Trauma has a way of embedding itself not just in our own lives but also in the stories and legacies passed down through generations. The idea of confronting this pain can feel overwhelming—our instinct is to avoid the discomfort, to stay within the safety of what we know. Yet, avoiding trauma doesn’t make it disappear; it allows it to linger, affecting us and those who come after us. EMDR (Eye Movement Desensitization and Reprocessing) offers a structured, safe way to face these buried wounds with the support of a therapist, providing a path to personal healing and the chance to break the cycle of generational trauma.
In this article, we’ll explore why confronting trauma is so challenging, how EMDR helps us overcome that challenge, and the profound benefits it offers—not just for ourselves but for our larger family stories.
What is EMDR?
Eye Movement Desensitization and Reprocessing
EMDR stands for Eye Movement Desensitization and Reprocessing, a therapy initially developed by Francine Shapiro in the 1980s. Shapiro stumbled upon its foundations by accident: while walking and feeling distressed, she noticed her eyes moving left to right and felt a sudden relief. This observation sparked decades of research, transforming EMDR into an evidence-based treatment, particularly effective for PTSD, but also valuable for anxiety, depression, and even sports performance.
Break the Cycle of Generational Trauma
EMDR therapy helps you process inherited pain and create a new path forward. Start healing with a skilled EMDR therapist in Los Angeles or Pasadena today.
The EMDR Process: A Structured Path to Healing Trauma
EMDR is more than just eye movements—it’s a comprehensive therapy built on trust, preparation, and a clear protocol to process trauma safely.
Building Safety and Skills
The journey begins with one to three sessions focused on establishing a relationship with the therapist and equipping the client with coping tools. Dana Carretta-Stein, a licensed therapist and EMDR specialist, emphasizes this preparation: “My job is to make you uncomfortable because if we don’t feel something, we can’t heal it.” These initial steps ensure clients feel secure and ready to face their pain.
Processing with Bilateral Stimulation
The core of EMDR involves bilateral stimulation—such as following a light bar with the eyes, hearing alternating sounds, or feeling vibrations in the hands—while recalling traumatic memories. This dual attention helps the brain reprocess the experience, reducing its emotional charge. Clients might notice a rise in discomfort followed by a release, often marked by a sigh or a shift in posture, signaling healing in action.
“But I don’t want to deal with my trauma”
The Instinct to Avoid Discomfort
Confronting trauma is hard because it hurts. “A comfort zone is a beautiful thing, but nothing ever grows there,” Carretta-Stein notes. Our natural response is to push away pain, fearing it will overwhelm us. Many start therapy with hope but hesitate when subconscious barriers emerge, worried that facing the trauma will make things worse before they get better.
Yet Avoidance has a Hidden Cost
Avoidance offers temporary relief, but it perpetuates the problem. Unresolved trauma can manifest as anxiety, depression, or physical symptoms, and it doesn’t stop with us—it can ripple through generations. EMDR addresses this by providing a structured environment where discomfort is expected and managed, allowing clients to move through it rather than around it.
What is Generational Trauma?
The Legacy of Pain Passed Down
Generational trauma is the idea that trauma’s effects—emotional, behavioral, or even genetic—can be transmitted across family lines. Research suggests that experiences can alter gene expression, meaning the pain of a grandparent might echo in their descendants. Carretta-Stein shares a personal example: during her pregnancy, she experienced a visceral panic, later tracing it to a family history of grief and loss that spanned generations.
EMDR can be a Tool for Healing Generational Trauma
Facing Inherited Pain with Support
EMDR excels at addressing generational trauma by allowing individuals to process not just their own experiences but the emotional baggage handed down to them. With a therapist’s guidance, clients can confront these memories in a safe space, using bilateral stimulation to reprocess and release the pain. “When you work through stuff, you don’t just heal yourself, you heal past generations and future ones,” Carretta-Stein explains.
The Benefits of EMDR Therapy
Personal Relief and Resilience
EMDR brings tangible relief: reduced symptoms, deeper insights, and a sense of letting go. Clients often feel lighter, as if a burden has lifted. “People start to heal the moment they feel heard,” Carretta-Stein says, highlighting the power of being seen and understood in therapy.
Healing Trauma is a Gift to Family and Beyond
The impact extends beyond the individual. By confronting and overcoming trauma, we prevent it from being passed on, fostering healthier relationships and communities. This dual benefit—personal healing and a transformed legacy—makes EMDR a powerful tool for those willing to face the discomfort.
Confronting trauma, especially one woven into your family’s history, takes courage. The discomfort is real, but so is the potential for transformation. EMDR provides a structured, relational approach to make this possible, ensuring you’re not alone on the journey. If you’re ready to explore this path, consider reaching out to a trained therapist. For more insight, Carretta-Stein’s EMDR Therapy Progress Journal, available on Amazon or DanaCorretta.com, offers a helpful starting point.
Trauma isolates us, but healing reconnects us—to ourselves, our past, and our future. With EMDR, you can turn pain into possibility, for you and the generations that follow.
Trauma is a deeply distressing experience that can leave lasting scars on the mind and body. It’s like a storm that upends your world, leaving you to pick up the pieces. For many, the aftermath of trauma is a daily battle, filled with emotional turbulence, physical exhaustion, and a sense of disconnection from the life they once knew. If you’ve ever wondered, what is trauma and how is it different from PTSD?, you’re not alone. Understanding the distinction is key to recognizing when to seek help and how to begin the healing process.
In this article, we’ll explore the nature of trauma, its most common symptoms, and how it impacts daily life. We’ll use an analogy of a dam overflowing with water to explain how trauma occurs and why some people develop PTSD while others do not. We’ll also delve into the research-backed differences between those who engage in trauma therapy and those who do not, highlighting the importance of social support in recovery. For those seeking trauma therapy in Pasadena or elsewhere, this guide will provide valuable insights into the healing journey.
What is trauma?
What are the common symptoms of trauma?
How trauma is like a dam
The impact of trauma therapy
Trauma therapy options
What Does Trauma Feel Like? Common Symptoms and Their Impact
Trauma can manifest in a variety of ways, often leaving survivors feeling like they’re navigating a minefield of emotional and physical triggers. The symptoms can be overwhelming, but understanding them is the first step toward reclaiming control. Here are some of the most common symptoms of trauma and how they impact a person’s life:
1. Flashbacks
These are vivid, involuntary memories of the traumatic event. A flashback can feel like you’re reliving the moment, causing intense fear or panic. For example, a veteran might hear a car backfire and suddenly feel as though they’re back on the battlefield. This can disrupt daily routines, making it hard to focus on work or enjoy time with loved ones.
