How the Sessions Work
What you will experience during SE sessions
Below you will find a general outline of how the sessions work, but I will work through the process with you in a safe and calm way. You can start to notice the benefits after just one session, however it will likely require a number of sessions to fully process your Trauma. How many sessions is up to you, and how you feel.
Understanding your body responses
I will start by explaining how the sessions work. Then I'll ask about how you are feeling. Additionally, you can tell me about any recent or past events that have been stressful or if you’ve been feeling anxious or overwhelmed. However, I'm not just interested in your thoughts. Importantly, I am interested in how your body responds. Trauma can often leave physical traces, like tightness in your muscles, a fluttering feeling in your stomach, or shallow breathing. I will help your understand why this is happening.
Resourcing
During the sessions, I will help you find “resources.” These are positive experiences or memories that make you feel safe and strong, eg, thinking about a time when you felt calm and happy can be a resource. These resources help you stay grounded and provide a sense of safety during the session.Although, It may even be just getting you to a feeling of calm and safety within your body. However, there are many methods of resourcing and I'll help you find one that suits you the best.But, like the roots of a tree, we will build a strong foundation, then you can always go back to if feeling overwhelmed.
Tracking sensations
Next, you will focus on what’s happening inside your body. I might ask you to close your eyes and do some rhythmic breathing. You will pay attention to any sensations you feel—maybe your shoulders feel tense, or your heart is racing. This process is about tracking those sensations. It is about noticing these sensations without trying to change them. Like droplets on a calm lake, we'll allow those ripples of sensations to just take their natural path.
Pendulation and Titration
Somatic experiencing uses two important techniques: pendulation and titration. Pendulation is about moving between feeling the stress or trauma and then shifting back to a neutral or positive state. (using your resource) It’s like a pendulum swinging back and forth. Titration involves dealing with small pieces of the trauma at a time, rather than facing it all at once. This helps prevent you from becoming overwhelmed.
Discharge and Integration
As you become more aware of your body’s sensations, you will start to notice small changes. You could feel warmth, tingling, or even a sense of release, eg like a big sigh. This process is known as discharge. It is your body’s way of letting go of stored stress and tension. Towards the end of the sessions, I will then help you integrate what you’ve experienced. You will be guided in understanding how your body and mind are connected. You will understand how the sensations you felt relate to your emotions and experiences. This integration helps you process and make sense of the changes happening within you.
After the Session
After each of the sessions, it is normal to feel a range of emotions. You might feel lighter and more relaxed, additionally you could feel tired and introspective. It is important to be kind to yourself and give yourself time to adjust. Drinking water, resting, or engaging in a gentle activity like walking can help you continue processing your experience.
Before we finish our session, I will ensure you’re grounded and fully integrated back in the present. Finally, you leave with a sense of safety, calm and relaxation.
Any questions? Find out some answers below
Who can benefit from Somatic Experiencing
- Individuals who have experienced trauma or chronic stress.
- People struggling with anxiety, panic attacks, or other mental health conditions.
- Individuals who are seeking to release physical and emotional tension and reconnect with their bodies
Isn't Somatic Experiencing just learning to relax
One common misconception about Somatic Experiencing is that it is simply a relaxation technique, akin to practices like progressive muscle relaxation or guided imagery. While SE can indeed promote a sense of relaxation in the body, it is a much more comprehensive approach to trauma healing and nervous system regulation.
Unlike purely relaxation-based techniques, SE works directly with the physiological effects of trauma, including the dysregulation of the autonomic nervous system and the storage of survival energy in the body. Through practices like titration, pendulation, and the completion of survival responses, SE helps to release this stored energy and restore the body’s natural capacity for self-regulation.
How many sessions will i need
The length of Somatic Experiencing treatment can vary widely depending on the individual and the nature of their trauma. Some individuals may experience significant relief from their symptoms after just a couple of sessions, while others may require longer-term work to fully process and integrate their experiences.
In general, SE is a gradual and titrated approach to trauma healing, with a focus on building resources and resilience over time. Some individuals work with an SE practitioner for several months, others for a shorter time, with sessions typically occurring on a weekly or fortnightly basis.
