SOMATIC

PSYCHOTHERAPY
WORKBOOK
 Somatic Psychotherapy

DEFINITION AND ORIGINS OF

SOMATIC THERAPY
Somatic therapy, also known as somatic
psychotherapy, is a therapeutic approach
that emphasizes the connection between the
mind and the body. The term "somatic"
comes from the Greek word soma, meaning
"body," and in this context, it refers to the use
of bodily awareness and physical sensations
as a pathway to psychological healing.
Somatic therapy recognizes that trauma,
stress, and emotional pain are often stored
not only in the mind but also within the body,
manifesting as physical tension, chronic pain,
or disconnection from bodily sensations.
The goal of somatic therapy is to help individuals reconnect with their
bodies, access stored emotions, and release tension or trauma that may
be held within. Somatic therapy works on the premise that the body
and mind are deeply interconnected. Emotional and psychological
disturbances often manifest as physical symptoms, and by paying
attention to the body through sensations, movements, breath, and
posture individuals can tap into underlying emotional issues that may
not be easily accessible through traditional talk therapy alone. Somatic
therapy combines body awareness with therapeutic dialogue, helping
clients process emotions, develop resilience, and restore a sense of
balance and safety within their bodies.
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ORIGINS OF SOMATIC THERAPY

The roots of somatic therapy can be traced back to the work of several
pioneering figures in psychology and bodywork, each contributing
unique ideas that have shaped the modern practice of somatic
psychotherapy.

1. Wilhelm Reich (1897–1957)

Psychoanalyst and Somatic Pioneer: Wilhelm Reich, a student of
Sigmund Freud, is often considered the originator of somatic
therapy. Reich believed that repressed emotions, particularly those
associated with sexual energy, were stored in the body as muscular
tension, which he referred to as "character armor." He observed
that unresolved emotional trauma manifested as chronic physical
tension and restricted bodily movement.
Vegetotherapy: Reich developed a technique called
vegetotherapy, which involved physical touch, breathing exercises,
and bodywork to release the emotional and physical blocks that
had built up in the body. His work emphasized the body’s role in
emotional health and introduced the concept that releasing
muscular tension could lead to emotional breakthroughs.

2. Alexander Lowe (1910–2008)

Bioenergetics: A student of Reich, Alexander Lowe further
expanded the body-mind connection through the development of
Bioenergetics Analysis, a form of body-centered psychotherapy that
focused on how emotional stress affects posture, movement, and
energy flow in the body. Lowe believed that the body is the key to
understanding a person’s emotional history and used specific
physical exercises to help clients release tension,
 Somatic Psychotherapy

increase vitality, and achieve emotional healing.

Energy and Grounding: Central to Lowden's work was the concept
of grounding being physically and emotionally connected to the
earth and the idea that a free flow of energy through the body was
essential for mental and physical health.

3. Peter Levine (b. 1942)

Somatic Experiencing (SE): Peter Levine, a psychologist and
trauma expert, built upon the foundations laid by Reich and Lowe to
develop Somatic Experiencing® (SE), one of the most widely
recognized somatic therapy modalities today. Levine’s work focused
on how the body’s natural response to trauma can become
disrupted, leading to symptoms of post-traumatic stress disorder
(PTSD) and other emotional difficulties. He theorized that trauma is
not just a psychological event but also a physiological one, and that
trauma becomes "stuck" in the body when the natural fight, flight, or
freeze responses are not fully resolved.
Healing Trauma Through the Body: Levine’s method focuses on
helping individuals gently access and release the body’s physical
trauma responses, restoring a sense of safety, balance, and control.
His approach integrates the autonomic nervous system’s role in
trauma healing and emphasizes the importance of restoring the
body's natural rhythm and ability to self-regulate.

4. Other Influence
Feldenkrais Method: Developed by Moshé Feldenkrais, this method
emphasizes improving body awareness and movement patterns to
reduce pain and enhance emotional and physical well-being.
 Somatic Psychotherapy
Rolfing Structural Integration: Founded by Ida Rolf, this bodywork
technique aims to realign the body’s structure and improve posture
by manipulating the connective tissues. It is also believed to release
stored emotional tension.
Polyvagal Theory: Stephen Porges’ Polyvagal Theory has
significantly influenced somatic therapy, particularly in the
understanding of how the nervous system reacts to safety, danger,
and trauma. Polyvagaltheory emphasizes the role of the valgus
nerve in regulating emotional and physiological states, and its
application helps therapists create environments that foster safety
and healing.