Trauma Is Personal—So Is Your Healing
Everyone responds to trauma differently. Get the support you need to heal in a way that works for you. Compassionate trauma therapy is available in Los Angeles and Pasadena.
Trauma often invades sleep, leading to recurring nightmares that disrupt rest and heighten anxiety. This can result in chronic fatigue and a sense of dread around bedtime, leaving survivors exhausted and less equipped to handle daily challenges.
3. Anxiety and Hypervigilance
Survivors may feel constantly on edge, scanning their environment for potential threats. This state of hyperarousal can make it difficult to relax, concentrate, or engage in everyday activities like socializing or driving, turning ordinary moments into sources of stress.
4. Depression
Trauma can lead to feelings of hopelessness, guilt, or numbness. Survivors might withdraw from social interactions, lose interest in hobbies, or struggle with a pervasive sense of sadness, which can strain relationships and diminish their quality of life.
5. Avoidance
Many trauma survivors avoid places, people, or situations that remind them of the event. While this can provide temporary relief, it often limits their ability to live fully—perhaps avoiding a favorite park or skipping family gatherings—leading to isolation and missed opportunities.
6. Physical Symptoms
Trauma doesn’t just affect the mind—it can also cause headaches, muscle tension, gastrointestinal issues, and a weakened immune system. These physical manifestations can make it harder to stay healthy or perform at work, adding another layer of struggle. This is because emotions like chronic anxiety are directly tied to our bodily state. When we hold that state (such as high muscle tension associated with anxiety) it changes the long-term structure of our bodies.
Each of these symptoms can make daily life feel like an uphill battle. Simple tasks, like going to work or socializing, may become daunting. Relationships can suffer as survivors struggle to connect with others while managing their internal turmoil. Over time, the weight of these symptoms can feel unbearable. Many people who have experienced any of these symptoms rightly wonder why their bodies respond this way and if it will ever change.
The Overflowing Dam: Defining Trauma
Why do some people experience trauma and not others, even following the same painful experience? To better understand how trauma happens, imagine a dam holding back a reservoir of water. The dam represents your coping mechanisms, social support, and emotional security—everything that helps you manage stress and return to a state of safety. The water symbolizes the stressors in your life, whether they’re everyday challenges or major life events.
Under normal circumstances, the dam holds strong. The water (stress) flows in, but your coping strategies and support systems contain it, preventing it from overwhelming you. However, when a stressor is too intense or prolonged—such as a traumatic event—the water surges, and the dam can no longer hold it back. The water spills over, flooding the surrounding area. This overflow is what we call trauma.
This concept is called allostatic load, which refers to the cumulative wear and tear on the body and mind when stress exceeds our ability to cope.
Then why do some have a trauma response and others don’t?
When the load becomes too great, our systems are overwhelmed, leading to trauma. Trauma, then, is not just about the event itself but about how it overwhelms our capacity to process and integrate the experience. It’s the point at which our emotional and psychological defenses are breached, leaving us feeling helpless, vulnerable, and unsafe.
In this way, trauma has to do with both the amount of “water” and the capacity of the “dam”. When a person has adequate coping skills, social supports, and emotional security (a large dam), they may recover well even from a highly stressful situation (heavy rainfall). When a person is unsupported, however, even the smallest amount of rain will be overwhelming. How a person experiences a traumatic event has to do with both the strength of internal resources and the strength of the stressor.
Trauma vs. PTSD: Key Differences
While trauma refers to the overwhelming experience and its immediate aftermath, Post-Traumatic Stress Disorder (PTSD) is a specific mental health condition that can develop in some individuals after trauma. Not everyone who experiences trauma will develop PTSD, but for those who do, the symptoms are more persistent and debilitating.
PTSD is characterized by four main clusters of symptoms:
Intrusive memories: Flashbacks, nightmares, or distressing thoughts about the trauma that invade daily life.
Avoidance: Steering clear of reminders of the trauma, such as specific locations or conversations, which can shrink a person’s world.
Negative changes in mood and thinking: Feelings of hopelessness, detachment, or distorted beliefs about oneself or others that darken one’s outlook.
Hyperarousal: Being easily startled, feeling tense, or having difficulty sleeping, keeping the body and mind in a constant state of alert.
Using our dam analogy, if trauma is the moment the dam overflows, PTSD is like the floodwaters that never fully recede. The emotional and psychological impact lingers, and the person remains in a state of heightened distress, unable to return to their pre-trauma baseline. PTSD is a clinical diagnosis, requiring a specific set of symptoms lasting for more than a month, whereas trauma encompasses the broader initial response to an overwhelming event, whether or not it leads to PTSD.
Social Support Makes the Difference in Post-Trauma Recovery
Research consistently shows that social support plays a critical role in whether someone develops PTSD after trauma and how well they recover. Strong social networks can act as a buffer, helping individuals process their experiences and regain a sense of safety. Think of social support as reinforcements for the dam—friends, family, and community members who help shore up your emotional defenses.
Studies have found that:
Individuals with high levels of social support are less likely to develop PTSD and tend to recover more quickly. For example, a study in the Journal of Traumatic Stress showed that survivors of natural disasters with strong community ties had lower PTSD rates.
Conversely, a lack of support can worsen symptoms and prolong recovery, leaving survivors feeling isolated and more vulnerable to the lingering effects of trauma.
This highlights the importance of leaning on trusted loved ones during the healing process. Social support provides emotional validation, practical help, and a sense of belonging—all essential for rebuilding after the dam has been breached.
Trauma Therapy: Research-Backed Benefits
While social support is vital, many trauma survivors benefit from professional intervention, particularly trauma therapy. Evidence-based treatments like Somatic therapy and Eye Movement Desensitization and Reprocessing (EMDR) have been shown to help survivors process their experiences, reduce symptoms, and regain control over their lives.
Research highlights clear differences between those who participate in trauma therapy and those who do not:
Symptom Reduction: Therapy participants often see a significant decrease in PTSD symptoms, such as flashbacks and anxiety, allowing them to reclaim parts of their lives lost to trauma.
