What is Somatic Therapy... and can it help you?

When you think of therapy, you might picture sitting across from a counselor and talking through your thoughts, emotions, and life experiences. That’s the classic “talk therapy” approach—and for many, it’s incredibly helpful.

But what if your body is trying to tell a story, too?

Somatic therapy is a body-based approach to mental health that focuses on the connection between your mind and body. It’s especially helpful if you’ve ever felt like you’ve done all the “talking” in therapy but still feel stuck, overwhelmed, or physically tense. Let’s explore deeper what somatic therapy is and how it can work alongside traditional talk therapies to support deep, lasting healing.

 

So what is it, exactly?

“Somatic” means “of the body.” Somatic therapy recognizes that our experiences—especially traumatic or stressful ones—don’t just live in our minds. They can get stored in our bodies, too. That might show up as chronic tension, trouble breathing deeply, panic attacks, or feeling disconnected or numb.

Somatic therapy helps you tune into these physical sensations with curiosity and compassion. You might work with your therapist to notice how your body responds in certain situations, practice grounding techniques, or gently release held tension through movement, breathwork, or stillness.

 

How is it different from Talk Therapy?

Talk therapy focuses on thoughts, beliefs, memories, and feelings—usually through conversation. It can help you understand why you feel a certain way or what patterns might be influencing your life.

Somatic therapy, on the other hand, focuses on how those feelings show up in your body. Are your shoulders always tight? Do you feel a knot in your stomach when you talk about a certain topic? Somatic therapy helps you become aware of those sensations and gently work with them, instead of just pushing through or ignoring them.

Together, somatic and talk therapy offer a more complete path to healing: head and heart, mind and body.

 

What happens in a Somatic Therapy session?

Every session is different and tailored to your needs, but here are some things you might experience:

• Body awareness: Your therapist may guide you to notice areas of tightness, warmth, or numbness in your body.

• Breathwork: Simple breathing techniques can help calm your nervous system and build a sense of safety.

• Movement: Gentle movement, stretching, or even changing your posture can help shift stuck energy.

• Grounding: You might practice focusing on your feet, surroundings, or other present-moment sensations to feel more anchored.

• Talking: Yes, there’s still talking! You can share what you’re noticing in your body or explore emotions that arise as you reconnect with yourself.

 

Can it help with Anxiety, Trauma, or Burnout?

Yes. Somatic therapy can be especially powerful for folx who:

• Struggle with anxiety or panic attacks

• Feel “stuck” in therapy or like they “know” what’s wrong but can’t change it

• Have experienced trauma, abuse, or chronic stress

• Feel disconnected from their body or emotions

• Experience chronic pain or tension with no clear medical cause

It can also be a great support for anyone looking to feel more grounded, present, and connected to themselves.

 

Is it right for me?

If you’re curious about somatic therapy, you don’t have to choose between it and traditional talk therapy. Several therapists at Phases Therapy now integrate both approaches, helping you process experiences on both a mental and physical level.

You don’t need to have a background in mindfulness or movement to benefit—just a willingness to explore and gently reconnect with your body at your own pace.

 

Final Thoughts

Healing doesn’t have to be all in your head. Your body carries wisdom, too. Somatic therapy offers a gentle, empowering way to listen to that wisdom—especially when words aren’t enough. Whether on its own or combined with talk therapy, it can help you feel more whole, more regulated, and more you.

 

Resources

Levine, P. A. (2010). In an unspoken voice: How the body releases trauma and restores goodness. North Atlantic Books.

Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy. W. W. Norton & Company.

Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking Press.

Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic experiencing: Using interoception and proprioception as core elements of trauma therapy. Frontiers in Psychology, 6, 93. https://doi.org/10.3389/fpsyg.2015.00093