Somatic Therapy: When Talking Isn't Enough to Heal

Photo by Ben White | Unsplash

Have you ever tried to logic your way out of feeling anxious or upset, only to remain trapped in this emotional state? You tell yourself, "This isn’t a big deal," or "I have nothing to worry about, I'll be okay," but your body doesn’t seem to get the memo. Your heart races, your stomach churns, and you’re stuck in emotional quicksand.

If you’ve ever felt like this, you’re not alone. Many people who’ve tried cognitive-based approaches like reframing thoughts or "thinking positive" feel discouraged when it doesn't work. Despite their best efforts to challenge their thoughts, their body still feels like it’s bracing for impact.

That’s where somatic therapy—or somatic embodiment work—comes in. It’s about helping your body catch up with your mind.

Photo by Joice Kelly | Unsplash

What is Somatic Therapy?

In simple terms, somatic therapy helps you connect to and work with your body’s sensations, rather than relying solely on your thoughts. The word “somatic” comes from the Greek word “soma,” meaning body, and somatic work views the mind and body as an interconnected system.

While traditional talk therapy focuses on understanding and verbalizing your feelings, somatic therapy invites you to tune into what your body is experiencing in the moment—things like tightness in your chest, shallow breathing, or that familiar pit in your stomach. These physical cues are your body’s way of processing and storing emotions.

In fact, research shows that up to 80% of traumatic memories are stored as bodily sensations rather than words.This is why it can feel so difficult to “talk” your way out of distressing feelings. Your body remembers even when your mind can’t recall or make sense of what it’s experiencing.

Additionally, when your nervous system is activated—whether due to a real or perceived threat—the prefrontal cortex (the part of your brain responsible for logic and rational thinking) essentially goes offline. This is part of your body’s survival instinct, which is designed to react quickly, not rationally. In these moments, cognitive approaches may feel out of reach, not because you’re failing at them, but because your brain’s capacity for higher-level thinking isn’t fully accessible.

Somatic therapy helps you gently bring awareness back to your body, creating a sense of safety and regulation so you can process your feelings and regain access to the logical part of your mind. Instead of telling your mind that you're safe and okay, you’re experientially showing your body that it is safe and okay—in a way your body can understand and respond to.

The Science Behind It

Somatic work is rooted in nervous system regulation. Your autonomic nervous system (ANS) has two primary branches: the sympathetic nervous system (responsible for your fight-or-flight response) and the parasympathetic nervous system (responsible for your rest-and-digest response). When you’re stressed, your sympathetic system takes over, keeping your body on high alert. Somatic practices help activate the parasympathetic system, sending signals to your body that it’s safe to relax and return to a state of balance.

Why Logic Alone isn't Always Enough

Imagine a fire alarm suddenly blaring, red lights flashing, and sprinklers raining water down on you. Even if you know there’s no fire—maybe it’s just a drill or a false alarm—your body still reacts. Your heart starts racing, your muscles tense, your breathing becomes shallow, and you might even run away from that place.

This automatic reaction happens because your nervous system is designed to protect you, not reason with you. When it perceives a threat, real or not, your body responds instinctively. Somatic therapy helps you reset that alarm system by sending signals of safety to your body—like giving it the security code to disarm the alarm, rather than just saying, "there is no intruder."

Photo by Darius Bashar | Unsplash

What Somatic Therapy Looks Like

Somatic work can include a variety of techniques, such as:

• Breathwork: Using intentional breathing patterns to calm and regulate the nervous system.

• Grounding Exercises: Physically anchoring yourself to the present moment by noticing sensations (e.g., the feeling of your feet on the floor or the texture of a soft object).

• Movement: Gentle movement or stretches that help release built-up tension and reconnect your body with a sense of safety.

• Body Scans: Slowly bringing attention to different parts of your body to observe where you’re holding stress.

• Parts Work: Recognizing and dialoguing with different parts of yourself—such as the part that feels fear and the part that wants comfort—to foster self-compassion and inner harmony.

• Polyvagal-Informed Techniques: Practices designed to stimulate the vagus nerve, such as humming, singing, or self-tapping, to help shift your nervous system into a calmer state.

• Energy Healing Elements: Some somatic therapists may incorporate practices that align with energetic awareness, such as focusing on sensations related to warmth, tingling, or flow, to support emotional and physical release.

During a somatic-focused session, you might be encouraged to notice, describe, and even welcome your body’s sensations without judgment. Instead of fighting against your discomfort, you’re learning to move through it and ultimately release it—building the internal safety and trust needed to regulate your emotional responses.

When to Consider Somatic Therapy

Somatic therapy might be worth exploring if you:

• Feel stuck, even though you understand your triggers

• Experience anxiety or panic that seems disconnected from your thoughts

• Struggle with chronic stress or burnout

• Want to feel more grounded and connected in your daily life

Final Thoughts

Somatic therapy isn’t about ignoring your thoughts or feelings—it’s about helping your body and mind work together. When logic isn’t enough to shift your emotional state, it’s not a personal failure—it’s your nervous system doing its job. Somatic therapy offers a different way to approach healing by inviting your body to be part of the conversation.

Ready to take the next step? Whether you're curious about somatic therapy or ready to begin, I’m here to support you. Feel free to book a free consultation call or connect with Graceful Mind Therapy through social media for wellness tips, resources, and education.

by Maria Perdomo-Torres, LCSW-S, MHA, CFSW