THE MIND-BODY CONNECTION:

NEUROSCIENCE AND
PSYCHOTHERAPY
The mind-body connection refers to the
interrelationship between our mental and physical
states, highlighting how thoughts, emotions, and
psychological experiences can influence bodily
functions, and vice versa. This connection is a
cornerstone of many therapeutic approaches,
particularly those that address trauma, stress, and
emotional dysregulation. Advances in neuroscience
have provided a deeper understanding of how the
brain and body are intricately linked, and how this
relationship can be leveraged in psychotherapy to
foster healing and emotional well-being
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THE NEUROSCIENTIFIC BASIS OF THE MIND-BODY

CONNECTION

In recent decades, neuroscience has shed light on the complex ways in

which the brain and body communicate through the nervous system,
hormones, and immune responses. At the heart of this connection are
several key concepts:

1. THE CENTRAL NERVOUS SYSTEM (CNS) AND THE

AUTONOMIC NERVOUS SYSTEM (ANS)

The central nervous system, composed of the brain

and spinal cord, is responsible for processing
information and controlling bodily functions. The
autonomic nervous system (ANS), a subdivision of
the CNS, plays a critical role in regulating
involuntary physiological processes such as heart
rate, digestion, and stress responses.
The ANS is divided into two branches: the
sympathetic nervous system (SNS), which activates
the body’s "fight or flight" response during stress or
danger, and the parasympathetic nervous system
(PNS), which promotes relaxation and recovery. The
balance between these systems affects both
emotional and physical well-being.
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2. POLYVAGAL THEORY

Developed by Dr. Stephen Purges, Polyvagal

Theory offers a detailed understanding of how
the valgus nerve (a key component of the PNS)
regulates emotional and physiological states.
The valgus nerve is instrumental in sensing safety
or threat, influencing the body’s stress responses,
and promoting social connection or withdrawal.
According to Polyvagal Theory, when the body perceives safety, it
shifts into a "rest and digest" state, fostering calm, social
engagement, and healing. However, when a threat is perceived, the
nervous system may activate survival responses (fight, flight, or
freeze). Psychotherapy can help individuals regulate these
responses, creating a foundation for emotional resilience and
trauma recovery.

3. NEUROPLASTICITY

Neuroplasticity is the brain’s ability to change

and reorganize itself by forming new neural
connections throughout life. This capacity for
adaptation underlies learning, memory, and
recovery from trauma. Emotional experiences,
thoughts, and behaviors can reshape neural
pathways, which means that therapeutic
interventions can promote healing and new
ways of relating to oneself and the world.
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In psychotherapy, particularly in trauma-informed approaches,

neuroplasticity is a key principle. Techniques that encourage new
patterns of thought, emotional processing, and bodily awareness
can help individuals "rewire" their brain to reduce symptoms of
anxiety, depression, or post-traumatic stress disorder (PTSD).

4. THE HYPOTHALAMIC-PITUITARY-ADRENAL (HPA)

AXIS

The HPA axis is a key component of the body’s

stress response system. When the brain
perceives a threat, the hypothalamus signals the
pituitary gland, which in turn triggers the
adrenal glands to release stress hormones, such
as cortisol and adrenaline. These hormones
prepare the body for action by increasing heart
rate, blood pressure, and energy levels.
Chronic activation of the HPA axis, such as in prolonged stress or
trauma, can lead to physical and emotional problems like chronic
pain, fatigue, anxiety, and depression. Psychotherapy, especially
approaches like somatic therapy or mindfulness-based practices,
can help regulate the HPA axis by teaching individuals how to
manage stress responses and calm their nervous system.

THE ROLE OF NEUROSCIENCE IN PSYCHOTHERAPY

The integration of neuroscience into psychotherapy has led to more

effective and scientifically grounded therapeutic practices.
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Understanding how the brain and body interact allows therapists to
target both emotional and physiological processes in treatment,
addressing issues such as trauma, anxiety, depression, and chronic pain
at their roots.

1. THE ROLE OF EMOTIONS IN THE BODY

Neuroscience shows that emotions are not

just mental experiences but also involve
physiological responses. Emotions trigger
specific patterns of neural activity and
hormonal changes that affect the body. For
example, anxiety may manifest as a racing
heart, shallow breathing, or muscle tension.
These bodily sensations can, in turn,
reinforce emotional states, creating a
feedback loop between the mind and body.
Psychotherapy techniques, such as mindfulness and body awareness
exercises, help individuals recognize these emotional-physical
feedback loops and intervene. By learning to calm their body,
clients can also regulate their emotions more effectively.

2. TRAUMA AND THE BODY: SOMATIC RESPONSES

Trauma profoundly affects the brain and

body. Neuroscientific research has shown
that traumatic experiences can alter brain
function, particularly in areas like the
amygdala (responsible for detecting
threats), the hippocampus (involved in
memory), and the prefrontal cortex
(responsible for decision-making and
emotional regulation).
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The body often holds onto trauma long after the traumatic event has
passed. This may result in symptoms such as hypervigilance, flashbacks,
dissociation, or chronic muscle tension. Somatic therapies—which focus
on releasing trauma stored in the body—draw upon this understanding
by incorporating techniques such as breathwork, movement, and body
awareness to help clients process and release these traumatic imprints.

