Somatic therapy, also known as somatic experiencing therapy, is a mental health therapy that aims to treat PTSD and other mental and emotional health issues through the connection of mind and body. This body-centric approach works by helping to release stress, tension, and trauma from the body.
Unlike other mental health therapy approaches, such as cognitive behavioral therapy (CBT), which focuses prominently on the mind, somatic therapy incorporates body-oriented modalities such as dance, breathwork, and meditation to support mental healing. In addition, somatic experiencing therapy sessions include both talk therapy and mind-body exercises.
The Best Online Trauma Therapy, Tried and Tested in 2024
Types of Somatic Therapy
Just like in other forms of mental wellness therapies, in somatic therapy (also called somatic experiencing therapy), patients discuss their problems. However, rather than just talking about those problems, somatic therapists guide patients to focus on their underlying physical sensations. From there, the mind-body exercises may include breath work, meditation, visualization, massage, grounding, dance, and/or sensation awareness work.
Beyond the standard somatic therapy, numerous subgroups use its framework in specific ways. These include:
- Sensorimotor psychotherapy: A comprehensive therapy that uses the body as an integral source of information and a guide as to how best to treat trauma and developmental challenges.
- The Hakomi Method: Psychotherapy that integrates scientific, psychological, and spiritual sources, focusing on four core concepts: gentleness, nonviolence, compassion, and mindfulness.
- Bioenergetic analysis: Body-psychotherapy that combines bodily, analytic, and relational work based on understanding energy.
- Biodynamic psychotherapy: A combination of allopathic (medical) and holistic therapy modalities that include physical massage by the practitioner.
- Brainspotting: In addition to mind and bodywork, this therapy incorporates eye positioning to retrain emotional reactions to traumatic or triggering events or memories.
Psychotherapy Types and Techniques
Techniques
Somatic therapy operates off the idea that what happens to you in your life is stored not only in your mind but also in your body. By focusing on both the physical sensations in your body and the discussion of your problems, it is a comprehensive approach to therapy. Somatic therapy techniques include:
- Developing more awareness of your body and its sensations
- Calling upon emotional resources
- Grounding (focusing on your internal sensations in the moment in response to PTSD activation or triggers)
- Encouraging detailed descriptions
- Movement, including acting out of physical feelings
- Learning tools to calm oneself
- Alternating focus between something stressful and something not stressful to help release tension
- Replaying past situations with new physical tools
- Emotional release
- Strengthening boundaries
What Is Mindfulness?
What Somatic Therapy Can Help With
Anyone can try somatic therapy as an alternative to conventional talk therapy. It is used for a variety of mental and physical health issues.
Mental health issues that somatic therapy is used for include:
- PTSD
- Anxiety
- Addiction
- Grief
- Depression
- Stress
Physically, somatic therapy may assist with:
- Chronic pain
- Digestive disorders
- Sexual dysfunction
Because of its focus on grounding and mindfulness, which are techniques to put you back in your body in the present moment rather than being swept up in a traumatic or anxious trigger, this therapy can be an effective option for anyone looking to get more in touch with themselves and their experiences in life.
What Is Healing Touch Therapy?
Effectiveness
Somatic therapy has been shown to be an effective form of therapy for numerous psychiatric and physical issues.
Post-Traumatic Stress Disorder
Treatment for PTSD with somatic experiencing has been proven to be an effective method to speed up the time needed to heal from a traumatic event.
Initial studies of somatic therapy have found it to be an effective treatment for PTSD, noting that this intervention resulted in fewer PTSD and depressive symptoms. This demonstrates that somatic therapy may be an effective therapy method for PTSD, although further research is needed to understand what specific patients will benefit most from this type of treatment.
When victims of a tsunami were studied, the results stated, "90% of participants reported significant improvement or being completely free of symptoms of intrusion, arousal, and avoidance. The results support the effectiveness and reliability of this modified version of Somatic Experiencing Therapy in working with trauma reactions."
Chronic Pain
It might seem surprising to some people that a form of psychotherapy can help with physical pain, but it has shown to be the case. In one study, somatic therapy was proven effective as a treatment for cervical myofascial pain, and the effectiveness was not increased when acupuncture was added. This speaks to the efficacy of somatic therapy in treating chronic pain.
The Connection Between Mental Health and Physical Health
Things to Consider
As with any form of therapy, it's essential to be in an emotional and mental place where you have the time and energy to process complex feelings. If you're doing somatic therapy in person, touch is often involved. Because of that, it's wise to ensure you don't mind being touched by another person.
Boundaries and consent play vital roles in somatic therapy, and you should never be touched without consent or in an inappropriate way.
Somatic therapy is not considered to have any risks that are specific or unique to its format.
How to Get Started
If you're interested in trying somatic therapy, follow these tips to get started.
Find a Therapist
The first step to starting somatic therapy is to find a therapist in your area. Depending if you want to see someone in person or virtually, you may need to look for someone doing telehealth. If you're looking for an in-person experience so that you also receive the benefits of touch-oriented treatments, add your location into a search engine field along with your query.
Somatic therapy is common enough that you should be able to find a provider in most major cities. If you're looking for a virtual therapist, check online to make sure that your potential therapist has positive reviews.
It's important to note that most somatic therapists do not work directly with health insurance companies because somatic therapy is considered an alternative form of therapy. Many are licensed marriage and family therapists (LMFTs), psychologists, or other licensed therapists and may be able to provide you with a superbill to submit to your insurance company yourself for reimbursement.
How to Find a Therapist
Prepare for Your First Appointment
Before your first appointment, think through your emotional and physical goals and what you want to accomplish through the therapy. As with any therapy, be aware that you may bring up old and painful memories. These are good to have distilled to tell your therapist about.
If you are seeing someone in person, prepare yourself for potential healing work conducted via touch. Whether virtual or in-person, your somatic therapist will ask you questions about your history and therapy goals during your first session. The two of you will work together to discuss what the therapy will look like and how you will proceed. What matters most is that you are comfortable with the therapist.
As with all therapies, somatic therapy may be emotionally difficult and be a long journey, though many people find a deeper level of healing than they could achieve through other therapies.
The Best Online Therapy ProgramsWe've tried, tested and written unbiased reviews of the best online therapy programs including Talkspace, Betterhelp, and Regain.
