What Does “Somatic” Actually Mean And How Are Somatic Approaches Used In Therapy?
I know: the word “somatic” is everywhere lately. I use it constantly, so I get it.
From TikToks about nervous system regulation to Instagram posts about trauma and the vagus nerve, somatic therapy is kind of a buzzword in the wellness and therapy space.
But what does somatic actually mean - and more importantly, how does it help? How is it even used in therapy?
Whether you’re a curious client, someone deep in your healing journey, or you’ve just heard the phrase and wondered if it’s legit, let’s break it down in a real and relatable way!
What Does Somatic Even Mean?
The word somatic comes from the Greek word soma, meaning “body.”
So when we talk about somatic therapy and approaches, we’re talking about therapy that helps you tune into, connect with, and heal through your body - not just your mind. We know enough from research that our mental and emotional health isn’t just about the brain and what’s in our head- symptoms show up in the body and the mind and body are VERY connected.
Most of us are used to traditional talk therapy, which focuses on thoughts, insight, and reflection. While that’s helpful and necessary, it often misses a big piece of the puzzle to only focus on the cognitive - especially for trauma survivors.
✨ Because trauma doesn’t just live in the mind. It lives in the body.
And, if you do carry trauma or have unprocessed emotions you haven’t fully healed or faced - many times your mind and body feel deeply disconnected. That is why somatic approaches help - they connect your mind and body and help you build insight into what your body experiences. Trauma can also make it hard to feel safe in your body, so somatic approaches can help create that felt sense of safety and a nervous system that becomes more regulated - so you can do the other work we discussed before like the thought and belief changing and other cognitive based work.
Why I Integrate Somatic Work in Trauma Therapy
If you’re someone who…
Struggles with anxiety, perfectionism, or people-pleasing
Feels constantly on edge or can’t relax, even when things are “fine”
Has trouble identifying emotions or knowing what you need
Has done a lot of talk therapy, but still feels stuck
Feels disconnected from your body, numb, or always in your head
Feels highly reactive to big emotions and struggles to manage your emotions
Or you have a trauma history in need of processing
...then somatic work might be the missing link!
In my work as a holistic trauma therapist, I integrate somatic therapy because my clients are deep feelers - but they’ve spent most of their lives in survival mode.
They’ve learned to intellectualize their pain, minimize their needs, and disconnect from their body’s cues. They may not even have capacity to feel their feelings, because it’s too overwhelming to the dysregulated nervous system. And healing means slowly coming back home to yourself - mind and body.
So What Does Somatic Therapy Look Like?
It’s not just lying on the floor and breathing (though we love that too - touch that grass).
Somatic therapy involves gentle, body-based practices that help you…
Notice what’s happening in your body - like the cues, sensations, and messages it’s telling you
Learn to feel safe in your body
Find actual ways to regulate your nervous system and leave survival mode
Release stored trauma or emotions
Build a deeper relationship with your needs, wants, emotions, and intuition
While I personally don’t exclusively use somatic therapy like some therapists do, I like to integrate them into our regular therapy. Obviously always with consent and never with a goal to “fix.”
7 Somatic Tools I Use With Clients
✨ 1. Grounding Techniques
We start simple. That might be…
Feeling your feet on the floor
Holding a warm cup of tea
Listening for sounds in the room
Tuning into your breath as you place a hand on your heart
These are tiny ways to come back to the now - and out of anxious spirals or a dissociated space.
✨ 2. Orienting
This is the practice of looking around your space to remind your body you are here in the present moment and you’re safe.
It sounds simple, but it helps pull you out of fight-flight-freeze and into presence. It takes you out of looking for threats and tuning into the comfort and security of the space you’re in.
“I’m here. I’m safe. There’s no danger.”
✨ 3. Tracking Sensations
Instead of asking “What are you thinking?” we ask,
What are you noticing in your body right now?
What sensations are arising?
Is it tightness? Heat? Tingling? Pressure?
We’re building body awareness - one moment at a time. Many of my clients tell me they don’t even know what they are noticing in their bodies - and that’s exactly why we do this! To build awareness. I often give my clients a list of sensations to help put some language to it too.
✨ 4. Movement & Shaking
Usually, stress just needs to move. Gentle shaking, stretching, dancing to one song, or finding other light movement can discharge stored energy or tension.
This is also especially helpful if you feel frozen or numb - because it gets energy moving again and your body to come back online.
✨ 5. Soothing Touch
Hand over heart. A weighted blanket. Holding your own hands. These forms of supportive physical touch can signal safety and help you self-soothe when emotions feel too big. They also help you build a space for self-compassion.
✨ 6. Vagus Nerve Exercises
The vagus nerve plays a major role in calming your system, noting safety in the body, and bringing you back to yourself.
We might use:
Humming
Deep breathing with long exhales
Cold water on the face
Gentle neck or ear massage
✨ 7. Mindful Pause & Check-ins
Throughout our work, we’ll pause and ask,
“What are you noticing?”
“Can we slow this down?”
“What does your body need right now?”
“Can we be with this sensation rather than avoid it?
“Are there any movement that you have an urge to explore?”
“Any sounds you’d like to make? Any sighs of relief or frustration?
It’s a way of restoring choice, presence, and self-trust - not rushing through insight.
What Nervous System Healing Actually Means
Let me be clear: nervous system healing is NOT about being calm 24/7.
That’s not possible or reality - and it’s not the goal. Despite what social media may tell you!
Instead, it’s about building a flexible, resilient, and connected nervous system. One that can:
✨ Feel your emotions without drowning in them
✨ Tolerate stress without spiraling
✨ Rest and restore without guilt
✨ Notice your needs and respond with care
✨ Set boundaries without taking them back
It’s not about avoiding discomfort - it’s about learning to be with yourself through it.
You Deserve to Feel Safe in Your Own Body
If you’ve been stuck in survival mode, numbing out, or overthinking everything - you’re not alone! So many of us were never taught how to feel, rest, or simply be in our own skin. Trauma can make it hard to be with your body and suppressed emotion can make it easy to want to avoid ourselves.
Somatic therapy is about reconnecting!
With your body.
With your breath.
With your needs.
With your cues.
It’s about coming back to the parts of yourself you had to shut down to survive - and learning that you are safe to feel again.
If you are interested in this integrated somatic approach, please feel free to reach out to me!
About the author
Hi! I'm Alyssa! I’m a holistic & somatic therapist that specializes in helping women heal from relational trauma, c-ptsd, anxiety, codependency, perfectionism, and people pleasing patterns. My approach blends holistic, somatic, nervous system care, & EMDR.
✨ I provide online therapy to adults located in New York, New Jersey, Washington, DC, and Maryland.
📩 Email me at alyssakushnerlcsw@gmail.com or schedule a free 15-minute consultation to get started.
💬 Follow me on Instagram for more tips, tools, and inspiration around healing, self-trust, and mental health.
✨Not ready for therapy yet? Stay connected by subscribing to my free monthly newsletter, where I share mental health tips, a free self love mini workbook, journal prompts, and upcoming offerings to support your healing journey.
Disclaimer
This post is meant for educational purposes only and isn’t a substitute for diagnosis, assessment or treatment of mental conditions. If you need professional help, seek it out.