Improved Coping Skills: Therapy provides tools to manage triggers and rebuild emotional resilience, empowering survivors to face challenges with greater confidence.
Enhanced Quality of Life: Those who engage in therapy report better relationships, improved work performance, and a greater sense of well-being compared to those who don’t seek help.
A meta-analysis in Clinical Psychology Review found that trauma-focused therapies like Somatic Therapy and EMDR are highly effective. Many participants no longer meeting PTSD criteria after treatment. For those in Pasadena or nearby, seeking trauma therapy in Pasadena can be a crucial step toward healing.
Option 1: Somatic Therapy for Trauma: Healing Through the Body
What is Somatic Therapy?
Somatic therapy is built on the principle that trauma doesn’t just affect the mind—it also gets stored in the body. This approach recognizes the deep connection between physical sensations and emotional experiences, suggesting that unresolved trauma can manifest as tension, pain, or other bodily symptoms. By focusing on these physical cues, somatic therapy aims to help individuals process and release trapped traumatic energy, fostering a sense of safety and wholeness.
Research-Backed Benefits of Somatic Therapy
Studies have demonstrated the effectiveness of somatic therapy for trauma recovery. For instance, research by Levine (2010) on somatic experiencing therapy found it significantly reduced PTSD symptoms in participants. A meta-analysis by van der Kolk et al. (2014) showed that body-oriented therapies can alleviate trauma-related distress, particularly for those who find traditional talk therapy challenging. These findings highlight somatic therapy’s ability to address both the emotional and physical aftermath of trauma.
What to Expect in Somatic Sessions
In a somatic therapy session, you’ll work with a trained therapist to tune into your body’s signals. You might start with a body scan, where you focus on different areas of your body to notice sensations like tightness or discomfort. The therapist may guide you through gentle movements or breathing exercises to release stored tension. Mindfulness practices are also common, helping you stay present and regulate your nervous system. The pace is gentle and tailored to your comfort, with the goal of rebuilding trust in your body’s natural responses.
Option 2: EMDR Therapy for Trauma: Reprocessing Painful Memories
What is EMDR Therapy?
Eye Movement Desensitization and Reprocessing (EMDR) is a structured psychotherapy designed to help people process traumatic memories that feel “stuck.” Developed by Francine Shapiro in the late 1980s, EMDR uses bilateral stimulation—like guided eye movements or alternating taps—to activate the brain’s ability to reprocess distressing memories. This stimulation mimics the brain’s natural healing during REM sleep, reducing the emotional intensity of the trauma over time.
Research-Backed Benefits of EMDR Therapy
EMDR is widely recognized as an effective trauma treatment, backed by robust research. The American Psychological Association endorses it as a top choice for PTSD, and a meta-analysis by Bisson et al. (2013) found it matches cognitive-behavioral therapy in reducing symptoms—sometimes working faster. Studies suggest EMDR can lessen the grip of flashbacks and anxiety, offering relief in fewer sessions for some, making it a powerful option for trauma survivors.
What to Expect in EMDR Sessions
An EMDR session typically lasts 60-90 minutes and follows a clear structure. You’ll begin by identifying a specific traumatic memory and the negative beliefs tied to it (e.g., “I’m powerless”). Then, while holding that memory in mind, you’ll engage in bilateral stimulation—perhaps following your therapist’s finger with your eyes or listening to alternating tones. This process repeats in short sets until the memory feels less overwhelming. Your therapist will check in regularly, ensuring you feel supported. Over multiple sessions, EMDR aims to transform how you experience that memory, easing its emotional weight.
Rebuilding After the Storm
Trauma is a profound and often life-altering experience, but it doesn’t have to define your future. By understanding the nature of trauma, recognizing its symptoms, and seeking the right support—whether through social networks or professional therapy—you can begin to rebuild your emotional dam and reclaim your life.
Healing is not a linear process, and it’s okay to ask for help along the way. Whether you’re grappling with the immediate aftermath of trauma or the long-term effects of PTSD, recovery is possible. With the right tools and support, you can weather the storm and emerge stronger on the other side.
An EMDR tapping exercise with a trained EMDR therapist helps address relational trauma: painful experiences like abuse, neglect, or betrayal from someone close. You might struggle with trusting others, feel unworthy of love, or find intimacy challenging. These effects can linger, disrupting your relationships and sense of self.
Eye Movement Desensitization and Reprocessing (EMDR) therapy offers a way to process these memories, and a specific technique, Knee Tapping, uses alternating taps on the knees to help your brain rewire its response to trauma. If you’re considering EMDR tapping to heal from relational trauma, this guide will walk you through the challenges, a home exercise, and what to expect in therapy.
Understanding the Challenges of EMDR Tapping for Relational Trauma
Starting EMDR tapping can feel intimidating, especially when relational trauma has shaped your worldview. Here are the main pain points you might encounter:
Difficulty Trusting Others: After being hurt by someone close, opening up to a therapist can feel risky. You might wonder if they’ll truly understand or support you.
Fear of Revisiting Painful Memories: The idea of facing those moments again might make you hesitate. What if the pain feels unbearable?
Emotional Overwhelm: Processing trauma can stir up intense feelings—anger, sadness, or fear—that might seem hard to control.
Shame and Self-Blame: Relational trauma often leaves you questioning your worth or blaming yourself for what happened, making it tough to feel deserving of healing.
Wanting Quick Relief: You might crave fast results, but healing is a gradual journey, which can feel frustrating.
These struggles are normal, and Knee Tapping EMDR is designed to address them gently. With a skilled therapist, you’ll process trauma at a pace that feels safe, reducing its hold over time.
A Simple EMDR Tapping Exercise for Home Practice
While professional guidance is key for EMDR therapy, you can try a simplified EMDR tapping exercise at home to build calm and resilience. This technique, inspired by bilateral stimulation, isn’t a replacement for therapy but can support you between sessions.
Here’s how to do it:
Settle In: Find a quiet, comfortable spot to sit where you won’t be disturbed.
Choose a Positive Resource: Think of something that makes you feel safe and calm—a peaceful place (like a beach), a supportive person, or a happy memory.
Start Tapping: Gently tap your knees alternately—left, right, left, right—at a slow, steady rhythm (about one tap per second).
Focus: As you tap, picture your positive resource. Notice the details—sights, sounds, feelings—and let them sink in.
