Trauma Lives in the Body and Mind: How Somatic Therapy Helps You Reclaim Your Life

Trauma can leave invisible scars that linger long after a disturbing event has passed, affecting both our minds and bodies. As we grapple with the aftermath, understanding how trauma manifests and influences our daily lives is crucial. Enter somatic therapy—a transformative approach that connects the physical and emotional aspects of healing.

This blog delves into the nature of trauma, its impacts on sleep and well-being, and how somatic therapy can empower you to reclaim your life. Join us on a journey to explore the healing potential that lies within our bodies, as we reconnect with ourselves and foster a deeper sense of peace.

Understanding Trauma and Its Effects

According to the American Psychological Association, trauma is “any disturbing experience that results in significant fear, helplessness, dissociation, confusion, or other disruptive feelings intense enough to have a long-lasting negative effect on a person’s attitudes, behavior, and other aspects of functioning.”

Traumatic events can make a person believe that the world is unjust, unsafe, or unpredictable, and can be caused by:

• Human Behavior: Sexual assault, rape, industrial accidents, war
• Nature: Floods, tornadoes, hurricanes, earthquakes
• Physical Injury: Blow to the head, widespread burns, loss of mobility

Normal trauma responses can include intrusive thoughts, hyperarousal, mood disturbances, irritability, sadness, or numbness. Loss of interest in activities, avoidance, unhealthy coping strategies, and physical symptoms such as headaches, muscle tension, nausea, or digestive issues can also occur. Symptoms generally dissipate as time passes and memories fade.

However, for some people, stress hormones can stay elevated while memories or distressing thoughts and feelings intensify. Symptoms that last more than 30 days can be a sign of post-traumatic stress disorder (PTSD).

Most people with PTSD have trouble sleeping and find that it’s difficult to fall or stay asleep. Others can also experience disturbing, recurrent dreams or nightmares that feel as though they are reliving the traumatic event. Any lack of restful sleep can exacerbate feelings of anxiety, depression, anger, or sadness.

The Role of Sleep in Healing from Trauma  

Restful and restorative sleep is essential for overall mental and physical health. Mentally, good sleep gives our brains time to rest and reorganize so we can:

• Process daily challenges
• Regulate emotions and behaviors
• Maintain and improve cognitive skills (attention, learning, and memory)
• Boost brainpower and focus
• Handle tough situations
• Enhance creativity
• Improve decision-making skills

Sleep also helps our bodies repair and rejuvenate. Deep sleep can promote good physical health by ensuring:

• Muscle and tissue recovery
• Reduced blood pressure and heart rate
• Stronger immune systems
• Hormone regulation (cortisol and diabetes)

The Effects of Trauma on Sleep Cycles

Each night, the body cycles through five stages of sleep, all of which are important for uninterrupted, refreshing rest that rejuvenates you for the next day. Deep sleep occurs during stages 3 and 4, accounting for roughly 25% of our nightly sleep. 

Wakening during any of the stages can cause sensations of disorientation or confusion, disrupting the sleep cycle entirely and reducing the amount of deep and REM sleep. On the other hand, oversleeping puts you at risk of being in a constant state of grogginess.

Trauma can impact our sleep cycles by:

• Reducing sleep latency (the amount of time it takes to fall asleep
• Negatively impacting sleep quality (uninterrupted, refreshing sleep)
• Lowering sleep duration (recommended amount of sleep—at least 7 hours for adults)

What is Somatic Therapy?  

Somatic therapy is a body-oriented therapy approach that can help people recover from trauma, PTSD, pain, and body tension. The practice focuses on body awareness and reflections on internal body sensations through:

• Interoception: Sense of the internal body (hunger, rapid heartbeat, itching).
• Exteroception: Sense of the external environment (wind, warmth, birds chirping)
• Proprioception: Sense of one’s position and movements in space (balance)

Somatic therapists use a variety of techniques, such as:

• Grounding: Touching bare feet or hands directly to the earth.
• Breathwork: Belly breathing, box breathing, and 4-7-8 breathing.
• Alexander Technique: Mindful movements to release tension in the body.
• Mindfulness Exercises: Body scan, walking, and sitting meditations.

Integrating Somatic Therapy with Sleep

Do you have a bedtime routine? Paying attention to your activities in the hours leading up to bedtime is a form of good sleep hygiene—mindful habits that encourage a better night’s rest to help you feel refreshed and aware the following day.

Somatic exercises are beneficial for sleep because they can enhance body awareness, help reduce stress by releasing tension in the body, and calm the mind—all essential for a good night’s sleep. Many somatic exercises and stretches can even be done while lying or sitting in bed!

