Trauma lives in the body as much as the mind: braced shoulders, a clenched jaw, a gut that never unknots. Somatic work starts with physical sensation instead of thoughts, which helps when talking about it is too much.
Somatic Experiencing has one controlled trial showing PTSD improvement and a growing but limited research base. Progressive muscle relaxation has stronger support for anxiety and stress. Expect help with regulation, not a replacement for trauma-focused therapy.
| 01 | Short body scanMove attention from feet to head. Notice, don't fix. Name one place that feels neutral or okay. | 3 min |
| 02 | Find your resourceLocate a spot in the body that feels steady (hands, feet, back against the chair). That's home base. | 1 min |
| 03 | TitrateTouch a mildly uncomfortable sensation for a few breaths, no more. Small doses, not the whole thing. | 1 min |
| 04 | PendulateSwing attention back to home base. Back and forth teaches your system it can go there and come back. | 3 min |
| 05 | ReleaseTense each muscle group for five seconds, then let go. Shake out arms and legs. Let the body discharge. | 5 min |
Go slow. If you feel numb, far away, or flooded, stop, open your eyes and ground (Chapter 5). People with heavy dissociation should do this work with a trained practitioner.
| ✕ | Fault: Diving into the worst sensationCorrection: Titration means small doses. Work the edge, not the center. |
| ✕ | Fault: Skipping home baseCorrection: Without a resource to return to, you're just flooding yourself. Find it first. |
Look for a Somatic Experiencing Practitioner (SEP) or a trauma therapist trained in sensorimotor approaches. Ask about their training and how they handle dissociation.