Somatic Therapy Flash Cards

TRE

Floor Sequence 1 Lay on the floor and bend your knees.

Tension and Trauma Release Exercises

NOTE A set of exercises that help the body release deeply held tension and trauma.by inducing the body’s natural tremoring mechanism. TRE activates the natural reflex mechanism of shaking or vibrating that releases muscular tension and helps calm down the nervous system, which helps the body return back to a state of balance. TRE can be practiced in a group or alone. The following exercises have been proven to be a safe, self-administered program, in cases of stress, tension, and post-trauma symptoms. If you have a history of physical injuries, consult your healthcare provider before using these exercises. Note that these exercises are not alone sufficient for recovering from trauma. If you suffer from PTSD you may require the guidance of a mental health professional.

2. Open the knees wide in a rest position with your foot soles touching and the heels close to your body. 3. From that position, lift your hips off the ground for 30 seconds to one minute. 4. Gently set your hips down on the ground and let your knees relax for a minute. 5. Slightly close your knees about an inch or two and hold this position for two minutes. It is normal for you to experience tremors/shaking in this position. If it gets uncomfortable stop by stretching the legs out and pulling the toes back. When you’re done or if you needed a break, try walking around or sitting down and breathing in a relaxed manner.

Stretching the ankles

Stretching the calf muscle

1. Spread your leg's shoulder width apart. 2. Sway to one side by rolling onto the sides of your feet. You should be standing on the outside of one foot and on the inside of the other foot. Hold this position for a few seconds and sway to the other side. 3. Continue slowly swaying back and forth for about 5 to 8 times in each direction. 4. When you're done, shake out your feet.

1. Place one foot in front of you and put all your weight onto that foot. Keep the back leg on the floor just for balance. 2. Lift the front heel off the ground as high as you feel is comfortable and go up and down on your toes. Repeat about 5 to 8 times. 3. Once finished, shake the leg you just exercised. 4. Repeat the same with the other foot.

Stretching your inner legs, hips & back 1. Stand with your legs spread a comfortable width apart. 1. Fold forward, bending the knees. You may not put your hands on the ground if that is too difficult. 2. With your hands in the center, take 3 deep breaths and relax by allowing gravity to naturally stretch your body. 3. Then slowly walk your hands to one foot. Hang onto the leg or the floor and hold this position for three slow, deep breaths. 4. Go over to the other foot. Hold this position for three deep breaths. 5. Move your hands back to the center and reach between your legs behind you. Hold this position for three deep breaths. 6. Once finished, go back to standing position and place your hands for support as you stand.

Stretching the upper legs

1. Place one leg in front of the other. 2. Lower your hips slightly as if you are about to sit on a chair. This will cause the knee of your front leg to bend. Do not let it bend beyond the length of the foot. Keep bending and straightening your standing knee for about 5 to 10 times. 3. Once finished, shake the exercised leg. 4. Switch to the other leg and repeat the same.

Wall sit exercise upper leg muscles

Stretching the front of the body

1. Place your feet beyond hip-width apart. 2. Place your hands partly on the lower back. You can look down or up. 3. Bend your knees slightly and bow your back slightly as you move your hips forward. 4. Gently rotate to one side, looking behind and keeping the bowed position. Take three deep breaths. 5. Come center and rotate in the opposite direction. Take three deep breaths. 6. Return to the center position. Take three deep breaths and come standing in a normal position.

1. Sit with your back against the wall as though you were sitting on a chair, feet a comfortable distance apart. 2. Once it becomes slightly uncomfortable, move up the wall about an inch or two. 3. Again if this becomes too uncomfortable, move up the wall about an inch or two. The goal is to allow your legs to tremor/shake without pain. 4. After about 3 to 5 minutes, push off the wall to a standing position. 5. Bend your knees slightly and allow yourself to hang forward. It is normal for the body to start shaking in this position. Touch the ground with your hands and stay there for a minute if possible.

Somatic break from prolonged concentration

SOMATIC THERAPY

Somatic therapy is a body-focused approach that may be particularly helpful if you have symptoms of chronic stress or post-traumatic stress disorder (PTSD) Somatic therapy also involves learning how to calm or discharge that stress, tension and trauma. These techniques can include breathing exercises, dance, mindfulness and other body movement techniques. Somatic therapy techniques are body focused to help us calm our nervous systems that have been overloaded by stress.