It’s important to note that the goal of SE is not just symptom relief, but a deeper level of nervous system regulation and embodied transformation. This process can unfold over time, as individuals learn to build new patterns of response and relationship to their experiences.
Ultimately, the length of treatment will depend on each individual’s unique needs, goals, and pace of healing. An experienced SE practitioner can help to assess progress and adjust the course of treatment as needed.
Can Somatic Experiencing sessions be done online
Yes definitely they can.
While Somatic Experiencing was traditionally done in person, with the therapist and client working together in the same physical space, it is very common now for the process to be undertaken online.
Many SE practitioners now offer remote sessions, using video conferencing platforms to connect with clients.
It can be a highly effective way to work with trauma and build nervous system resilience.
Does Somatic Experiencing mean I have to relive my Trauma
Another common misconception about Somatic Experiencing is that it requires individuals to relive or re-experience their traumatic memories in detail. This is not the case. In fact, SE takes a distinctly different approach to trauma processing than many traditional talk therapies.
In SE, the focus is on working with the physiological effects of trauma in the present moment, rather than on rehashing the details of the past. While memories and emotions related to the trauma may arise during the course of therapy, the emphasis is on tracking the bodily sensations and responses that accompany these experiences, rather than on telling the story of what happened.
This body-based approach can be particularly helpful for individuals who find it difficult or overwhelming to talk about their trauma directly. By working with the felt sense of the experience in the body, rather than just the cognitive or emotional aspects, SE can help to gently process and integrate traumatic experiences without the risk of re-traumatisation.
Somatic Experiencing or talk therapy?
If you find it easier to communicate through words and prefer introspection and talking through your Trauma, then talk therapy might be more suited for you. However, if you feel that emotional issues are manifested physically or you struggle to express emotions verbally, Somatic Experiencing can offer a more effective approach. I have experienced both methods, and the latter has been more transformational for me. The choice is entirely up to you, and what you feel most comfortable with.
How do I know if I'm ready for therapy?
In a society that often glorifies strength and resilience, the idea of seeking therapy can be perceived as a sign of weakness. Most people don’t realise that seeking help shows immense courage and self-awareness. Therapy isn’t just for when you’re in a crisis, it’s a valuable tool for growth and building resilience.
1. You’re suffering.
You’re in pain a lot of the time: the distress of depression, the agitation of anxiety, the longing of grief, the frustration of OCD, the horror of trauma. In one way or another, you’re hurting.
2. You’re struggling to deal with life.
Your internal struggles are affecting you at work or at school, or are hurting your relationships. You often feel overwhelmed and may find yourself overreacting to even small daily hassles. It feels like you’ve come to the end of your own ability to meet life’s demands.
3. Things are getting worse despite your best efforts.
You’re doing everything you know to feel mentally and emotionally well, but nothing seems to help. Maybe anxiety is escalating or depression is deepening. Your sleep may be getting worse, or your drinking is out of control. You feel like you’re heading in the wrong direction and you can’t seem to stop.
4. Someone you trust who knows you well suggests it.
Sometimes the people who are close to us can see us more clearly than we see ourselves. They may recognise that outside help is a good idea before we do. Even if their recommendation is driven partly by frustration with you, consider it as carefully as you can. One word of caution: If you start therapy at their urging, find something in it for you as soon as possible. Therapy works best when you see it as an investment in yourself.
5. You want to start therapy more than you don’t want to.
Starting therapy is almost never a 100-percent-certain slam dunk decision, but will involve ambivalence. Part of you will say yes, and another part will say no. Change is always that way.
At some point, the part of you that is ready to face the difficulty and unknowns of finding a better way will say to the part of you that’s afraid to change: “Come on—let’s do this.” Healing begins before your first therapy session. Healing begins when a voice inside you lets you know it’s time.
If you’re not sure, let’s have a free and friendly chat to discuss this further.
How much do the sessions cost?
A Somatic Experiencing session costs £60. However, I offer a discount of 12% for those who bulk book 5 sessions or more.
In certain circumstances I may offer a discount for individual sessions, if you are struggling financially. Please contact me to discuss this.