Pause and Reflect: After 2-3 minutes, stop tapping, take a deep breath, and check in with yourself. How do you feel?
Check-in: If you feel overwhelmed, repeat steps 2-5 to help cool down and return to safety.
This Knee Tapping EMDR exercise helps your brain shift focus to a soothing state. If negative thoughts creep in, gently guide your mind back to your resource. Use it as a tool to feel grounded, not as a fix for deep trauma—that’s where therapy comes in.
It is important to note that you should not try to reprocess a traumatic event without the presence of a trained EMDR therapist who specializes in EMDR tapping. Trying to process traumatic memories through tapping without the presence of a clinician could lead to symptomatic behaviors like disassociation and re-traumatization.
What to Expect in EMDR Therapy: Preparation and Sessions
EMDR therapy is a structured process that starts with preparation and moves into active trauma processing. Here’s what you can expect:
1. Preparation Phase (Around 4 Sessions)
The first few sessions—typically around four—focus on laying a strong foundation:
Building Trust: Your therapist will get to know you, creating a safe space. This is crucial if relational trauma makes trust hard.
Learning the Process: They’ll explain how EMDR tapping works and what to expect, answering any questions.
Developing Coping Skills: You’ll learn techniques like deep breathing or visualization to manage distress during and after sessions.
Planning: Together, you’ll identify the traumatic memories you want to target, ensuring you’re ready to process them.
This phase might take longer if trust or safety needs more time to establish, which is common with relational trauma.
2. EMDR Sessions
Once prepared, you’ll begin the core EMDR work:
Targeting a Memory: You’ll focus on a specific relational trauma memory—say, a moment of betrayal—recalling how it felt emotionally and physically.
Bilateral Stimulation: Your therapist will guide you through Knee Tapping EMDR, tapping your knees alternately (or using another method like eye movements) while you hold the memory in mind.
Processing: As you tap, your brain starts reprocessing the memory. You might notice the emotions soften or new insights emerge.
Checking In: Sessions last 60-90 minutes, and your therapist will ensure you feel stable before ending, using coping skills if needed.
You might need several sessions per memory, depending on its intensity. Emotions can surface—sadness, relief, even exhaustion—but your therapist will support you, keeping the process manageable.
If relational trauma has left you feeling stuck, Knee Tapping EMDR could be a path to freedom. The home exercise offers a taste of calm, but true healing comes from working with a trained therapist. The journey might feel daunting—trusting again, facing memories, riding emotional waves—but it’s worth it. You’re not alone, and recovery is within reach. Reach out to an EMDR professional to explore how EMDR tapping can help you reclaim your life and relationships.
Pelvic floor therapy targets the muscles, ligaments, and connective tissues that support your pelvic organs—think bladder, bowels, and reproductive system. These structures play a starring role in everyday functions like urination, digestion, and even sexual health. Problems here can affect anyone, regardless of gender, and can throw a wrench into your quality of life. In a recent interview, Dr. Rachel Daof, a pelvic floor physical therapist at Pelvic Model Physical Therapy, sat down with Dr. Connor McClenahan to unpack this essential yet often overlooked topic.
What Pelvic Floor Therapy Can Do for You
Pelvic floor therapy tackles a surprising variety of issues that might be disrupting your daily routine. Dr. Daof sums it up with a memorable phrase: “We help with pee, poo, and pleasure.” Here’s a closer look at the common challenges it addresses:
Urinary Incontinence: Ever leak a little when you cough, sneeze, or hit the gym? That’s more common than you might think.
Bowel Dysfunction: Struggles like constipation or fecal incontinence can be tough to talk about, but they’re treatable.
Pelvic Pain: Discomfort in the genital, anal, or lower abdominal areas can stem from muscle tension or injury.
Sexual Health Challenges: Pain during intimacy, erectile dysfunction, or premature ejaculation can all tie back to pelvic floor issues.
These problems don’t discriminate—they can affect people of all ages and genders, often triggered by things like childbirth, trauma, or even prolonged stress. The good news? They’re not something you have to just live with.
Pelvic Floor Therapy is About Safety
At Pelvic Model Physical Therapy, the treatment process is all about creating safety. It starts with a conversation—a detailed chat about your symptoms and history. Dr. Daof stresses that consent is non-negotiable: “We make sure patients are comfortable with every step.” Depending on what you’re dealing with, the next phase might involve an internal exam to check how those pelvic muscles are functioning. Don’t worry—these are done with care and always with your boundaries in mind.
From there, the team crafts a plan tailored just for you, targeting any weaknesses or tightness in the pelvic floor. “We want them to feel safe in our environment, with our presence, and with the manual therapy,” Dr. Daof explains. That sense of safety isn’t just a bonus—it’s what’s actually required for the muscles and nervous system to elongate and heal.
Pelvic Guarding and Kegel Exercises
Dr. Daof uses a simple yet powerful analogy to illustrate why pelvic floor issues often go beyond a lack of strength: imagine trying to clench your fist tightly for hours on end. Eventually, the muscles tire out, becoming so fatigued that they can no longer contract effectively, even if you want them to. This is similar to what happens with an overly tight or hypertonic pelvic floor. When these muscles are chronically tense—whether from stress, poor posture, or overcompensation—they lose their ability to relax and then contract properly. It’s not a matter of weakness but rather a state of exhaustion or dysfunction.
This is why Kegel exercises, which focus on strengthening through repeated contractions, often fall short or even worsen the problem. For many, the pelvic floor doesn’t need more tension; it needs release, retraining, and balance to restore its natural function. This points to the need to relax, elongate and understand the chronic tension we carry.
Emotional History Impacts Pelvic Floor Muscles
Here’s where it gets interesting: your pelvic health isn’t just about muscles—it’s tied to your emotions, too. Dr. Daof points out that experiences like childhood shame or trauma can show up years later as physical issues. Imagine a kid taught to “hold it in” because of strict rules or embarrassment. Over time, that habit can turn into chronic muscle tension down below.
That’s why pelvic floor therapy often takes a holistic approach, sometimes teaming up with psychotherapists to tackle both the physical and emotional sides of healing. It’s not just about fixing a symptom—it’s about understanding the whole picture to get lasting results.
Create Safety and Healing
If any of this sounds familiar—whether it’s a little leak or a nagging pain—know that you’ve got options. Pelvic floor physical therapy can make a real difference, and there’s no reason to let embarrassment keep you from getting help. Dr. Daof and her team are here to guide you with expertise and compassion.