4. THERAPEUTIC IMPLICATIONS OF NEUROBIOLOG

The understanding that both

psychological and physiological
processes contribute to mental health has
led to the development of integrative
therapeutic approaches. For example,
Somatic Experiencing (developed by
Peter Levine) uses knowledge of the
autonomic nervous system to help clients
process trauma by working with bodily
sensations and movements.
Similarly, Eye Movement Desensitization and Reprocessing (EMDR)
draws on neurobiological principles by using bilateral stimulation
(such as eye movements) to help reprocess traumatic memories. The
technique is thought to activate neural pathways that facilitate the
integration of traumatic experiences, reducing their emotional
intensity.
Other therapies, such as Cognitive Behavioral Therapy (CBT) and
Dialectical Behavior Therapy (DBT), also incorporate neuroscientific
principles by focusing on how thoughts, emotions, and behaviors are
interconnected and how modifying one can influence the others.
 Somatic Psychotherapy
"WHY WORK WITH THE BODY IN
THERAPY?
Introduction: The body holds powerful
insights into our emotional, psychological, and
even unconscious experiences. While
traditional talk therapy focuses on thoughts
and emotions, body-centered approaches
recognize that trauma, stress, and emotions
are often stored and expressed physically.
This worksheet is designed to help you
explore the importance of integrating the
body into therapy, understand how emotions
manifest in physical sensations, and begin to
connect with your own body’s wisdom

SECTION 1: THE BODY’S ROLE IN EMOTIONAL

HEALING

Mind-Body Connection Overview:

Reflection Question:
What is your current understanding of how the body and mind are
connected?
(Consider how stress, anxiety, or other emotions have affected you
physically, such as muscle tension, fatigue, or stomach issues.)
Your Answer:
 Somatic Psychotherapy
Why Include the Body in Therapy? Below are several reasons why
working with the body is beneficial in therapy. Read through each
reason, and reflect on how you relate to them. Then, circle the one that
resonates most with you.

Accessing Unconscious Emotions: The

body can store emotions and memories
that the conscious mind may not be
aware of. Physical sensations, such as
tension or discomfort, can offer clues to
unresolved emotional issues.

Regulating Stress and Anxiety: Learning

to recognize and release physical
tension can help you regulate emotional
states, reduce anxiety, and promote
relaxation.

Grounding and Embodiment: Focusing

on bodily sensations helps you stay
grounded and present in the moment,
making it easier to process
overwhelming emotions.

Healing Trauma: Traumatic experiences are

often stored in the body, leading to
symptoms such as hyper vigilance,
dissociation, or chronic pain. Working with
the body can help release stored trauma
and promote healing.
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Enhancing Self-Awareness: By tuning

into the body, you become more aware
of your emotions, needs, and boundaries,
which can lead to healthier relationships
and decision-making.

Reflection Question:
Which reason resonates most with your personal experience or current
emotional challenges?
Your Answer:

SECTION 2: RECOGNIZING THE BODY’S SIGNALS

Understanding Physical Manifestations of Emotions:

Emotions are often accompanied by
physical sensations. For example, anxiety
might show up as a tight chest, anger as
clenched fists, and sadness as a heavy
feeling in the body. Use the chart below
to identify how different emotions
manifest in your body.
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Emotion Physical Sensation in Your Body

Anxiety

Anger

Sadness

Joy/Excitement

Fear

Reflection Exercise:
Take a moment to sit quietly and scan your body. Notice any areas of
tension, discomfort, or warmth. Without judgment, try to describe what
you feel.

What do you notice in your body right now?

 Somatic Psychotherapy
SECTION 3: EXPLORING YOUR PERSONAL
EXPERIENCE
Connecting Physical Sensations to Emotions: Think of a recent
emotionally challenging situation. Reflect on how your body reacted
during that time.
Situation:

Physical Sensations Experienced: (e.g., tight shoulders, upset

stomach, shallow breathing)

Processing the Experience:

Were you aware of the physical sensations during the emotional

situation?
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How might paying attention to these sensations help you manage
similar emotional challenges in the future?

SECTION 4: TOOLS FOR RECONNECTING WITH

YOUR BODY

1. Body Awareness Practices: Below

are some simple exercises you can
try to reconnect with your body
during moments of emotional
intensity or stress. As you read
through each, place a checkmark
next to the ones you’re interested in
trying.

Body Scan Meditation: Close your eyes and slowly move your
attention from the top of your head to your toes, noticing any areas
of tension or relaxation without trying to change them.

Grounding Exercise: Stand or sit with your feet flat on the ground.
Focus on the sensation of your feet pressing into the earth. Notice
how your body feels supported and connected to the ground.
 Somatic Psychotherapy

Breath Awareness: Place one hand on your chest and the other on
your abdomen. Take a few deep breaths, and notice how the
breath moves through your body. Focus on lengthening your exhale
to promote relaxation.

1. Progressive Muscle Relaxation: Tense and then relax each muscle

group in your body, starting from your feet and moving up to your
head. Notice how your muscles feel after releasing the tension.

Reflection Question:
Which of the practices above do you feel drawn to? How might they
help you become more aware of your body and emotions

Your Answer:

SECTION 5: MOVING FORWARD WITH BODY

AWARENESS

Integrating Body Awareness into Your Life: Consider how you can
incorporate body awareness practices into your daily routine. This
could be as simple as taking a few moments each day to check in with
your body and notice any sensations or tension.
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Action Plan: Write down one or two ways you will intentionally
connect with your body in the coming week.
(e.g., "I will practice deep breathing for 5 minutes each morning," or "I
will do a body scan before bed.")
Your Plan:

Reflection Question:
How do you think becoming more aware of your body will support your
emotional healing or personal growth?
Your Answer:

CONCLUSION:

Working with the body in therapy can open up new pathways for
emotional healing, helping you access and release emotions that may
be difficult to reach through talking alone. By developing greater body
awareness, you can learn to manage stress, process trauma,
 Somatic Psychotherapy

HOW TRAUMA IS STORED IN THE

BODY
Introduction:
Trauma doesn’t just affect our thoughts
and emotions it also impacts our body.
When we experience traumatic events,
the body often stores the associated
stress and emotional pain. This
worksheet is designed to help you
understand how trauma can manifest
physically and provide tools to identify
and begin releasing stored trauma.

