Trauma can leave lasting imprints on the mind and the body, manifesting in ways that often go overlooked or unnoticed.
Trauma somatic therapy is a body-based approach to healing that helps you process and heal from trauma by working with intentional movements and mindful awareness of physical sensations (1). Unlike traditional talk therapy, somatic therapy focuses on the deep connection between the mind and body and uses it to help release built-up tension, trauma, or stress that feels “stuck” in the body.
This article will explore what trauma somatic therapy is, its benefits, key techniques that are often used, and practical tips for getting started.
Trauma somatic therapy is a body-based approach to healing that is focused on bringing awareness to bodily sensations through the mind-body connection (1).
When trauma isn’t fully processed or properly addressed, it can become trapped in the body, potentially leading to chronic stress, tension, and discomfort (2). Somatic therapy helps you tune into your emotional and mental state during movement, which allows you to gradually release trauma and other difficult emotions in a safe and controlled way.
A key principle of trauma somatic therapy is addressing tension and distress trapped in the nervous system, which can keep the body in a constant state of fight-or-flight and make it difficult to regulate your emotions (3). Using a variety of mind-body techniques, you can learn to develop greater awareness of these sensations, which allows you to let go of tension, trauma, and distress safely and healthily.
There are many somatic therapy techniques you need to consider when healing from trauma, but here are some of the main concepts you may encounter (1, 4):
These techniques often work together in various somatic methods to help you heal and process unresolved trauma at a pace that feels safe and manageable. This helps prevent retraumatization or reliving the traumatic event and also helps promote long-term well-being and emotional resilience to a wide range of life challenges (5, 6).
Note: Before getting started with any type of trauma therapy, you should always consult a mental health professional to ensure it’s right for your health needs and goals.
Somatic trauma therapy incorporates a variety of techniques that are designed to strengthen the mind-body connection and facilitate the healthy processing of trauma. Here are some of the key methods that are used in different types of somatic therapy:
Various healing approaches will integrate these techniques to help release trauma from the mind and body. Here is a closer look at 3 types of somatic therapy commonly used to treat trauma and emotional dysregulation:
Trauma release exercises (TRE) were developed by trauma expert Dr. David Berceli as a means of helping the body discharge and get rid of deep patterns of stress, tension, and trauma that often manifest physically (11). This method works by activating the body’s natural tremor mechanism, which helps regulate the nervous system and promote relaxation (12).
TRE may be particularly beneficial for those with chronic stress or who are experiencing physical symptoms of trauma, such as tightness or pain. The process involves a set of simple exercises that intentionally fatigue specific muscle groups, triggering involuntary shaking or vibrations that are believed to release deeply stored tension and trauma.
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Somatic experiencing, which was developed by Dr. Peter Levine, is a body-oriented approach to healing trauma and other mental health difficulties (13). This method is based on the idea that trauma can become “trapped” in the body and needs to be safely released to overcome trauma triggers and heal.
In somatic experiencing therapy sessions, clients work with a therapist to recognize the bodily sensations that are related to trauma and safely revisit traumatic experiences. In addition, somatic experiencing typically involves relaxation techniques and drawing on your inner strength and resilience as primary coping skills (14, 28).
Developed by psychotherapist Ron Kurtz in the late 1970s, the Hakomi Method is a mindfulness-based, body-centered form of psychotherapy (15). While it doesn’t exclusively focus on trauma, it can be effectively applied to somatic trauma therapy.
This approach emphasizes mindfulness and body awareness, which helps you tune into your thoughts, emotions, and physical sensations. During sessions, therapists may guide you to pay attention to bodily sensations in a state of mindfulness, helping to uncover core beliefs and experiences that may be contributing to your current feelings of distress, including trauma responses (16, 29).
Read more: Somatic Experiencing Therapy: A Guide to Getting In Touch With Your Innermost Self
Recognizing when your body is releasing trauma is a deeply personal and unique experience that looks different for everyone. There’s no one-size-fits-all answer to trauma release, but there are some general signs and sensations that many people report when they start to release stored trauma (17, 18, 30):
Trauma release is different for everyone, so it’s important to approach this process with self-compassion and always listen to your body. Seeking professional support from a trauma-informed therapist is highly beneficial and recommended, as they can provide personalized guidance and support for your healing journey.
If you need mental health support, the Psychology Today website offers a search feature to help you find nearby providers in your area (United States only).
Read more: How Do Somatic Exercises Work? Everything You Need to Know
Before you start somatic trauma therapy, it’s important to know what to expect. Here are some common questions and considerations you should keep in mind before you get started to help you navigate the healing process with greater ease and confidence.
