30 Somatic Emotion Processing Skills
In somatic therapy, your therapist may go over the idea that we have many ways we process emotions. Some are more linear- “I feel X because of Y”, but many are not. While naming the emotions you are feeling can be helpful, sometimes it is not enough of a release for our bodies.
Here is a very basic summary of our bodies:
Our sympathetic nervous system is activated when we are in fight or flight mode- it is an essential part of how we function in stressful situations. On the other hand, our parasympathetic nervous system is how we calm ourselves, and regain feelings of being grounded, open and present without the veil of stress. Both are important parts of us, and how we function in life.
What is the difference between talking it out and somatic emotion processing?
Both talking out our emotions and creating authentic somatic practices can be effective. The difference is mainly that talk therapy is a verbal way of processing emotions, while somatic skills are not entirely talk based. Both styles are stimulating the left and right hemispheres of your brain. For a very well summarized pros and cons list of the differences between both styles, check out Native’s blog post Somatic Therapy vs. Talk Therapy: Which is Right for You?
Can my therapist provide both talk therapy and somatic therapy skills?
The short answer is it depends on the provider. For example, I am certified in Somatic Attachment Trauma Therapy with The Embody Lab, I am also trained in TF-CBT, trauma informed skills, grief and ADHD specialized therapy. Some therapists are also former or current trauma informed, or somatic yoga instructors. There are many options out there and finding a clinician you feel comfortable with is key.
Get to the skills already….
Okay, you have read enough we will get to the point of this blog post. BUT first, I want to preface by saying that finding which skills work well for you is a personal journey. While generalized lists like this may help you find inspiration they do not replace medical or personalized mental health support or therapeutic techniques.
Always coordinate with your personal wellness team for guidance.
Somatic work takes intention and discomfort as we build the mind-body connection that may have been lost due to trauma, lack of awareness or neurodiverse symptoms. Since it can feel “so new” or “uncomfortable” for a lot of people who have experienced the above mentioned symptoms, it takes time to find what clicks with your body awareness and healing process.
Here are examples of skills we may start building intentional focus around:
Deep breathing
Wiggling your body
Stretching out your hands
Humming
Somatic tapping
Wiggling your toes
Flexing your feet
Dancing
Singing
Watching a show that evokes specific emotions
Crying
Laughing
Screaming into a pillow
Scribbling on a piece of paper without any specific agenda
Punching a pillow
Squeezing a piece of clay or slime
Spoken word/Poetry
Visualizations
Sitting with your emotions
Building distress tolerance
Ripping up a cardboard box
Muscle Tensing and Releasing
Yoga
Learning the Polyvagal System
Fidget jewelry
Eye Focus & Movements
Hot/Cold stimulation (eg. hot pad, ice cube, ice bath, cozy blanket, etc)
Mirroring Play
Co-regulation
Building sensory focus skills
Just like any other therapy tool, building a skill set that works specifically for each individual person takes time! There is no rush in finding what works and doesn’t, and even talking with your provider about why some may not work can be helpful to the process of finding what supports your unique wellness journey.
For more information or interest in services, feel free to contact me!