SECTION 1: UNDERSTANDING THE BODY’S

RESPONSE TO TRAUMA

WHAT IS TRAUMA?
Trauma is an emotional response to a distressing event or series of
events. It can be caused by a variety of experiences, such as
accidents, abuse, violence, loss, or natural disasters. Trauma
overwhelms the body’s ability to cope, leading to physical,
emotional, and psychological effects.
Reflection Question: How would you describe a traumatic
experience you have had, or what comes to mind when you think of
trauma?
(No need to go into details—just a general description.)
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Your Answer:

FIGHT, FLIGHT, FREEZE: THE BODY’S SURVIVAL

RESPONSE
When faced with a threat, the body engages in a survival response
commonly known as fight, flight, or freeze. These reactions are
controlled by the autonomic nervous system and are designed to
protect us from danger.

Fight/Flight: The sympathetic nervous system (SNS) activates,

increasing heart rate, adrenaline, and blood flow to help the body
either confront or escape the threat.

Freeze: In some situations, the body may go into a freeze response,

where it becomes immobilized or dissociates to cope with the
overwhelming stress.

REFLECTION QUESTION:
How do you typically react to stress or danger? Do you notice a
tendency to fight, flee, or freeze when faced with overwhelming
situations?
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Your Answer:

SECTION 2: HOW TRAUMA IS STORED IN THE BODY

The Physical Impact of Trauma:

When a traumatic event occurs, the body may not fully process the
experience, leading to unexpressed survival energy (such as the
fight, flight, or freeze response). This unresolved energy can become
stored in the body, leading to physical symptoms, chronic tension, or
emotional numbness.
Common physical manifestations of stored trauma include:

Muscle tension (e.g., shoulders, neck, back)

Digestive problems or stomach issues

Shortness of breath or shallow breathing

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Chronic pain or fatigue

Headaches or migraines

Sleep disturbances

Reflection Exercise:

Take a moment to check in with your body. Where do you tend to hold
tension or discomfort on a regular basis?

Your Answer:

The Nervous System’s Role in Storing Trauma

Polyvagal Theory (developed by Dr. Stephen Purges) helps us

understand how trauma impacts the nervous system. When trauma
occurs, the valgus nerve a key part of the autonomic nervous system
can get stuck in an overactive state, leading to hyper vigilance,
anxiety, or dissociation. Trauma can disrupt the body’s natural ability to
regulate itself, resulting in prolonged stress and tension.
 Somatic Psychotherapy
Reflection Question:

Do you notice any patterns in your body when you're feeling stressed or
anxious (e.g., tight chest, shallow breathing, clenched jaw)?

Your Answer:

Emotional Imprints in the Body

Emotions associated with trauma, such as fear, shame, or anger, are
often experienced as physical sensations. For example:

1. Fear may manifest as a racing heart or butterflies in the stomach.

2. Anger may present as clenched fists or jaw tension.
3. Sadness might feel like heaviness in the chest or shoulders.

These physical sensations can linger in the body long after the
traumatic event has passed, leading to ongoing discomfort or
emotional distress.

Reflection Exercise:

Think of an emotion you experience often (e.g., anxiety, sadness,

anger). How does that emotion show up in your body physically?
 Somatic Psychotherapy
Your Answer:

SECTION 3: IDENTIFYING TRAUMA IN YOUR BODY

Body Scan Exercise

The body scan is a mindfulness technique used to tune into physical
sensations and identify where tension, discomfort, or numbness may be
stored. Set aside a few quiet minutes to perform this exercise.
Instructions:

Close your eyes, and take a few deep breaths.

Slowly bring your attention to different parts of your body, starting
with your feet and moving upward to your head. Notice any areas
of tension, discomfort, or numbness without trying to change
anything.
As you scan each part, ask yourself, "What sensations do I feel
here?"

Reflection Question:

After completing the body scan, where did you notice tension or
discomfort? How would you describe the sensations you felt?
 Somatic Psychotherapy
Your Answer:

Physical Sensations of Trauma

Below is a list of common physical sensations that may indicate stored
trauma. Check any that you experience regularly:

Chronic muscle tension

Headaches or migraines

Digestive issues or stomach discomfort

Difficulty breathing or shallow breathing

Fatigue or low energy

Numbness or emotional disconnection

Jaw clenching or teeth grinding

Restlessness or agitation

Reflection Question:

Which sensations do you experience most frequently? How do these

sensations affect your day-to-day life?
 Somatic Psychotherapy
Your Answer:

SECTION 4: HEALING TRAUMA STORED IN THE

BODY

Releasing Stored Trauma through Bodywork

There are various body-centered therapies that help release trauma

stored in the body. Some of the most effective approaches include:

Somatic Experiencing: Focuses on tracking bodily sensations to

help release unprocessed trauma.
Yoga and Movement Therapy: Involves mindful movement and
breath to promote physical and emotional release.
Breath work: Deep, conscious breathing techniques can help
release tension and calm the nervous system.
Massage and Bodywork: Physical touch can help release stored
tension and bring awareness to areas of the body where trauma is
held.