We believe emotional and physical healing are 2 sides of the same coin. The pain you experience creates an emotional stamp that’s felt by both your internal world of relationships and self, as well as your body’s muscular and nervous system. Whichever side of the tunnel you approach it – whether with a psychotherapist or with a pelvic floor therapist – we know the healing is worth reaching out.
You’ve heard of “embodiment” and you are curious how this could work for you. You find yourself stuck in your head, disconnected from your experiences, and just going through the motions. Maybe you have a general understanding of your emotions, but you feel a step or two away from truly feeling them. Stress and trauma have kept you from feeling fully present and moments of dissociation feel like regular occurrences.
You’ve tried the phrases, “mind over matter” or “just shake it off”. You know that feeling tense, numb, and overwhelmed is keeping you from being fully present. Additionally, You want to experience your emotions without feeling hijacked by them. You long to find ease – a desire to walk through life feeling grounded, connected, and comfortable in your own skin. You are longing for embodiment.
Embodiment is a way of working with the mind-body connection, not by doing something entirely new, but by bringing awareness to what your body is already doing. As somatic trauma therapist, Manuela Mischke Reeds says,
“Embodiment is the awareness process through which we recognize ourselves as interconnected living systems.”
When we cultivate this awareness, we gain wisdom and insight, allowing ourselves to respond authentically and engage fully—both with ourselves and others. In this blog, we’ll explore how emotions take visible form in the body and how tuning into these signals can help you feel more present, grounded, and at home in yourself. Let’s talk more about embodiment and how somatic awareness works.
3 Common Myths About Embodiment
Many people have misconceptions about what embodiment really is. Let’s clear up some confusion around the most common ones.
1. Embodiment means always feeling “good” in your body
While embodiment includes focusing on comfortable or soothing sensations, it is not about finding a state of constant comfort or ease. It includes (but is not limited to) awareness of discomfort, tension, or even moments of disconnection from physical sensations. The goal is not to eliminate the feelings, but rather to cultivate curiosity and compassion.
2. Embodiment is something you achieve once and for all
As amazing as it would be, embodiment is not a final destination. Our awareness of our body and emotions fluctuates throughout the day. Embodiment is an ongoing process of noticing. The power of embodiment is found through returning to awareness again and again, building a relationship between the mind and body over time.
3. Embodiment is just about movement or posture
While movement plays a role, embodiment is more than standing tall or stretching. It’s about recognizing how emotions show up in the body—like a clenched jaw in frustration or a sense of lightness in joy. Movement can help us learn to work with these sensations rather than ignoring or suppressing them.
3 Truths About Embodiment
Now that we have cleared up some misconceptions, let’s explore what embodiment really is and why it is so important.
1. Embodiment is for everyone
A history of trauma is not required to benefit from developing somatic awareness. We all navigate stress, emotions, and daily experiences that shape how we feel in our bodies. Embodiment helps correct the tendency to intellectualize emotions—thinking about them rather than actually feeling them. Emotions begin in the body, and they always have a physical manifestation. Through sensory awareness—exteroception (external sensations), proprioception (body position and movement), and interoception (internal bodily signals)—you can learn to recognize and process emotions as they arise. When you do, you ground yourself in the present.
2. Embodiment is an ongoing practice
It’s not a one-time realization but a long-term process of cultivating awareness to your body’s signals. The more you practice, the more natural it becomes. Over time, you’ll develop a stronger felt sense– your innate, pre-verbal knowledge of the mind-body connection. Instead of relying on “mind over matter,” you’ll recognize when to rest, move, or seek support. This shift leads toward greater authenticity both with yourself and others.
3. The mind and body are intimately connected
Finally, Your thoughts, emotions, and physical sensations are deeply intertwined through the truly brilliant vagus nerve. Dr. Willa Blythe Baker from the Mind & Life Institute notes, “Neuroscience now recognizes that the brain and the body are so intimately intertwined that they cannot be thought of separately.” Embodiment is not just about understanding your emotions but about sensing and processing them through the body. When you lean into embodiment, you move toward wholeness—engaging with life fully rather than slipping into disconnection or overwhelm.
Ready to reconnect with your body?
I help people just like you learn to move from overthinking to deeply feeling – so you can trust yourself, respond authentically, and feel more at home in your body. Embodiment is a process and you don’t have to figure it out alone.
I help people move out of survival mode and toward embodiment. We can work together to help you get there. In somatic therapy, we will use mindful awareness and gentle exploration to tap into your innate strength. This includes noticing body sensations, processing emotions through intentional movement, and inviting your body to tell the story. Your body is already speaking to you, somatic therapy helps you listen. Click below and schedule a free consultation today.
Arianne MacBean, a somatic therapist with a profound background in dance education and choreography, helps people with trauma and anxiety to create change using their bodies. On the surface, this idea sounds trivial, yet as Arianne explains, the body is absolutely central in any process of healing. Arianne shared her unique journey from leading dance workshops for veterans to becoming a somatic psychotherapist, illustrating how movement and memory can catalyze deep emotional and psychological healing.
How veterans heal trauma through movement
Arianne’s work began with veterans through “The Collective Memory Project,” where she combined writing and movement to help veterans process their memories. “We were dealing with memory making as a relational process,” Arianne explains. “It changes as you tell it and share it.” This initiative was not just about dance but about using movement as a medium to externalize and reinterpret personal experiences. Veterans found themselves in a space where their memories could be shared, reshaped, and witnessed by others, leading to profound moments of vulnerability, healing, and sometimes, performance on stage alongside professional dancers.
Moving from dance to therapy
The transition from dance educator to therapist was driven by Arianne’s realization of the deep therapeutic impact her workshops had. She noticed that moving memories physically allowed for an emotional release that talking alone could not achieve. “What we were doing was incredibly evocative, provocative, emotional, vulnerable, and healing,” Arianne recounts. This insight led her to pursue further skills in somatic psychotherapy, where she could formally integrate these practices into healing processes.
How Somatic Therapy Works
Arianne describes how, in therapy sessions, she encourages clients to embody their emotions or memories physically. “It’s a kind of embodied way of processing experience,” she notes. For example, she recounts a session where a client with an autoimmune condition physically took on a posture from a painful memory, leading to significant emotional shifts. This method isn’t about escaping discomfort but about engaging with it in a controlled, therapeutic setting, which can lead to acceptance and eventual relief.
