Somatic Therapy: A Bird’s Eye View

Let’s begin with a personal story.

Back in 2016 (or maybe 2017—honestly, it’s a blur), I found myself in a relationship that was toxic AF. I stuck around longer than I should have, as many of us do. During this time, I was going hard at the gym—five to six days a week, 90 minutes or more each session. Physically, I was in the best shape of my life. Mentally, though? I was unraveling.

I had a stress response in my jaw and tongue that left my gums sore for days. My eye twitched constantly. My mood was all over the place. I also had a complicated, often unhealthy, relationship with food. Looking back, the gym was the only place where I felt a sense of peace—and I genuinely believe that saved me in some ways.

Then, one day, something unexpected happened. I was deadlifting, and mid-rep, my eyes started to well up. Within seconds, tears were streaming down my face. If I had let go in that moment, I would’ve had a full-blown ugly cry. Instead, I kept lifting, letting the tears fall, channeling whatever emotion was surfacing into the movement. It passed as quickly as it came, and I even laughed at myself afterward. “What a weird time to cry,” I thought.

Fast forward to today: I’m a somatically trained therapist, and now, it all makes sense.

That moment at the gym was an embodiment of emotion rising to the surface. My body found a way to process and release it. In hindsight, the only time I was truly able to feel deeply back then was when I was fully present in my body—lifting, breathing, grounded. That connection to my physical self, combined with the incredible support of my coach Magda from @mindfulmagda (who I still work with today), was what gave me the strength to leave that relationship and reclaim my sense of self.

This story illustrates the essence of somatic therapy.

What Does It Mean to Be Embodied?

The Oxford Dictionary defines embodied as:
“To be an expression of, or give a tangible or visible form to, an idea, quality, or feeling.”

Through embodiment, we give shape to something that often feels intangible—emotions, memories, or sensations. And once it’s tangible, we can work with it. We can process, renegotiate, and reorganize what’s happening internally.

Yet many of us are moving too fast to notice what our bodies are trying to tell us. We rush from task to task, moment to moment, disconnected from the quiet cues that signal when something isn’t quite right.

When we ignore those cues long enough, the body speaks louder:

• Chronic pain

• Digestive issues

• Eye twitching

• Jaw clenching or grinding

• IBS

• Tension headaches

• Panic attacks

Ignored cues can manifest as psychosomatic symptoms—physical discomfort with no clear medical cause.

Why Is Mindfulness Such a Buzzword?

Because it works.

Research consistently shows that mindfulness is one of the most powerful tools in therapy. There are hundreds, if not thousands, of studies confirming its physical and psychological benefits.

Jon Kabat-Zinn, the founder of Mindfulness-Based Stress Reduction (MBSR), defines it as:

“Mindfulness is the awareness that arises through paying attention, on purpose, in the present moment, and non-judgmentally.”

Paying attention. With intention. In the here and now. Without judgment.
Simple? Yes. Easy? Not always.

When was the last time you truly experienced that kind of presence?
Most of us are so disconnected from our feelings that we suppress or avoid discomfort entirely. But being mindful means slowing down enough to notice. It’s about turning inward with curiosity, and honoring the signals your nervous system is sending you in real time.

How Can You Get Started?

There are many schools of thought and methods within the field of somatic therapy, such as:

• Sensorimotor Psychotherapy

• Hakomi Method

• Somatic Experiencing (SE)

• Accelerated Experiential Dynamic Psychotherapy (AEDP)

You’ll also find deep somatic roots in Buddhism, Yoga, Taoism, and other Eastern traditions that have been integrating mindfulness for centuries.

I’m especially drawn to the work of Peter Levine, the creator of Somatic Experiencing. His language and metaphors make complex psychological concepts accessible to everyone. If you’re curious to explore, I highly recommend these books:

• Waking the Tiger

• In an Unspoken Voice

• Healing Trauma

Another excellent resource is Deb Dana’s Anchored, which introduces the nervous system and polyvagal theory in a digestible way.

Final thoughts

If you're looking to process trauma or deep emotional work, I highly recommend working with a trained somatic therapist. This type of work can be transformative, but also intense—and having a skilled professional by your side makes all the difference.

Whatever your starting point, I hope this gives you a glimpse into the power of somatic therapy and the healing potential that lies in truly connecting with your body. And whatever path you take, I hope it leads you to a deeper connection with yourself—and to the kind of healing that feels empowering, embodied, and true.