Reflection Question:

Which body-centered approach resonates with you the most? How do

you think it might help you release stored trauma?
 Somatic Psychotherapy
Your Answer:

Simple Practices to Connect with Your Body

Here are a few simple exercises you can do to reconnect with your
body and begin releasing tension or trauma:

Grounding Exercise: Sit or stand with your feet flat on the ground.
Focus on the sensation of your feet connecting with the earth. Take
slow, deep breaths as you imagine releasing any tension downward.
Tension Release: Choose an area of your body where you feel
tension. On an inhale, tense that muscle group as much as you can
for a few seconds. As you exhale, release the tension, and let the
muscle relax completely.
Breathing into Tight Areas: Notice where you feel tension in your
body. Breathe deeply into that area, imagining the breath softening
and releasing the tension.

Reflection Question:

Which of these practices are you willing to try? How might you
integrate body awareness into your daily life?
 Somatic Psychotherapy
Your Answer:

SECTION 5: MOVING FORWARD WITH BODY

AWARENESS AND HEALING

Your Body’s Wisdom

The body often knows things that the mind is not yet aware of. By
regularly tuning into your physical sensations and practicing body-
centered awareness, you can begin to access the wisdom your body
holds about your emotions and experiences.

Reflection Question:

How can paying more attention to your body help you heal from
trauma? What steps will you take to listen to your body more closely?

Your Answer:
 Somatic Psychotherapy

SOMATIC SYMPTOMS OF
TRAUMA: TENSION, PAIN,
DISASSOCIATION, HYPER
VIGILANCE
Trauma deeply impacts not only the mind but
also the body, leading to a range of somatic
(physical) symptoms. These symptoms are the
body's way of expressing and responding to
unresolved trauma, which may remain even
after the traumatic event has passed.
Understanding these somatic symptoms is
crucial for addressing trauma holistically,
integrating both the mind and body in the
healing process.
Here’s an overview of four common somatic symptoms related to
trauma: tension, pain, dissociation, and hyper vigilance.

1. TENSION: THE BODY’S DEFENSE MECHANISM

Tension is one of the most immediate and

recognizable physical symptoms of trauma. When
we experience a traumatic event, our body goes
into a state of heightened arousal, often referred
to as the “fight, flight, or freeze” response. During
this response, the muscles tense up as the body
prepares to confront or escape a perceived threat.
 Somatic Psychotherapy
Even after the trauma is over, this tension can linger, becoming chronic.

HOW TENSION MANIFESTS:

Chronic tightness in muscles, especially in the shoulders, neck, jaw,

and back.
Clenching of the fists or grinding of the teeth.
Feelings of stiffness or discomfort that persist even in moments of
rest.

WHY TENSION OCCURS:

Trauma activates the body’s sympathetic nervous system (SNS),

leading to increased muscle tension. When trauma is not fully
processed, the body may remain in this activated state, holding
onto the tension long after the danger has passed.
Tension is the body’s attempt to protect itself. By keeping the
muscles on alert, the body prepares to defend against further harm,
even if no current threat exists.

IMPACT:

Persistent tension can lead to physical issues such as headaches,

muscle pain, and restricted movement. Over time, it can contribute
to chronic pain conditions such as fibromyalgia or tension
headaches.
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2. PAIN: THE BODY’S SIGNAL OF UNRESOLVED

TRAUMA

Pain is another common somatic symptom of

trauma. While pain is typically associated with
physical injury, trauma can cause pain without a
clear physical cause. This is often referred to as
“psychosomatic pain,” meaning pain that arises
from psychological factors but manifests in the
body.

HOW PAIN MANIFESTS:

Unexplained aches, especially in the lower back, shoulders, chest,

and abdomen
Recurring migraines or headaches
Joint pain or muscle soreness that has no clear medical explanation

WHY PAIN OCCURS:

The body and mind are deeply interconnected. Trauma can disrupt
the body’s natural processes, leading to increased inflammation
and the disruption of normal nerve signaling, resulting in pain.
Trauma may be stored in specific areas of the body,
 Somatic Psychotherapy

particularly where there was a physical impact or where stress was

held during the traumatic event (e.g., tensing the shoulders during a
car accident).
Emotional pain, such as grief or fear, can be expressed physically,
leading to real, tangible sensations of pain.

IMPACT:

Pain resulting from trauma can persist for years, leading to

decreased quality of life, difficulty in daily functioning, and even
disability. Often, trauma survivors may undergo medical testing
without clear results, as the pain has emotional or psychological
roots.

3. DISSOCIATION: DISCONNECTION FROM THE

BODY

Dissociation is a coping mechanism that

often occurs during or after trauma. It
involves feeling disconnected from one’s
body or reality as a way to escape
overwhelming emotions or situations.
Dissociation can range from mild
(daydreaming or “zoning out”) to severe
(feeling detached from one’s own body
or surroundings).
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HOW DISSOCIATION MANIFESTS:

A feeling of being “numb” or detached from the body

Losing track of time or experiencing memory gaps (often referred
to as dissociative amnesia)
Feeling as though the world around you is unreal or like you are
watching yourself from outside your body (a phenomenon known as
depersonalization or derealization)

WHY DISSOCIATION OCCURS:

During trauma, dissociation serves as a protective mechanism,

allowing individuals to mentally “escape” when they cannot
physically flee the situation. It numbs emotional and physical pain,
providing temporary relief from the overwhelming experience.
Over time, dissociation can become a habitual response to stress or
trauma-related triggers, even when there is no immediate danger.
This disconnection helps trauma survivors cope, but it also leads to a
reduced sense of presence and engagement in daily life.