The process allows for a re-experiencing of trauma in a safe environment, where the body’s memory can be explored and reframed. “It’s about feeling change, not just thinking it,” Arianne adds, emphasizing the emotional and bodily release that somatic therapy facilitates.
Somatic therapy exercises actually involve two people: you and the therapist
One of the key takeaways from Arianne’s discussion is the human connection in therapy. By sharing and mirroring physical expressions, both therapist and client connect on a primal, empathetic level. “I do a lot of movement with them too; I mirror what they’re doing,” Arianne shares, highlighting how this practice fosters an environment where healing can occur not just through distance or professional detachment but through shared human experience.
3 Somatic Therapy Exercises
Arianne suggests simple exercises for those dealing with panic or pain:
Acknowledge the Sensation: Recognize the pain or panic as a signal, not an enemy. “Hello, anxiety,” she suggests as a way to acknowledge rather than fight the feeling.
Breathe Into It: Instead of breathing away from the discomfort, breathe into it, sending your breath to where you feel the pain or anxiety. “It’s about inhaling and exhaling into the sensation,” she explains.
Re-center in the Present: Remind yourself of your current safety and environment, grounding yourself back to the present moment. “You’re here, you’re okay,” she reassures.
Arianne MacBean’s journey from the stage to the therapy room highlights a beautiful synergy between art and healing. Her work underscores the potential of somatic practices in psychological therapy, offering hope and new methods for those seeking to heal from deep-seated traumas or chronic conditions through the power of their own bodies. Her approach not only transforms personal narratives but also invites everyone to rethink how we engage with our emotions and memories, fostering a space where healing is both an individual and communal journey.
Somatic therapy is a practice that connects the mind and body for healing. It offers exercises that address trauma, stress, and enhance overall well-being. The exercises are simple and many of them you can do at home. You may even already be doing them without knowing! Somatic exercises are simple practices that connect the mind and body to promote healing and relaxation.
Somatic therapy exercises, also known as somatic experiencing exercises or somatic exercises for anxiety, can be performed easily at home to manage physical sensations related to stress and trauma. Here are five exercises you can try at home to calm your body and mind today.
Quick List of Somatic Exercises
Body Spotlight: Shine an imaginary spotlight on your body to notice sensations without judgment.
Centering: Ground yourself by focusing on the floor or chair beneath you.
Breath as Anchor: Use deep, abdominal breathing to calm your nervous system.
Body Directed Movement: Move gently to release tension and connect with your body.
Dialogue with Body: Tune into your body’s sensations and ask what it needs.
What is Somatic Therapy? Understanding Mind-Body Techniques
Somatic therapy, often referred to as somatic experiencing, focuses on the body’s role in healing from trauma and stress. Developed by Dr. Peter Levine, it emphasizes bodily sensations (interoceptive, proprioceptive, and kinesthetic) to release trapped energy without directly revisiting traumatic memories. Unlike traditional talk therapy, somatic therapy works bottom-up, starting with the body to influence the mind. Studies show it effectively reduces PTSD symptoms and anxiety by mimicking natural stress release processes in the body.
Benefits of Somatic Therapy Exercises at Home for Trauma and Anxiety
Somatic exercises at home provide numerous advantages for mental and physical health:
Releases stored trauma by addressing physical sensations like tightness or discomfort.
Reduces anxiety quickly through nervous system regulation, lowering fight-or-flight responses.
Improves emotional regulation and self-awareness for better daily stress management.
Enhances mind-body connection, similar to how full somatic therapy supports trauma recovery.
Promotes relaxation and well-being without needing professional help for mild issues.
Why Practice Somatic Therapy Exercises?
Somatic exercises address the physical signs of stress and trauma that talk therapy might miss. By focusing on bodily sensations, they help release stored trauma, reduce stress, and improve emotional regulation. They foster self-awareness and provide tools for daily stress management, promoting a harmonious mind-body connection.
5 Somatic Therapy Exercises: Step-by-Step Guide
1. Body Spotlight
The body spotlight is a practice aimed at increasing awareness of where you hold emotional distress and emotional resource. By focusing on our body with attunement, we note where there is work to be done and what resources we can draw from. Begin by finding a quiet, comfortable place to sit or lie down. Close your eyes, or drop your focus inward. Notice your regular breathing pattern, and then slow it down just a tad, nothing fancy, just slow and easy. Imagine there is an interior spotlight that you can shine around your body.
Start at one end of your body and shine your spotlight around, taking in the feelings, sensations, images, and memories that pop up. Progressively move your attention through your body to the other end. As you light up each part of the interior landscape of your body, notice any sensations – tightness, warmth, tingling, pain, or comfort. Don’t judge, just acknowledge and note. This exercise can reveal areas where you might be holding stress or trauma, and where you gather strength and love, teaching you to tune into your body’s signals which often go unnoticed in daily life.
2. Centering
Centering is essential if you feel disconnected from your body or overwhelmed by emotions. It helps remind your body that you are safe, even if your emotions feel too strong. To practice, sit or stand with your feet firmly planted on the ground. Keep your eyes open and concentrate on the sensation of the ground beneath your feet – the firmness, the temperature, the texture through your shoes or socks.
If you’re sitting, feel the chair beneath you and sense where your body ends and the chair begins. Pay attention to the way the floor or chair hold and press into your body. Feel your edges. Look around the room and name the things you see. Tell yourself, “I am here. My body is OK.” Centering techniques help anchor you in the present moment, reducing anxiety and the feeling of being “out of body.” They are particularly useful for managing symptoms of PTSD or dissociation, providing a sense of safety and control over your physical environment.
For variations in somatic exercises for anxiety, try adding gentle foot movements like wiggling toes to enhance grounding.
Addy Sonneland, Somatic Therapy
Heal from somatic issues
Your body is struggling, and you know anxiety is the culprit. It’s difficult to calm yourself, leading to either panic attacks, IBS issues, sleep issues, or even problems connecting with others.
I help people just like you experience relief. I’m Addy Sonneland, AMFT and I provide certified somatic psychotherapy in Pasadena and throughout California.
