The mind and body are deeply interconnected, with psychological experiences often manifesting in physical sensations, and vice versa. Somatic tools, which focus on the body's sensations and experiences, play a crucial role in facilitating this mind-body connection and promoting healing and well-being. By addressing both the physical and emotional aspects of our experiences, somatic tools offer powerful pathways to healing and transformation.
Here is an introduction to 7 tools I use in my practice:
1. Nervous System Regulation with the Polyvagal Theory
The Polyvagal Theory, developed by Dr. Stephen Porges, offers valuable insights into the autonomic nervous system's function and its influence on stress and trauma responses. According to this theory, the vagus nerve plays a pivotal role in promoting feelings of safety and connection, while also regulating essential bodily functions such as heart rate, digestion, and breathing. By delving into the principles of the Polyvagal Theory, we can acquire tools to modulate our nervous system responses, foster a sense of safety and enhance resilience when faced with adversity.
The Polyvagal Theory delineates two main branches of the autonomic nervous system:
Ventral Vagal Nervous System:
This branch represents the body's "safety mode," characterised by a state of calmness, connection, and relaxation. Activation of the ventral vagal nervous system facilitates social engagement, nurturing relationships, and overall well-being. It functions akin to a reassuring green light signalling, "All is well." However, instances of overwhelming stress may lead to symptoms such as anxiety, restlessness, or hypervigilance, indicating potential activation of the dorsal branch.
Dorsal Vagal Nervous System:
The dorsal branch serves as the body's "protection mode," akin to an emergency brake that slows down physiological processes. Activation of this system prompts withdrawal, shutdown, or a sense of disconnection from others — a response commonly referred to as "dorsal vagal shutdown." This mechanism serves as a survival strategy during times of extreme danger or overwhelming stress. Individuals experiencing dorsal vagal shutdown may exhibit symptoms such as numbness, dissociation or immobility. While recogniaing and respecting this response is crucial, seeking appropriate support to regulate the nervous system and restore a sense of safety and connection is equally essential.
2. Self-Havening Exercises
Self-Havening exercises are a form of self-soothing technique designed to reduce stress, anxiety, and emotional distress. Developed by Dr. Ronald Ruden, Havening Techniques involve gentle touch and specific movements to induce a sense of safety and calmness. The term "Havening" is derived from the word "haven," suggesting a place of safety and refuge.
During Self-Havening exercises, individuals use their hands to stroke or tap specific parts of their body, such as the arms, face, or palms, in a rhythmic and soothing manner. This gentle touch triggers the release of feel-good neurochemicals in the brain, such as serotonin and dopamine, which promote relaxation and reduce stress levels. By pairing the physical touch with positive affirmations or visualisations, individuals can further enhance the effectiveness of the technique and cultivate a greater sense of well-being.
3. Internal Family Systems (IFS)
Internal Family Systems therapy, developed by Dr. Richard Schwartz, views the mind as composed of various "parts" or sub-personalities, each with its own beliefs, emotions, and memories. Through exploration and understanding of these internal dynamics, individuals can cultivate self-compassion, integrate conflicting parts, and achieve greater inner harmony. Through IFS therapy, clients learn to navigate their inner landscape with curiosity and compassion, fostering healing and self-awareness.
4. Somatic Experiencing (SE)
Somatic Experiencing, developed by Dr. Peter Levine, focuses on releasing the physiological and psychological effects of trauma stored in the body. By gently guiding individuals to track bodily sensations, emotions, and movement impulses, we can process and discharge traumatic energy. Through SE techniques such as pendulation, titration and grounding exercises, individuals learn to increase body awareness, regulate their nervous system responses and cultivate resilience in the face of trauma.
5. Tension and Trauma Releasing Exercises (TRE)
Tension and Trauma Releasing Exercises, developed by Dr. David Berceli, are comprised of a series of exercises to induce tremors and release tension stored in the muscles. By engaging in these gentle, self-directed movements, individuals can activate the body's natural mechanism for releasing stress and trauma, promoting relaxation and restoring balance to the nervous system. TRE offers a safe and effective way to release pent-up energy and promote physical and emotional well-being.
6. Brainspotting
Brainspotting, developed by Dr. David Grand, is a therapeutic approach that utilises the visual field to access and process traumatic experiences and emotional distress stored in the brain. By identifying "brainspots," or specific eye positions linked to activated neural networks, therapists help clients process trauma and reduce emotional distress. Through focused attention and bilateral stimulation techniques, such as tapping or auditory cues, Brainspotting facilitates deep processing of unresolved trauma and promotes emotional healing and resilience.
7. Eye Movement Desensitization and Reprocessing (EMDR)
Eye Movement Desensitization and Reprocessing, developed by Dr. Francine Shapiro, helps individuals process distressing memories and traumatic experiences by stimulating bilateral brain activity through eye movements or other forms of bilateral stimulation. Through a structured protocol, we are guided in reprocessing traumatic memories, reducing emotional distress and developing more adaptive coping strategies. EMDR offers a powerful approach to trauma therapy, facilitating healing and recovery by activating the brain's natural healing processes.
>> I use Dr Arielle Schwartz's altered EMDR protocol which has a more gentle approach for complex trauma — please find her book recommended below.
These 7 somatic tools help us gain awareness of ourselves and gently reconnect with our bodies to prevent dissociation, promote mind-body connection, and facilitate healing and transformation. By addressing both the physical and emotional dimensions of an experience, somatic tools empower us to heal from trauma, reduce emotional distress and cultivate resilience and well-being.
Recommended Reading:
Anderson, F. (2019). Transcending Trauma: Healing Complex PTSD with Internal Family Systems. PESI Publishing & Media.
Berceli, D. (2004). Shake It Off Naturally: Reduce Stress, Anxiety, and Tension with TRE. Trauma Recovery Publications.
Dana, D. (2020). Polyvagal Exercises for Safety and Connection: 50 Client-Centered Practices. W. W. Norton & Company.
Grand, D. (2013). Brainspotting: The Revolutionary New Therapy for Rapid and Effective Change. Sounds True.
Levine, P. (1997). Waking The Tiger: Healing Trauma. North Atlantic Books.
Shapiro, F. (2017). EMDR: Eye Movement Desensitization and Reprocessing. The Guilford Press.
Schwartz, A. (2020). The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole. Althea Press.
Truitt, K. (2021). Healing in Your Hands: Self-Havening Practices to Harness Neuroplasticity, Heal Traumatic Stress, and Build Resilience. New Harbinger Publications.
Walker, P. A. (2013). Complex PTSD: From Surviving to Thriving: A Guide and Map for Recovering from Childhood Trauma. CreateSpace Independent Publishing Platform >> a must-read!
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