IMPACT:

Chronic dissociation can disrupt relationships, self-awareness,

 Somatic Psychotherapy

and daily functioning. It may also interfere with the body’s ability to
process emotions, as feelings and sensations are often disconnected or
avoided. This can hinder the healing process and make it difficult to
fully recover from trauma.

4. HYPERVIGILANCE: THE BODY ON HIGH ALERT

Hyper vigilance is a state of

heightened awareness and sensitivity
to potential threats. For trauma
survivors, the body remains on guard
long after the trauma has ended, as if
danger could arise at any moment.
This constant state of arousal can
lead to physical and emotional
exhaustion.

HOW HYPERVIGILANCE MANIFESTS:

Being easily startled by sudden noises or movements.

Feeling restless, agitated, or unable to relax.
Constantly scanning the environment for potential threats
Difficulty sleeping or staying asleep due to an overactive mind
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and daily functioning. It may also interfere with the body’s ability to
process emotions, as feelings and sensations are often disconnected or
avoided. This can hinder the healing process and make it difficult to
fully recover from trauma.

WHY HYPERVIGILANCE OCCURS:

Trauma activates the body’s survival mechanisms, specifically the

sympathetic nervous system, which governs the fight-or-flight
response. For some trauma survivors, the body remains stuck in this
hyper-aroused state, even in the absence of immediate danger.
The brain’s amygdala, which processes fear, becomes overactive
after trauma, leading to a persistent sense of fear and the need to
stay alert to avoid future harm.
The body’s cortisol and adrenaline levels may remain elevated,
contributing to feelings of anxiety, restlessness, and
hyperawareness.

IMPACT:

Hypervigilance can make daily life feel overwhelming, as the body

is constantly in a state of tension and alertness. This prolonged state
of arousal can lead to burnout, anxiety disorders, and physical
health problems such as heart issues or gastrointestinal disorders.
 Somatic Psychotherapy

Sleep disturbances caused by hyper vigilance can also contribute to

emotional deregulation, making it harder to cope with stress or process
trauma effectively.

CONCLUSION:

Trauma leaves a profound impact on both the mind and body, and
somatic symptoms such as tension, pain, dissociation, and hyper
vigilance are the body’s way of communicating unresolved trauma.
Recognizing these symptoms is a crucial step toward healing, as it
allows individuals to understand how trauma manifests physically and
begin to address it through therapeutic approaches that engage the
body, such as somatic experiencing, breath work, and body-centered
mindfulness practices. By paying attention to how trauma is stored and
expressed in the body, individuals can work toward restoring balance
and reclaiming their physical and emotional well-being.

DIFFERENCES BETWEEN
SOMATIC THERAPY AND
TRADITIONAL TALK THERAPY
Somatic therapy focuses on the connection between mind and body,
using physical techniques like breathing and movement to release
trauma stored in the body. Traditional talk therapy, on the other hand,
primarily involves verbal communication to explore thoughts, feelings,
and behaviors.
 Somatic Psychotherapy

DIFFERENCE:

Traditional Talk
Aspect Somatic Therapy
Therapy

Integrates body Primarily focuses on

awareness and physical verbal exploration of
Focus
sensations with thoughts, emotions, and
emotions and thoughts behaviors

Uses bodily sensations, Relies on dialogue and

movement, and touch to cognitive insight to
Approach
process trauma and explore and resolve
emotions issues

Aims to gain
Helps release trauma
psychological insight,
stored in the body and
Goal process emotions, and
improve mind-body
change thought
connection
patterns

Cognitive Behavioral
Breathwork, movement,
Therapy (CBT),
body awareness,
Therapeutic Techniques Psychoanalysis,
grounding exercises,
Mindfulness, Talk
somatic experiencing
Therapy

Central focus; physical Body is often

sensations and secondary; focus is
Role of the Body
experiences are key to primarily on thoughts
healing and emotions
 Somatic Psychotherapy

Traditional Talk
Aspect Somatic Therapy
Therapy

Emphasizes the
Typically views the mind
interconnection
Mind-Body Connection as separate from the
between mind and
body; focuses on mental
body; uses body as an
processes
entry point for healing

Explores the
Works directly with how
psychological and
trauma is stored in the
Processing Trauma emotional impacts of
body (muscle tension,
trauma through
dissociation, etc.)
conversation

Especially effective for Effective for processing

trauma survivors with trauma cognitively and
Suitability for Trauma somatic symptoms (e.g., emotionally, but may
chronic tension, hyper not address physical
vigilance, dissociation) manifestations directly

Guides clients to Encourages clients to

become aware of and explore and verbalize
Therapist’s Role
release physical emotions, thoughts, and
sensations and emotions experiences