Mindful Pelvic Tilts

1. Lie on your back with your knees bent, about hip-width apart, and your feet flat on the bed. Relax your arms at your sides.
2. Take a deep breath in. On the exhale, gently tilt your pelvis upward, pressing your lower back into the mattress. Focus your attention on the sensation in your lower back and the contraction of your abdominal muscles.
3. Inhale slowly, and allow your pelvis to tilt downward, creating a slight arch in your lower back. Notice the stretch in your lower back and the opening of your hip flexors.
4. Repeat slowly and mindfully 10-15 times, focusing on the rhythm of your breath and the sensations in your lower back and hips.

Stress-relieving Body Scan

1. Lie on your back with your arms at your sides and legs extended. Close your eyes, take a few deep breaths.
2. Focus on your toes without judgment. Are they warm, cool, tingly, or tight? Take a deep breath in and imagine any tension in your toes releasing as you exhale.
3. Slowly move your attention up your body and pause to observe sensations and release tension at these areas:

• Ankles
• Calves
• Knees
• Thighs
• Hips
• Lower back
• Abdomen
• Chest
• Shoulders
• Arms
• Hands
• Neck
• Top of the head

Progressive Muscle Relaxation (PMR) for Distress

1. Lie on your back with your arms at your sides and legs extended. Close your eyes and take a few deep breaths.
2. Focus on your feet. Take a deep breath in and tense the muscles in your feet comfortably. Hold the tension for 5-10 seconds.
3. Release the tension in your feet while you exhale. Notice the difference.
4. Move up your body, holding tension for a few seconds as you inhale and exhale. Continue the pattern at:
   • Thighs
   • Hips
   • Abdomen
   • Chest
   • Shoulders
   • Arms
   • Hands
   • Neck
   • Face

A Holistic Approach to Healing from Trauma

Healing from trauma is different for everyone. Some survivors may begin to heal with somatic or another type of therapy alone. For others, combining somatic therapy and exercises with sleep hygiene and self-care is necessary to break free from the agony. A holistic approach to healing can include:

Think Mindfully

Be aware of negative thoughts about sleep—whether you’re getting enough or how the lack of sleep will affect the next day—are normal for many survivors. Rather than dwelling on the negative, put your mind at ease by asking yourself:

• How has a recent day gone after a bad night’s sleep?
• Do I feel better when I’m busy or when I dwell on my tiredness?
• What are the pros and cons of worrying about sleep?
• How have I tried to help myself sleep in the past? 

Improving Sleep Behaviors

It’s important to recognize behaviors that impact sleep. Start by establishing a regular wake-up time—both during the workweek and on weekends. This helps set your circadian rhythm, allowing you to maintain a regular sleep-wake schedule. Once you establish a wake-up time, consider adding:

• Time to Wind Down: Stop work and strenuous activities at least 30 minutes before your bedtime. Spend that time doing a relaxing activity such as reading, listening to music, taking a warm bath, or practicing one of the somatic exercises mentioned above.
• Have a Routine: Do the same things each evening to signal your brain and body that sleep is approaching. A bedtime routine can include brushing your teeth, using the bathroom, turning off the lights, closing the curtains, tidying up, or doing somatic exercises.
• Only Use Your Bedroom for Sleep and Sex: Remove all objects from your bedroom that don’t pertain to sleep, such as a computer, tablet, or phone. Refrain from eating, drinking, watching TV, scrolling, arguing with your partner, or pondering the next day. 
• Don’t Stay in Bed When You’re Awake: Only go to bed when you’re sleepy. If you don’t fall asleep within 20 minutes, get out of bed, go to another room, and do another wind-down activity. Return to your bed only when you get sleepy. Repeat the process if necessary until you fall asleep.
• Avoid Caffeine, Alcohol, and Nicotine: Enjoy your last cup of tea or soda at least six hours before bedtime to prevent difficulty falling asleep. Don’t drink any alcohol for at least two hours before you plan to go to bed. Alcohol can cause wakefulness and inhibit deep sleep. Nicotine stimulates the nervous system, making it difficult to relax both your body and mind.
• Don’t Do Strenuous Exercise Before Bed: The Better Sleep Council sleep experts recommend exercising for at least 30 minutes a day. However, avoid heavy exercise at least two to three hours before bedtime. An intense workout too close to your bedtime can make it difficult to fall asleep.

Healing from trauma is a deeply personal journey that requires patience and understanding. Somatic therapy offers valuable tools to help you reconnect with your body, release tension, and promote restful sleep—essential components for recovery. By prioritizing your well-being and embracing these practices, you can cultivate a sense of safety, calm, and resilience.

Remember, it’s okay to seek support and take small steps toward reclaiming your life. If you are experiencing troubling thoughts or feelings that are affecting your well-being, it is important to seek help from a qualified mental health professional. You do not have to face this alone, and there are people who can support you through difficult times. Please prioritize your mental health and reach out for assistance. You are not alone on this path, and with each mindful moment, you are moving closer to healing and renewal.