Schedule a 15-min phone call with me to hear how I can help you reduce anxiety with somatic therapy:
Breath work in somatic therapy isn’t just about deep breathing; it’s about reconnecting with your life force. Your breath is ALWAYS there for you as a tool for regulation. It is the quickest way to calm your nervous system. To practice, find a comfortable position, sitting or lying down. Place one hand on your abdomen and the other on your chest. Inhale deeply through your nose, allowing your abdomen to rise while keeping your chest relatively still. Exhale slowly through your mouth.
Focus on the sensation of the air entering and leaving your body, the rise and fall of your abdomen. If your mind wanders, gently bring it back to your breath. This exercise can be done anywhere and helps to activate the parasympathetic nervous system, promoting relaxation and reducing stress levels. It’s a fundamental tool in somatic therapy for managing anxiety and panic attacks.
4. Body Directed Movement
Body directed movement encourages you to let your body lead the way, moving in ways that feel natural and releasing. This can help discharge pent-up energy and emotions stored in the body. Start in a standing position with feet shoulder-width apart. Close your eyes and take a few deep breaths. Begin to move your body slowly, allowing it to guide the movement – sway, stretch, shake, or twist as feels right.
Pay attention to areas of tension and allow movement to flow through them. Continue for 5-10 minutes, then gradually slow down and come to a still position. Reflect on how your body feels after the exercise. This practice helps release physical tension and emotional blockages, improving flexibility both physically and emotionally. It’s particularly beneficial for those who feel stuck or repressed in their emotional expression.
5. Dialogue with Body
Dialoguing with your body involves listening to and communicating with your physical sensations as if they were messages from a wise friend. This exercise fosters a deeper understanding and compassion for your physical self. Sit or lie in a comfortable position. Close your eyes and scan your body for any sensations – pain, tightness, warmth, etc.
Once you identify a sensation, focus on it and ask, “What do you need right now?” or “What are you trying to tell me?” Listen for any intuitive responses – they might come as thoughts, images, or feelings. Respond with compassion, perhaps by adjusting your position or offering kind words internally. This dialogue can uncover underlying emotional needs and promote self-healing. It’s useful for developing self-compassion and addressing chronic pain or illness from a holistic perspective.
How to Build a Daily Somatic Routine at Home
Starting a somatic routine doesn’t need to be complicated. The most effective changes often begin with small, consistent steps. If you’ve already tried the exercises above, choose one or two that felt most natural and build from there. Set aside 5 to 10 minutes each morning or evening—somewhere quiet, where you can be alone with your body.
A daily routine might look like this:
Start with a few grounding breaths.
Do one somatic movement or scan.
Reflect for a minute on how you feel afterward.
Over time, this practice becomes less about “fixing” something and more about reconnecting with yourself.
Common Mistakes to Avoid With Somatic Exercises
Somatic exercises are gentle, but they can bring up strong emotions or sensations if done too quickly or without mindfulness. Here are a few common missteps to look out for:
Doing too much, too soon – These practices work best slowly and with intention.
Expecting instant relief – Somatic work often works beneath the surface first.
Forcing movements – If your body resists, it’s a signal to pause, not push.
Not checking in afterward – Reflection helps track subtle shifts and keeps you connected.
It’s okay if your practice doesn’t feel “perfect.” What matters is staying present.
Signs Your Body Is Responding to Somatic Work
How do you know if the exercises are helping? The signs may be subtle at first, but they’re meaningful. People often report:
A greater sense of calm or spaciousness after sessions
Decreased tension in the jaw, neck, or shoulders
Feeling more emotionally grounded during the day
Improved sleep quality
Being able to notice and name emotions more easily
Even if changes feel small, they often indicate deeper nervous system shifts.
Combining Somatic Exercises With Other Healing Practices
Somatic work is powerful on its own, but it also blends beautifully with other forms of healing. You might:
Pair breathwork with a body scan
Do gentle stretching or yoga before a somatic movement
Journal after exercises to explore what surfaced emotionally
Practice mindfulness to deepen body awareness throughout the day
Just make sure not to overwhelm yourself. The goal is regulation—not perfection.
Can Somatic Exercises Make Things Worse Before They Get Better?
It’s not uncommon to feel more sensitive, tired, or emotional after starting somatic work. This doesn’t mean it’s not working—it often means your body is finally softening and processing what’s been held for too long.
If this happens, try not to panic or shut down the practice entirely. Instead:
Go slower
Shorten sessions
Focus on grounding (feet on floor, deep breath, eye contact with something familiar)
If overwhelm persists, it might be a sign that support from a trained therapist could help you process things safely.
Creating a Grounding Space for Somatic Practice
You don’t need a fancy studio. A small, quiet space in your home—corner of a room, a mat on the floor, even a cushion by a window—can be enough. What matters most is how the space feels. Consider:
Dimming lights or using soft lighting
Playing calming background music or white noise
Keeping grounding objects nearby (a soft blanket, weighted item, or calming scent)
Your body is more likely to settle when your environment feels stable and predictable.
Somatic Exercises for Specific Situations (Anxiety, Sleep, Grief)
Somatic practices can be adapted based on what you’re moving through:
For anxiety: Focus on grounding movements that bring your awareness to your feet or lower body. Try pressing your feet into the ground slowly, or clenching and releasing fists.
For sleep: Gentle body scans or slow rhythmic rocking can calm the nervous system before bed. Try lying down and placing a hand on your belly to feel each breath.
For grief or emotional release: Allow for spontaneous movement—swaying, curling, or even tears. Somatic work doesn’t always look neat, but it can open space for deep emotional shifts.
Somatic Therapy vs. At-Home Exercises: When to Seek Professional Help
While somatic exercises at home are excellent for mild stress and anxiety, full somatic therapy with a professional is recommended for deep trauma or chronic issues. For more on certified somatic practices, visit somaticexperiencing.com.
Somatic Therapy at Here Counseling in Pasadena
At Here Counseling’s office in Pasadena, our therapists specialize in somatic therapy techniques to help you connect mind and body for lasting healing. Whether you’re dealing with trauma, stress, or seeking greater self-awareness, our experts guide you through personalized exercises and sessions. Discover how somatic therapy can transform your well-being – schedule a consultation today!
WE PROVIDE SOMATIC THERAPY IN PASADENA
We offer somatic therapy in Pasadena, CA to help individuals move from disconnection to embodiment. We’ve served the Pasadena area with licensed therapists for over 10 years, helping clients with somatic complaints. Stored tension and trauma can be released, and you can learn new ways to feel safe and present in your body. We have somatic therapists who can guide you toward that transformation.
