Let’s chat about something quite extraordinary—somatic experiencing exercises. It’s a form of therapy that can seem almost mysterious in its simplicity and profound in its effects. So, what is Somatic Experiencing, and why is it such a powerful tool in the world of mental health and emotional regulation?

What Is Somatic Experiencing?

Developed by Dr. Peter Levine, Somatic Experiencing (SE) is a body-oriented approach to healing trauma and other stress disorders. It’s based on the observation that wild prey animals, though regularly threatened, are rarely traumatized.

Unlike humans, animals in the wild use innate mechanisms to regulate and discharge the high levels of energy arousal associated with survival behaviors. SE helps people tap into these natural rhythms to release traumatic shock, which is key to transforming PTSD and the wounds of emotional and early developmental attachment trauma.

Why and How Do Somatic Experiencing Exercises Help?

Somatic Experiencing helps by:

• Restoring Self-Regulation: Helps to reset the nervous system, promoting a return to a state of balance.
• Releasing Stored Energy: Facilitates the release of energy and tension stored in the body during a traumatic event.
• Reinforcing Resilience: Builds resilience to stress by enhancing the body’s capacity to handle and recover from stress.
• Fostering Awareness: Increases body awareness, which can help identify and prevent the physical onset of stress and trauma.

What Does It Help?

• Trauma Recovery: Particularly effective in healing the symptoms of PTSD and other trauma-related health problems.
• Stress and Anxiety: Useful for managing and alleviating symptoms of anxiety and chronic stress.
• Physical Symptoms: Addresses physical symptoms associated with trauma such as chronic pain, digestive issues, and insomnia.
• Emotional Regulation: Assists in better emotional regulation and the development of healthier coping mechanisms.

The Top 8 Somatic Experiencing Exercises

Now, let’s explore some of the best Somatic Experiencing exercises that can help create a sense of calm and stability in your body. These are simple yet powerful techniques to start incorporating into your daily routine (and below we give you some steps to try on your own):

1. Grounding: Feel the floor beneath your feet or your back against a chair. Notice the support of the ground. This connection can help bring you back to the present moment.
2. Resourcing: Identify resources—people, places, or memories that evoke feelings of peace and safety. Imagining these can calm your nervous system.
3. Orientation: Slowly look around your environment, noticing colors, shapes, and objects. This helps reassure your nervous system that the environment is safe.
4. Pendulation: Notice sensations in your body that feel comfortable, then slowly shift your attention to areas of discomfort. Pendulate back and forth to gradually reduce intensity of distress.
5. Tracking: Pay attention to bodily sensations and changes. For example, you might notice warmth in your hands or a tingling in your toes. This awareness helps you stay connected to the present.
6. Titration: Very gently expose yourself to distressing sensations or emotions in small doses—only as much as you can handle without becoming overwhelmed.
7. Completion of Motor Actions: Often, traumatic responses are physical reactions frozen in time. Through SE, you might be guided to slowly complete a previously interrupted defensive motor response, like pushing away or running.
8. Somatic Narration: As you move through exercises, narrate what’s happening in your body. Speaking it aloud can help integrate the experience.

Somatic Experience Exercise: Step-by-Step

Ready to Try It?

Preparation:

Find a quiet, comfortable space where you can sit or stand without interruption. If you’re sitting, choose a chair where your feet can rest flat on the floor, and your back can lean slightly against the back of the chair.

1. Begin by Taking a Deep Breath:

   • Inhale deeply through your nose, allowing your belly to expand as you fill your lungs with air.
   • Exhale slowly through your mouth, letting out all the air and any tension you might be holding.
   • Repeat this breathing three times, each time noticing the air moving in and out of your body.

2. Feel Your Feet:

   • Place your feet flat on the floor. Feel the soles of your feet touching the ground. Notice the pressure of the floor beneath you. Is it cold or warm? Hard or soft?
   • Imagine roots growing from the soles of your feet deep into the earth, anchoring you securely to this spot.

3. Notice Your Body’s Contact Points:

   • Feel the weight of your body in the chair. Notice where your body touches the chair—the back of your thighs, your back, perhaps your arms.
   • Pay attention to these points of contact. How does the support of the chair feel against your body?

4. Observe Your Surroundings:

   • Without moving your head, let your eyes wander around the room. Notice objects, colors, shapes, and textures.
   • Acknowledge these details quietly in your mind, letting each observation ground you more deeply into the present.

