Unit 2: Managing Trauma
IN THIS LESSON
Leveraging somatic tools can restore balance.
These tools include mindful breathing, gentle stretching, and body scans.
Somatic tools are those that reconnect trauma survivors with their physical sensations and bring your nervous system back into a balanced state.
They provide a safe way for your body to reclaim itself when a trigger happens.
These tools can include mindful breathing, tensing and releasing muscles, gentle stretching, body scans, and other guided exercises. Here are a few examples:
Box Breathing: Inhale for 4 seconds. Then, hold that breath for 4 seconds. Exhale for 4 seconds. Then, hold your breath for 4 more.
Body Scan: Briefly notice sensations in different areas of the body. Doing so builds body awareness like muscles you might be contracting without noticing.
Why do these tools work? They integrate the mind and the body; remember, trauma affects both. Therefore, these tools promote recovery in both.
Personally, I’ve found doing these exercises to be a great help. They’ve helped me realize how much stress and tension I hold in my body and force me to relax. I guess you could say there’s some mindfulness wrapped into these tools as well!
Time to Reflect
Question 1: Hop onto the Internet and search for examples of somatic tools. Write down two or three you’d like to try. Then try them!
Question 2: What difference do you notice in your mind or body after using a somatic tool?