The somatic approach understands that our emotions are expressed not first with words, but with our bodily state. Somatic therapy emphasizes movement and feeling over talking and thinking. We listen to the body to create safety, greater awareness, and regulation of emotions like anxiety, depression, and panic, and traumatic stress.
We are certified in somatic interventions and can help you create lasting change in your body and mind.
Julia Wilson, Trauma Therapy in PasadenaAddy Sonneland, Somatic TherapyEMDR therapist John Allan Whitacre in Pasadena with EMDR
Somatic exercises are mind-body practices that focus on bodily sensations to promote healing and relaxation. By tuning into physical feelings like tension or warmth, they help release stress and trauma, fostering a deeper connection between mind and body. These simple techniques can be done at home to enhance emotional and physical well-being.
How often should I practice somatic exercises?
You can practice somatic exercises daily or as needed to manage stress and improve well-being. Start with 5-10 minutes a day, adjusting based on your comfort and goals. Regular practice strengthens mind-body awareness, helping you stay grounded. For trauma or intense stress, combine with professional guidance for best results.
Can somatic exercises help with trauma?
Yes, somatic exercises help release trauma stored in the body by addressing physical sensations like tightness or discomfort. They promote nervous system regulation, reducing fight-or-flight responses. While effective for mild trauma, they work best alongside therapy for deeper healing, helping you process and integrate traumatic experiences safely and effectively.
What are somatic exercises for anxiety?
Somatic exercises for anxiety include grounding techniques like centering, breathwork, and body scans to calm the nervous system. These help reduce physical symptoms of anxiety by focusing on present-moment sensations rather than worrisome thoughts.
What’s the difference between somatic therapy and yoga?
Somatic therapy focuses on releasing trauma through body awareness and sensations, while yoga combines physical postures, breath, and meditation for overall well-being. Both enhance mind-body connection, but somatic therapy is more targeted for emotional healing.
You don’t have to be a guru to do somatic work. At its core, somatic work is simply being aware of your body, and you don’t need to do anything fancy to experience its benefits. It only takes a few seconds to drop into your body, feel whatever your body is feeling, note the sensations, and then carry on with your day. Simply spending a few moments with your body’s felt experience brings you closer to your embodied self.
What does somatic mean?
The term somatic itself can be distancing because it is used mostly in academic settings and not in everyday life. The word somatic essentially means relating to the body. So, you’re doing somatic work any time you notice your body’s sensations. It’s that simple.
What is an embodied self?
An embodied self is the experience of being fundamentally connected to your physical body. The experience of an embodied self encompasses awareness of sensations, movements, and perceptions. In other words, and embodied self is a way of understanding yourself as never being separate from your physical form but rather integrated within it. The embodied YOU holds a deep sense of being present in your body and actively interacts with the world through these sensations.
Why are somatics helpful?
Somatic exercises are tools to bridge mind and body. By linking mind and body, somatics are the means toward emotional regulation, stress reduction, pain management, and general well-being. When we feel that our mind and body are working together, not fighting each other, we feel better! Somatics help us integrate our physicality and cognition, our feeling and our thinking. We can feel more dynamically whole and embodied by practicing somatics.
What somatic work can I do on my own?
Just by noticing your feet on the ground when you sit or stand is somatic work. Taking a moment to notice the rise and fall of your chest when you breath is somatic work. Feeling tightness in your neck and then rolling your shoulders around is somatic work. It really doesn’t need to be anything too complicated.
Try this somatic therapy practice
Take a minute to close your eyes or turn your focus inward. Scan the internal and external landscapes of your body. Feel the air on your skin, the clothes on you back, the way your body is in contact with the couch you’re sitting on or the floor your standing on. Send attention to any part of your body that seeks your attention. Scan your body for sensations (aches, pangs, tickles; pain, pleasure, emotion, warmth, fatigue, anything!) Notice what comes up. Acknowledge your sensations and thank them.
How can I use somatics to better know myself?
Somatics are a wonderful way to connect deeply with stored tension, pain, or destabilization that is stored in your body from past traumatic experiences or dysfunctional coping mechanisms. Working with a somatic psychotherapist can help relieve physical pain and stress, improve emotional awareness and release of trauma. In somatic psychotherapy you become more attuned to your body’s signals, develop a deeper understanding of your needs and how to respond to them with compassion.
All of us have behaviors that we unconsciously act out when we are worried. For example, if you are concerned about the state of affairs in the world, you might reach for a snack, which results in a distraction from your anxiety. Sometimes, our unconscious behaviors actually double our worry, like when we are concerned about getting a task completed so we fidget with our hands and ruminate over it, going over all the possible things that could go wrong, which results in us feeling more scared and stressed. But your body can actually help alleviate anxiety!
The behaviors attached to anxiety start out as comforting because they give us the sense that we are DOING SOMETHING with our worry, rather than just wallowing in it. These behaviors are also easier to recognize than underlying stressors because they show up in our body. We can use behaviors as signals for our deeper feelings, and work backwards from them to understand and lessen anxiety.
Noticing and changing the behaviors associated with anxiety is a somatic intervention that can unwind the coping methods that we have developed, which no loner serve us. Here are three steps you can take to understand how anxiety shows up in your body, unhook from old habits, and create new patterns that lessen your activation.
1. Notice your body’s actions
If you’re anxious, make a mental note of your body’s actions. Observe your heart racing, the tightness in your throat, your impulse to clean, or play with your hair. Name the action.
2. Notice the emotion attached to the somatic action
Look underneath the action for the hidden emotion. For example, while you tap your pen repeatedly on the desk, see if you can locate the feeling connected with that movement, like fear, overwhelm, or self doubt. Hold that feeling with compassion. Name the emotion.
3. Do something else with your body
Without judgement, get present with the action and emotion. Drop into the moment and breathe. Then, put your body into a different position. You can yawn, stretch, clasp your hands together, walk, jump, dance. Simply doing a different action can reorganize the anxious energy and direct you to a more secure place. Visualize the anxiety shifting as your body shifts.
Remember, your body is yours! If you want to move it, you can. Sometimes, emotions feel like they have taken over but your body is capable of redirecting emotions to feel less powerful. Your body is an amazing organic machine. Let it do what it is meant to do, move!