Clients may be asked to Clients are encouraged

notice, track, and to reflect, analyze, and
Client Experience
explore physical discuss feelings and
sensations as they arise thoughts
 Somatic Psychotherapy

Traditional Talk
Aspect Somatic Therapy
Therapy

Effective for trauma, Effective for depression,

Types of Disorders PTSD, anxiety, chronic anxiety, mood disorders,
Treated pain, stress-related personality disorders,
disorders relationship issues

Can involve more Primarily involves

active physical conversation and
Level of Client
participation, such as introspection, with
Activation
movement or posture minimal physical
adjustment movement

Can lead to noticeable May require longer time

shifts in body awareness to uncover deep-rooted
Time to See Progress
and emotional release issues through cognitive
early on exploration

Somatic Experiencing, CBT, Dialectical

Sensorimotor Behavior Therapy (DBT),
Therapeutic Modalities Psychotherapy, Body- Psychodynamic
Mind Centering, Therapy, Humanistic
Hakomi Therapy

Actively engages with

Focuses more on
Nervous System the autonomic nervous
emotional regulation
Regulation system to restore
through cognitive
balance (e.g.,
restructuring and insight
polyvagal theory)
 Somatic Psychotherapy
This chart highlights how somatic therapy integrates the body in the
healing process, focusing on physical sensations and their relationship
to emotions, while traditional talk therapy centers around cognitive
and emotional insights gained through conversation. Both can be
effective, but the choice depends on the individual's needs, symptoms,
and preferences.

WHAT IS BODY AWARENESS?

Body awareness refers to the conscious recognition and understanding
of the physical sensations, movements, and positions of one's body in
space. It is the ability to feel and interpret signals from the body such
as tension, relaxation, pain, or comfort and how these physical
experiences relate to emotional and mental states. Body awareness
plays a crucial role in maintaining both physical and mental well-being.
It helps individuals connect with how they are feeling emotionally by
paying attention to physical sensations, offering insight into the mind-
body relationship.

KEY ASPECTS OF BODY AWARENESS:

Interception:
Interception is the ability to perceive and interpret
internal bodily sensations, such as hunger, thirst,
heart rate, and the sensation of breathing. A
strong sense of interception allows individuals to
better understand their physical needs and
respond appropriately (e.g., recognizing when the
body is stressed, tired, or in pain).
 Somatic Psychotherapy

Proprioception:
Proprioception is the awareness of the body’s
position in space and movement. This aspect of
body awareness allows individuals to navigate
their environment with ease, maintain balance,
and control physical actions. It is what helps you
move without having to consciously think about
each movement.

Emotional Awareness through the Body:

Emotions and body sensations are deeply
connected. Body awareness helps individuals
recognize the physical manifestations of emotions,
such as tightness in the chest when anxious, a
racing heart when afraid, or butterflies in the
stomach when nervous. By tuning into these
sensations, people can better understand their
emotional state and begin to process feelings that
might otherwise remain unrecognized.

Tension and Relaxation:

Body awareness also involves recognizing areas of
tension or relaxation in the body. Trauma, stress, or
chronic emotional suppression can lead to
muscular tension, often held unconsciously in the
shoulders, jaw, or back. By becoming aware of
these physical patterns, individuals can learn to
release tension and promote physical and
emotional healing.
 Somatic Psychotherapy

THE IMPORTANCE OF BODY AWARENESS IN

MENTAL HEALTH:

Mind-Body Connection:
Body awareness strengthens the
connection between the mind and the
body. When individuals are more in tune
with their bodies, they can respond more
effectively to both physical and emotional
needs. This is especially important for those
recovering from trauma or stress, where
physical sensations often mirror unresolved
emotional experiences.

Grounding and Presence:

Developing body awareness can help
individuals stay grounded and present,
especially during stressful or overwhelming
situations. Grounding techniques, such as
focusing on the sensation of feet on the
ground or breathing deeply, are common
practices used in mindfulness and somatic
therapies to bring attention back to the
body and the present moment.
 Somatic Psychotherapy

Stress Reduction:
By becoming more aware of how stress
affects the body (e.g., muscle tightness,
shallow breathing), individuals can take
steps to reduce stress through
relaxation exercises, breath work, or
mindful movement. Cultivating body
awareness allows individuals to
recognize early signs of stress before
they escalate into more significant
mental or physical health problems

Healing Trauma:
Body awareness is especially important in
somatic therapies, where trauma is
understood as being stored in the body. By
developing awareness of where tension,
discomfort, or numbness may be held,
trauma survivors can begin the process of
releasing these stored sensations and
emotions, leading to holistic healing.

DEVELOPING BODY AWARENESS:

Mindfulness Practices:
Mindfulness is one of the most effective ways to increase body
awareness.
 Somatic Psychotherapy
Mindfulness practices, such as body scans, breathwork, and meditation,
encourage individuals to focus their attention on different parts of the
body, noticing sensations without judgment.

Somatic Therapies:
Somatic therapies, such as Somatic Experiencing, Body-Mind
Centering, and Sensorimotor Psychotherapy, specifically focus on
increasing body awareness to process trauma and emotional distress.
These therapies help individuals reconnect with their body and learn to
interpret the signals it is sending.