5. Return to Your Breath:

   • Bring your focus back to your breathing. Feel each inhale and exhale as a grounding force.
   • With each breath, imagine drawing strength from the earth through your feet and spreading calm throughout your body.

6. Check in With Your Body:

   • Notice any changes in your body or emotions. Do you feel calmer, more present?
   • Acknowledge any sensations or feelings that have arisen without judgment.

7. Close the Exercise:

   • Take one more deep, grounding breath. As you exhale, thank yourself for taking this time to connect with your present experience.
   • When you feel ready, gently wiggle your fingers and toes, and slowly open your eyes if they were closed.

Each Step a Gentle Forward

These exercises might feel small, but each step is a profound leap forward in healing. The beauty of Somatic Experiencing lies in its ability to make vast changes through minute, almost imperceptible movements and moments. Remember, the key is patience and gentle attention—your body knows what it needs, and with Somatic Experiencing, you’re just learning to listen again.

At Lido Wellness our team is experienced at brining SE into treatment when it proves useful or, along with the patient, we believe it could be effective. If you want to know more about how we use somatic experiencing exercises in our mental health program, call us today: 949-541-8466.

LIDO Wellness Center is a renowned treatment center for mental health in OC with a 4.3-star rating on Google. We offer three levels of care – IOP, PHP, and OP. Our clients can choose a treatment option that best suits the severity of their mental health issue, availability, and affordability.

Importance Of Professional Mental Health Treatment in OC

Most people avoid joining one of the trauma treatment facilities to prevent getting judged by those around them and the cost factor. However, attending PTSD and trauma treatment is the only way to heal and recover from your psychiatric disorder. Conditions like anxiety, depression, PTSD, etc., do not just go away on their own. It takes a science-based approach to help you overcome your mental health treatment in OC problems and achieve mental peace and wellness.

Attending a PTSD treatment program offers several other benefits besides helping you recover from your mental illness. Some of the benefits of signing up for PTSD treatment in Orange County include:

• You can regain control of your career, relationships, health, and life.
• It can improve your performance at work and school and promote personal growth and professional development.
• It can equip you with essential skills to manage anger and stress and help you channel negative and unhealthy thoughts and emotions using a rational approach.

More importantly, seeking timely mental health treatment from one of the leading trauma and PTSD treatment centers can prevent your psychiatric disorder from worsening. Leaving your mental health issue untreated can lead to substance or alcohol abuse, suicidal tendencies, and other life-threatening consequences.

Who Should Seek Mental Health Treatment in OC?

While nobody wants to hear that they have a mental health condition, the sooner you introspect yourself and look for signs, the better the chances of achieving holistic recovery from your psychiatric disorder. You should sign up for a PTSD treatment program if you experience one or more of the following symptoms:

1. You have no control over your thoughts, emotions, and behaviors. Your thoughts affect your relationships, performance at work, and your well-being.
2. You are struggling with life’s challenges, such as an illness, loss of a loved one, divorce, breakup, job problems, etc.
3. You are consuming alcohol or doing drugs to relax and feel normal. If your drinking or drug-using patterns interfere with your health, emotions, relationships, or job, you must seek help sooner than later.

Besides, if you feel confused or fraught with emotions, seeking the help of a trained professional can help you get an unbiased and professional’s perspective.

1. Is seeking treatment for mental health issues a sign of weakness?

Absolutely not. Seeking help for mental health concerns is a profound act of strength and self-awareness. It takes courage to acknowledge the need for support and to take steps towards healing and self-improvement.

Mental health, like physical health, requires care and attention. Just as you would see a doctor for a physical ailment, consulting a mental health professional for emotional or psychological challenges is a smart and healthy decision. Remember, prioritizing your mental health is a testament to your resilience and commitment to your well-being.

2. Will I have to be on medication for the rest of my life if I start treatment?

The path of mental health treatment is highly individualized, depending on specific needs, conditions, and responses to various interventions. For some, medication can be a temporary tool to manage symptoms while working on underlying issues through therapy. For others, medication may be a longer-term solution that enables them to maintain balance and function effectively.

The goal of any treatment plan is to support your well-being in the most effective and least intrusive way possible. Ongoing communication with your healthcare provider will be key to adjusting your treatment plan as your needs and circumstances evolve.

