When most people think about therapy, they imagine talking through their thoughts, feelings, and emotions. However, our bodies play an important role in how we experience and heal from stress. Somatic therapy is a holistic approach that connects the mind and body to help process tension, trauma, and emotional pain.
For many, the idea of using the body as part of therapy may feel unfamiliar. Yet, interest in somatic approaches has grown as more research explores how stress and trauma can be stored in the body and mind. Somatic therapy aims to help people become more aware of their physical sensations, reduce stress, and support emotional recovery in ways that complement traditional talk therapy.
What is somatic therapy?
Somatic therapy is a body-centered form of psychotherapy that focuses on how physical sensations, posture, and movement relate to emotions and mental health. The word “somatic” means “of the body.”
Rather than focusing only on thoughts or behaviors, somatic therapy encourages people to notice what’s happening in their bodies. This may include muscle tension, changes in breathing, or a feeling of heaviness. By increasing awareness of these sensations, individuals may begin to recognize and release emotions that are connected to physical experiences.
Somatic therapy is often described as holistic because it brings together both physical and emotional awareness to promote overall well-being.
Is somatic therapy evidence-based?
Somatic therapy has a growing foundation of research exploring its potential benefits, especially for people recovering from trauma or stress.
For example, Somatic Experiencing, developed by Dr. Peter Levine, is one structured approach that helps people gradually release physical tension related to distressing experiences. Studies suggest that somatic-based interventions can help reduce symptoms associated with trauma and anxiety, and they may lower stress-related hormones like cortisol.
While more research is still needed to understand the long-term effectiveness of somatic therapy, many mental health professionals view the approach as a valuable complement to talk therapy.
Who can benefit from somatic therapy?
Somatic therapy can be helpful for many people, including those who notice that stress or other emotions show up physically in their bodies. It may be explored as a standalone therapeutic approach or as a complement to other approaches. People who may benefit from somatic therapy include:
- Those recovering from trauma or chronic stress: Somatic approaches can support trauma-informed healing by focusing on body safety and regulation.
- Individuals experiencing anxiety or burnout: Learning to recognize physical signs of chronic stress can help manage tension and overwhelm.
- People with difficulty expressing emotions: Somatic therapy can offer tools to understand feelings through body awareness.
- Those with chronic pain: Research suggests a connection between long-term stress and physical discomfort. Psychotherapy approaches that focus on the connection between the mind and body, like somatic therapy, can help individuals with chronic pain or chronic illness.
- Anyone seeking a deeper mind-body connection: Some people are drawn to somatic therapy simply to feel more grounded, centered, and present.
Somatic therapy may not be appropriate for all situations. People with significant medical conditions or complex psychiatric concerns should consult with a licensed healthcare provider to determine the right kind of support.
How does somatic therapy work?
Somatic therapy sessions typically combine talk therapy with guided awareness of bodily sensations. A licensed therapist may invite clients to notice what they feel physically as they talk about certain topics or memories. A session may include:
- Grounding exercises to stay present and feel safe in the moment
- Breath-work to calm the nervous system and support relaxation
- Gentle movement or stretching to release muscle tension
- Mindfulness practices to observe sensations without judgment
The focus is not to relive distressing experiences but to help the body process them safely. Over time, this process may help regulate the nervous system and promote a sense of calm and balance.
What does a somatic therapist do?
A somatic therapist helps clients explore how emotions and memories are reflected in the body. Instead of concentrating only on thoughts, they may guide clients to notice physical cues like tight muscles, shallow breathing, or a racing heartbeat. Somatic therapists may:
- Ask clients to describe body sensations connected to emotions or memories
- Use techniques like guided breathing, grounding, or visualization to release tension
- Teach self-regulation skills for managing stress
- Support clients in recognizing how their bodies communicate emotional needs
Therapists who specialize in somatic therapy may hold advanced training or certification in one or more somatic modalities, along with traditional counseling education.
Types of somatic therapy
Somatic therapy is an umbrella term that includes several specialized approaches integrating body awareness with psychotherapy. Common types include:
- Somatic experiencing: Somatic Experiencing focuses on helping people gently release physical tension associated with trauma and stress. Sessions focus on noticing bodily sensations and responses to stress in a safe environment.
- Sensorimotor psychotherapy: Combines talk therapy with mindfulness and movement-based exercises to process unresolved trauma, attachment issues, and other emotions. This approach emphasizes the body as a way to understand and regulate emotional experiences.
- Bioenergetic therapy (tapping): Involves gentle physical techniques such as tapping to release stored tension and emotional energy. These interventions aim to support relaxation and emotional awareness.
- Gestalt therapy: Gestalt techniques can include attention to body sensations, posture, and movement. This approach may help people notice how emotions and physical experiences are connected in the present moment.
- Eye Movement Desensitization and Reprocessing (EMDR): EMDR is a structured therapy often used for concerns such as trauma. It includes attention to bodily sensations and physiological responses, helping clients process traumatic memories safely.
Each approach varies slightly, but they share the same foundation of emphasizing awareness of the body and its connection to emotions. They can offer tools to support emotional regulation, stress reduction, and personal insight.
Benefits of somatic therapy
People may explore somatic therapy for many reasons, from enhancing traditional talk therapy to addressing physical tension connected to stress. Potential benefits may include:
- Improved stress regulation: Learning to calm the nervous system and manage physical signs of stress.
- Emotional release: Helping the body process unresolved experiences.
- Better mind-body connection: Increasing awareness of how emotions show up physically.
- Reduced tension or discomfort: Alleviating physical tightness that may accompany emotional strain.
- Enhanced overall well-being: Promoting a greater sense of presence and balance.
How to find a somatic therapist
If you’re interested in exploring somatic therapy, it’s important to work with a licensed therapist who has specialized training or certifications in this approach. Here are a few tips to help you begin:
- Search for therapists who list somatic therapy as one of their specialties: You can use findmytherapist.com to browse mental health professionals by therapy type and area of expertise.
- Ask about training and certifications: Somatic therapists may have credentials in specific modalities such as Somatic Experiencing or Sensorimotor Psychotherapy.
Somatic therapy can be offered both in person and online, depending on the therapist’s training and your preferences.
Things to keep in mind
Somatic therapy is not a quick fix, and it may not be appropriate for everyone. If you’re coping with severe trauma or complex mental health conditions, it’s important to seek guidance from a licensed professional who can help determine whether this approach is appropriate for your needs.
Takeaway
Somatic therapy invites people to listen to their bodies as part of emotional healing. Stress, trauma, and overwhelming emotions can leave a long-lasting impact. Through mindfulness, movement, and gentle awareness, somatic therapy can help restore a sense of balance and safety within the body.
Exploring this approach can offer a new way to understand yourself, not just through thoughts or words, but through how your body responds and recovers.
If you’re curious about whether somatic therapy might support your healing journey, consider exploring therapists near you at findmytherapist.com to find a professional who aligns with your goals.