Movement-Based Practices:
Yoga, tai chi, and other movement-based practices emphasize the
importance of body awareness. These activities encourage individuals
to move in a mindful way, paying attention to how their body feels,
where tension is held, and how movement can lead to emotional
release

CONCLUSION:

Body awareness is an essential aspect of both

physical and mental health. It allows individuals to
tune into their body’s needs, recognize how
emotions manifest physically, and respond to
stress or discomfort in healthier ways. By
cultivating body awareness, individuals can
enhance their emotional resilience, reduce stress,
and promote overall well-being. Whether through
mindfulness, movement, or somatic therapies,
developing a deeper connection with the body is
a powerful tool for healing and self-awareness.
 Somatic Psychotherapy

PRINTABLE WORKSHEETS FOR

TRACKING BODY AWARENESS
Instructions:
Use this worksheet to track your body sensations throughout the day.
Write down what you feel, when you feel it, and any emotions or
thoughts associated with it. This will help you build a deeper awareness
of your body’s signals and connect them to your emotional state.

SECTION 1: GENERAL INFORMATION

Name:

Date:

Time of Day:

Current Activity: (What are you doing?)

SECTION 2: PHYSICAL SENSATIONS

Think about how your body feels at this moment. Place a checkmark
next to the area(s) where you feel sensations, and describe it.

Head:
 Somatic Psychotherapy

Neck/Shoulders:

Chest:

Stomach:

Arms/Hands:

Back:

Legs/Feet:

Other:

Describe the Sensation:

(Example: tension, tingling, warmth, tightness, pain)

SECTION 3: EMOTIONAL AWARENESS

What emotions are you feeling alongside these sensations?

Happy

Sad

Anxious

Angry

Frustrated

Relaxed

Other:
 Somatic Psychotherapy

Can you connect any specific emotions to the sensations in your

body?

(Example: "I feel tension in my shoulders when I am anxious.")

SECTION 4: BREATHING

Take a moment to notice your breathing.

Is it shallow or deep?
Fast or slow?
How does your breathing change when you become aware of
your body?

SECTION 5: THOUGHTS

Write down any thoughts that are running through your mind:
(Example: "I keep thinking about my meeting tomorrow and feel
stressed.")

SECTION 6: REFLECTION

What helped you become aware of your body?

(Was it an emotion, thought, or something external?)

 Somatic Psychotherapy

What can you do to relax your body or change how you're feeling?

(Examples: Stretching, deep breathing, taking a break, meditation)

SECTION 7: NOTES

Use this space to reflect on any patterns you notice over time.

FOOTER:

Body Awareness is an important skill for improving mindfulness and

emotional regulation. Use this worksheet regularly to tune into your
body’s signals.

This worksheet can be converted into a printable PDF with a clean and
professional layout, featuring enough space for writing responses.
Would you like to proceed with creating the printable version or make
any adjustments to the sections above?
 Somatic Psychotherapy

EXERCISES: ANCHORING IN THE

PRESENT
Grounding exercises are effective techniques that help individuals
anchor themselves in the present moment, especially during times of
stress, anxiety, or overwhelming emotions. Here are some grounding
exercises that can be useful:

1. 5-4-3-2-1 EXERCISE

This technique engages your senses to help you connect with your
surroundings.

5: Identify five things you can see.

4: Identify four things you can touch.
3: Identify three things you can hear.
2: Identify two things you can smell.
1: Identify one thing you can taste.

2. BREATHING TECHNIQUES

Focused breathing can help calm the mind and body.

Deep Breathing: Inhale slowly through your nose for a count of four,
hold for a count of four, and exhale through your mouth for a count
of four. Repeat several times.
Box Breathing: Inhale for a count of four, hold for a count of four,
exhale for a count of four, and hold again for a count of four.
 Somatic Psychotherapy

3. BODY SCAN

This exercise helps bring awareness to physical sensations.

Find a comfortable position (sitting or lying down).

Close your eyes and take a few deep breaths.
Start at your toes and slowly move up your body, noticing any
sensations (tension, relaxation, discomfort) as you focus on each
part.

4. GROUNDING OBJECT

Using a physical object can help you feel connected to the present.

Choose an object (a stone, a piece of jewelry, etc.) and hold it in

your hand.
Focus on the texture, weight, and temperature of the object.
Reflect on why you chose it and what it represents for you.

5. MINDFUL WALKING

This exercise helps bring awareness to physical sensations.

Go for a walk in a quiet space.

Pay attention to each step, noticing how your feet touch the ground.
Observe your surroundings, focusing on colors, sounds, and scents.
 Somatic Psychotherapy

6. VISUALIZATION

Using imagery can help create a sense of calm

Close your eyes and visualize a peaceful place (a beach, forest, or

favorite spot).
Imagine the details: the sights, sounds, and smells.
Spend a few minutes in this mental space, allowing yourself to relax.

7. AFFIRMATIONS

Positive self-talk can ground you in the moment.

Create or choose a few affirmations that resonate with you (e.g., "I
am safe," "I am in control").
Repeat them to yourself, focusing on their meaning.

TIPS FOR EFFECTIVE GROUNDING:

Choose exercises that resonate with you personally.

Practice regularly, even when you’re feeling calm, to build resilience
for challenging moments.
Be patient with yourself; grounding techniques can take time to feel
effective.