately or together depending on what works best for you. Over time, practicing somatic experiencing will help you tune into your body’s natural signals and allow your nervous system to process stress more efficiently.
Bonus Technique: Shake It Off
I want to leave you with one more somatic experiencing technique. If you’ve had a particularly stressful day, spend a few minutes shaking your body from head to toe. Let the movement be loose and free, and don’t worry about how it looks. This helps your nervous system “reset” after being on high alert. When doing this, start slowly and gently, allowing your body to move naturally. Shaking is one of the ways animals release tension after a stressful event, and it can be incredibly effective for humans too. You might feel silly at first, but give it a try and see how much lighter you feel afterward.
The next time you feel stressed, give one of these a try. And if you found it helpful, please forward it to a friend who you think would benefit from this.
Here’s to your health,
Dr. Judy
Order The New Rules of Attachment here: https://bit.ly/3MvuvvF
Take my Attachment Styles Quiz!
About me:
Dr. Judy Ho, Ph. D., ABPP, ABPdN is a triple board certified and licensed Clinical and Forensic Neuropsychologist, a tenured Associate Professor at Pepperdine University, television and podcast host, and author of Stop Self-Sabotage. An avid researcher and a two-time recipient of the National Institute of Mental Health Services Research Award, Dr. Judy maintains a private practice where she specializes in comprehensive neuropsychological evaluations and expert witness work. She is often called on by the media as an expert psychologist and is also a sought after public speaker for universities, businesses, and organizations.
Dr. Judy received her bachelor's degrees in Psychology and Business Administration from UC Berkeley, and her masters and doctorate from SDSU/UCSD Joint Doctoral Program in Clinical Psychology. She completed a National Institute of Mental Health sponsored fellowship at UCLA's Semel Institute.
Share this post