3. How do I know if therapy or counseling is working?

Recognizing progress in therapy can sometimes be subtle, especially in the beginning. It’s important to remember that healing and growth often occur in incremental steps. Some signs that therapy is working include feeling a greater sense of self-awareness, noticing shifts in your thoughts or behavior patterns, experiencing a reduction in symptoms, or finding it easier to cope with challenges. It’s also common to face ups and downs throughout the process, as addressing deep-seated issues can be complex.

Open communication with your therapist about your progress and any concerns is crucial. Therapy is a collaborative process, and adjustments can be made to ensure that you are moving towards your goals.

Top Reasons to Choose Us For Mental Health Treatment in OC

We are a dedicated, experienced, and passionate team of therapists and mental health professionals to improve the quality of life of those suffering from psychiatric disorders. Our clinicians go to great lengths to identify the root cause of your trauma and address it using evidence-based and proven therapies.

Call 949-541-8466 to verify your insurance with us. LIDO Wellness Center is a top-rated treatment center for mental health in OC with evidence-based therapies, experienced therapists, and hundreds of positive reviews from past clients. We have helped hundreds of people suffering from various mental health conditions overcome their mental health issues and attain improved psychological wellness. Get in touch with us today for a better and brighter tomorrow.

LIDO Wellness Center offers unsurpassed DBT therapy in Newport Beach with a dedicated and experienced team of therapists. Our DBT program equips patients with mindfulness, distress tolerance, interpersonal effectiveness, emotional regulation, and other essential skills, necessary for a satisfying and fulfilling life.

What Is Dialectical Behavior Therapy (DBT)?

Dialectical behavior therapy (DBT) is a modified form of cognitive-behavioral therapy (CBT). It aims to teach recovering addicts and mental health disorder patients learn essential techniques and methods to live in the moment and healthy ways to cope with stress. It also helps regulate emotions and improve interpersonal relationships.

DBT is a highly effective therapy in treating borderline personality disorder (BPD). However, it can also help treat other mental health conditions. Dialectical behavioral therapy helps individuals achieve emotional regulation, overcome self-destructive behaviors, and heal from post-traumatic stress disorder (PTSD).

As one of the top-rated trauma treatment facilities, we offer DBT in group and 1-on-1 settings. Group setting helps teach behavioral skills, while individual therapy with a trained professional allows you to learn skills best suited for your challenges and mental health situation. DBT is an essential part of our PTSD treatment in Orange County.

Benefits of DBT

During a DBT session, your therapist will work with you to resolve the contradiction between self-acceptance and change and help you adopt positive changes. A part of this process involves offering validation, which can help you become more cooperative and experience less distress at the idea of change. Each DBT setting will have its structure and goals. Here are some of the benefits you may derive from dialectical behavioral therapy:

1. Acceptance and change – DBT can help you learn strategies to accept and tolerate your emotions, your experiences, and life’s circumstances. You will also develop specific skills that may help you make positive behavioral changes and improve your interactions with others.

2. Behavioral – Dialectical behavioral therapy can help you to analyze problems, overcome destructive behavior patterns, and adopt healthy lifestyle changes.

3. Cognitive – You will be more ready to accept positive thoughts and beliefs and overcome ineffective and disturbing ones.

DBT can also help you learn effective communication and how to be a team player. Our PTSD treatment program also helps patients learn new skills, enhance their capabilities, recognize their strengths and attributes, and develop them to lead successful lives.

What Conditions Improve With DBT?

While psychologists developed dialectical behavioral therapy to address bipolar disorder in patients, it is highly effective in treating several other mental health issues alongside BPD. As one of the top trauma and PTSD treatment centers, we use BPD to treat the following psychological disorders:

1. Attention-deficit/hyperactivity disorder (ADHD)
2. Bipolar disorder
3. Borderline personality disorder (BPD)
4. Eating disorders (such as anorexia nervosa, binge eating disorder, and bulimia nervosa)
5. Generalized anxiety disorder (GAD)
6. Major depressive disorder (including treatment-resistant major depression and chronic depression)
7. Non-suicidal self-injury
8. Obsessive-compulsive disorder (OCD)
9. Post-traumatic stress disorder (PTSD)
10. Substance use disorder
11. Suicidal behavior

Call 949-541-8466 to learn more about our DBT therapy in Newport Beach. LIDO Wellness Center uses innovative and proven therapies to address and treat mental disorders. Our PTSD and trauma treatment can equip you with essential skills for lasting mental wellness. Get in touch with us today to learn how DBT may help you heal from your mental disorder.