Freeze vs Shutdown: Knowing the Difference

I’ve noticed a common trend across social media, blogs, and even in casual conversations: people use terms like "freeze," "shutdown," and "collapse" interchangeably when talking about stress and trauma. This can be confusing because, while they’re related, they refer to different physiological responses.

When I was an intern, I was also confused by this. I thought they were all the same. But I’m here to tell you that they’re not—they’re distinct, and it’s important to understand the difference.

Freeze: A Sympathetic Nervous System Response

We’re all familiar with the "fight or flight" response, which is part of the sympathetic nervous system. But there’s more to it. In addition to "fight" and "flight," we now recognize that freeze and fawn (also known as people-pleasing) are also part of our adaptive responses when we perceive a threat.

When the sympathetic system is activated, our body goes into a state of high alert. We feel an increase in energy, which shows up as:

• Increased heart rate

• Higher blood pressure

• Muscle tension

• Shallow breathing

• A rush of stress hormones like cortisol

These responses are all physiologically normal and help us stay safe in the face of danger. But when we talk about freeze, it’s important to understand that even though we appear immobilized, there is still a lot of energy built up inside us.

Think about a deer caught in headlights. The deer freezes—it doesn’t move, but it’s not relaxed. It’s intensely aware of its surroundings, hoping not to be seen. This is freeze in action: energy is being held in the body, waiting for the right moment to act.

Example of Freeze:
Imagine you’re in a meeting at work, and your boss suddenly calls on you to give an update on a project you haven’t fully prepared for. Your heart races, you feel your palms get sweaty, and your mind goes blank. You might freeze in that moment, unable to speak or think clearly. Your body is full of energy and tension, but your mind is stuck in place, unable to react—this is freeze in action. You’re not physically running away, but your body is responding to the perceived threat of the situation.

Collapse/Shutdown: A Parasympathetic Nervous System Response

On the flip side, collapse or shutdown is driven by the parasympathetic nervous system, which is responsible for calming us down and helping us rest and digest. When this system is activated in response to extreme stress or trauma, it can cause a dramatic shift—essentially “slamming on the brakes” of the body’s energy.

In a shutdown state, we experience a deep parasympathetic response that can feel passive and withdrawn. People often describe it as:

• Feeling empty, numb, or detached

• Overwhelmed by tasks that were once easy to complete

• Struggling with focus, memory, and decision-making

This state is often accompanied by:

• Little to no facial expression

• Slouched posture

• Avoiding eye contact

• Speaking quietly or in a disengaged way

Essentially, it’s a state of withdrawal, or energy conservation. It can happen when the body’s initial “fight or flight” responses don’t seem to work, leading to a feeling of helplessness or numbness. Think of how some animals "play dead" when threatened—it’s a survival tactic, and it can be an effective one in certain situations.

Example of Collapse/Shutdown:
Let’s say you’ve been dealing with a lot of stress—maybe you’re overwhelmed by your workload, struggling with relationship issues, or coping with grief. One day, everything feels like too much. You may find yourself unable to muster the energy to get out of bed, not because you don’t want to, but because you feel mentally and physically drained. Simple tasks like answering emails or getting dressed might feel impossible. You might just sit there, feeling emotionally detached from everything and everyone around you. This is a shutdown response: your body and mind are overwhelmed and withdrawing to protect you, but it can leave you feeling stuck and disconnected.

How Freeze and Shutdown Help Us Survive

Both of these responses—freeze and shutdown—are essential for survival. They’re built-in mechanisms that help us deal with extreme stress or danger. However, if we get stuck in either of these states for too long, they stop being helpful.

In the context of mental health, it’s important to understand that these physiological responses are natural and functional. But if you find yourself stuck in freeze or shutdown mode, it may be time to seek help in order to regain balance.

Getting Back to Balance

If any of this resonates with you, it’s important to know that you’re not alone. Feeling stuck in these states is more common than you might think. The good news is that with support, you can learn to regulate your nervous system and bring yourself back into a state of calm.

I encourage you to connect with a psychologist or mental health therapist who can help you understand these responses more deeply. They can also provide tools and strategies to shift your nervous system back into a more regulated state.

Remember, your story is always evolving, and your journey to healing is unique to you. Take the first step today and know that progress is possible.