While somatic trauma therapy is generally considered to be safe and effective, some people may experience temporary side effects as the body processes and releases deeply stored trauma. Some of these side effects include (19):
It’s important to note that these side effects are usually temporary and often indicate that the body is actively processing trauma. However, if you experience any persistent or concerning symptoms, you should consult your therapist or healthcare provider.
Recovering from trauma is a highly individualized process, which means everyone’s timeline for healing will look very different. The duration of somatic therapy for trauma recovery varies significantly from person to person depending on factors, including (20):
Remember to avoid comparing your healing progress to others, as every person’s path to recovery is unique. Some individuals may experience noticeable improvements in just a few sessions, while others may require longer-term therapy to achieve their goals.
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Many forms of somatic trauma therapy can be effectively done online, particularly alongside a trauma-informed therapist. With the rise of telehealth services, accessing mental health providers remotely has now become much more common (21).
Online sessions can offer more flexibility and convenience, particularly for those with a busy schedule or who aren’t quite sure if they want to commit to somatic therapy. They also allow you to engage in therapeutic techniques from the comfort of your own home.
However, it’s worth noting that some people find in-person sessions more beneficial for building rapport and fully engaging in the therapeutic process, while others find virtual therapy to be fully effective (22). Always weigh your personal needs and preferences carefully and discuss options with your therapist or healthcare provider to determine the best approach for your situation.
Before engaging in any type of somatic exercise for trauma, it’s important to consult your healthcare provider or a trauma-trained therapist to ensure it’s right for your mental health needs and goals.
While somatic therapy is often guided by a mental health professional, there are certain exercises you can practice on your own. Some of these include breathing exercises, mindfulness, and grounding to help relax the mind and body in times of distress (23).
Remember, while self-help techniques can be beneficial, they should complement rather than replace professional trauma therapy. Working with a trained therapist will ensure you receive the proper guidance and support to process and heal from trauma effectively.
Yes, somatic therapy is supported by research and is considered an evidence-based approach to trauma recovery, although some methods have more scientific backing than others. Studies have shown that somatic, body-centered techniques can help regulate the nervous system, reduce symptoms of trauma, and improve emotional well-being (13). They’ve also been proven effective for managing chronic pain symptoms, particularly when influenced by the mind-body connection (24). Trauma is primarily stored in the nervous system, but its effects can manifest throughout the entire body due to the power of the mind-body connection (25). Common areas of accumulated trauma or tension in the body include the neck, shoulders, and abdomen due to the roles they play in the physical and emotional stress response (26). A somatic discharge of trauma refers to the body releasing stored trauma energy, which can include emotional release and physical sensations such as crying, trembling, or subtle movements (17). In somatic therapy, this discharge is a signal that your body is processing and letting go of stored trauma. Repressed trauma can show up in various ways, including unexplained anxiety, chronic pain, dissociation, emotional numbness, recurring nightmares, or other symptoms that cause you distress and discomfort (20). It’s worth noting that if you’ve gone through any event that felt dangerous or threatening, you may have developed trauma. Those with repressed trauma may also experience intense reactions to certain triggers without necessarily understanding why. If you suspect you have unresolved trauma, it’s important to reach out to a trauma-informed therapist who can help you explore these experiences in a safe and supportive environment. Yes, crying can be a natural way for the body to release trauma and emotional distress. It’s often a part of somatic discharge and can help release tension and pent-up emotions while regulating the nervous system. While crying alone may not resolve your trauma completely, it’s an important and healthy expression of emotional release and a form of self-soothing (27). Some people may cry more easily than others, while some rarely cry at all – and that’s completely normal. Emotional release looks different for everyone and healing from trauma happens at your own pace. Whether or not you physically shed tears, your body may still be processing and releasing trauma in other ways.Frequently Asked Questions
Is somatic therapy evidence-based?
Where is trauma stored in the body?
What is a somatic discharge of trauma?
How do you know you have a repressed trauma?
Is crying releasing trauma?
Somatic therapy for trauma offers a unique, body-based approach to healing that uses mind-body techniques to help you understand how physical sensations and emotional responses are connected. While progress looks different for everyone, somatic therapy can provide tools to reconnect your mind and body while releasing deep-seated trauma.
No matter how your healing unfolds, working with a mental health professional who is trained in trauma-informed treatment is key. They can provide the appropriate support and guidance for your journey, helping you safely navigate the healing process.
Are you looking for more resources to support your overall well-being? Check out the BetterMe app for guided exercises, mindfulness practices, expert-led tools, and more to help you on your healing journey.
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