What is Somatic Experiencing?
Somatic Experiencing (SE) is an evidence informed, integrative and holistic approach to embodied transformation, designed to work with the whole human from the bottom up, top down and inside out. It is a transformative therapy in which you heal stored Trauma. You don’t just talk about your experiences, you feel your way through them.
“You’ve got to feel it to heal it” (Ben Tannahill)
Somatic Experiencing is based on the premise that the body has an innate ability to heal itself and that trauma symptoms are often the result of incomplete or interrupted physiological responses to traumatic events. By focusing on physical sensations and bodily experiences, SE aims to help individuals complete those responses and restore their natural state of homeostasis.
SE emphasizes the importance of resourcing, which involves identifying and strengthening internal and external resources that can help individuals cope with stress and trauma. These resources can include physical sensations, memories, emotions, and relationships. By learning to access and utilize these resources, individuals can increase their resilience and improve their quality of life.
Somatic Experiencing also utilises various techniques to help individuals regulate their nervous system and manage overwhelming emotions. These techniques include pendulation, titration, grounding, and resourcing. Pendulation involves moving back and forth between sensations of safety and sensations of discomfort, while titration involves breaking down overwhelming experiences into smaller, more manageable parts. Grounding techniques help individuals stay connected to the present moment and their physical surroundings, while resourcing techniques help individuals access positive experiences and emotions.
SE can be used to treat a wide range of trauma-related issues, including depression, low self-worth, anxiety, anger, grief, and chronic pain. It has been shown to be effective for both children and adults and can be used in conjunction with other forms of therapy or as a standalone treatment.
How is Somatic Experiencing different to talk therapy?
Unlike other approaches to working with Trauma, such as talk therapy, you will not be asked to go through your whole story or examine your past in detail. Traditional approaches tend to focus on cognition, that is, how thought influences emotions and behaviour. This involves focussing on the problem with a view to reducing symptoms. You try to think your way through your Trauma.
In Somatic Experiencing, the focus is on the present moment, and what you can do now to reduce the impact of your trauma.
Through supporting increased awareness of bodily sensations and impulses, you will work with the interrupted flight, fight, freeze response to explore and reduce the underlying nervous system dysregulation you are experiencing.
We explore the nervous system in a way that is gentle, and a pace that suits you and works to support distress and find resolution.
You release the impact of your trauma through the body in a gentle but highly effective way.
How does a Somatic Exeriencing session work?
Understanding Your Body’s Responses
I will start by talking to you about how you’re feeling. I’ll ask you about any recent events that have been stressful or if you’ve been feeling anxious or overwhelmed. I’m not just interested in your thoughts but also in how your body responds. Trauma can often leave physical traces, like tightness in your muscles or a fluttering feeling in your stomach.
Tracking Sensations
Next, you’ll focus on what’s happening inside your body. I might ask you to close your eyes and take a few deep breaths. You’ll pay attention to any sensations you feel—maybe your shoulders feel tense, or your heart is racing. This process is called “tracking.” It’s about noticing these sensations without trying to change them.
Resourcing
During the session, I’ll help you find “resources.” These are positive experiences or memories that make you feel safe and strong. For example, 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.
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. 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
As you become more aware of your body’s sensations, you might start to notice small changes. You could feel warmth, tingling, or even a sense of release, like a big sigh. This is known as “discharge.” It’s your body’s way of letting go of stored stress and tension.
Integration
Towards the end of the session, I will then help you integrate what you’ve experienced. You’ll be guided in understanding how your body and mind are connected and 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 your session, it’s normal to feel a range of emotions. You might feel lighter and more relaxed, or you could feel tired and introspective. It’s 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.