Have different types of music ready to go on a playlist beforehand. As you play each song, really pay attention to how the music makes you feel. Dance or move in a way that is in alignment with your feelings. Focus on the connection between the mind and the body

Somatic exercise for anger

Progressive muscle relaxation

Lie down on your back. Starting from the face and working your way down to your toes, clench each muscle group one at a time. After several seconds of clenching and holding tension in those muscles, completely relax that muscle group. Work one muscle group at a time until the whole body is relaxed.

push the wall

The Wall Push helps release anger, frustration, and feelings of sadness from the body. Find a sturdy wall that will withstand the weight of your body. Place the palms of your hands against the wall and start pushing into the wall like you're trying to move it.

For kids- use metaphors -Clench your stomach, like an elephant is sitting on your tummy. -Clench your fist, like squeezing a lemon TIP

SOMATIC THERAPY

Somatic therapy is a body-focused approach that may be particularly helpful if you have symptoms of chronic stress or post-traumatic stress disorder (PTSD) Somatic therapy also involves learning how to calm or discharge that stress, tension and trauma. These techniques can include breathing exercises, dance, mindfulness and other body movement techniques. Somatic therapy techniques are body focused to help us calm our nervous systems that have been overloaded by stress.

Somatic break from prolonged concentration Have different types of music ready to go on a playlist beforehand. As you play each song, really pay attention to how the music makes you feel. Dance or move in a way that is in alignment with your feelings. Focus on the connection between the mind and the body

Somatic exercise for anger

push the wall

The Wall Push helps release anger, frustration, and feelings of sadness from the body. Find a sturdy wall that will withstand the weight of your body. Place the palms of your hands against the wall and start pushing into the wall like you're trying to move it.

Progressive muscle relaxation

Lie down on your back. Starting from the face and working your way down to your toes, clench each muscle group one at a time. After several seconds of clenching and holding tension in those muscles, completely relax that muscle group. Work one muscle group at a time until the whole body is relaxed.

For kids- use metaphors -Clench your stomach, like an elephant is sitting on your tummy. -Clench your fist, like squeezing a lemon TIP

Progressive muscle relaxation

Progressive muscle relaxation

JMR TECHNIQUE

A relaxation technique that helps you release the tension you are holding in your body and feel

1.

Push the head back as far as it will go (against a chair) Feel the tension for 5 seconds. Bring the head down and press the chin down on to the chest for 5 seconds. Feel the tension for 5 seconds. Release ,relax and feel relaxation for 10 seconds.

more relaxed and calm. The technique is simple: 1.

2. 3.

Working through the body, tense one muscle group at a time. Then release the tension and notice the contrasting feeling of relaxation.

4. 5.

2.

Somatic exercise for grounding

Somatic exercise for grounding 5 SENSES

ICE BLOCKS

Put a zip-lock bag with cold water on your eyes and upper cheeks, and hold your breath, it tells your brain you are diving underwater. This causes the “dive response” to occur. (It may take 15–30 seconds to start.) Your heart slows down, blood flow to nonessential organs is reduced, and blood flow is redirected to the brain and heart. (This strategy works best when you are sitting quietly—activity and distraction may make it less effective.)

5 things you can see around you

4 things you can touch around you

3 things you can hear around you

2 things you can smell around you

1 thing you can taste

Somatic exercise for grounding

Somatic exercise for grounding

Start by running cold water over your hands. Focus on how the temperature feels on each part of your hand, from your wrist to your nails. Switch to warm water and focus on how the sensation on your hands changes. Do this for a few minutes until you calm down.

This can include jumping up and down, dancing, jogging in place, or stretching. As you move, focus on how your body feels. You can do this with a body scan. Start with your toes and go all the way up your face, one body part at a time.

Somatic exercise for grounding body scan

Somatic exercise for grounding

MINDFUL EATING Consider the wider spectrum of the meal: where the food came from, how it was prepared, and who prepared it Notice internal and external cues that affect how much we eat Notices how the food looks, tastes, smells, and feels in our bodies as we eat Acknowledges how the body feels after eating the meal Expresses gratitude for the meal Use deep breathing or meditation before or after the meal Reflect on how our food choices affect our local and global environment

Find a quiet space Tune in to your body to reconnect to your physical self. You can be anywhere, in any position Note any sensations you are feeling without judgment. Note any areas of pain & tension. Release the tension & let the feelings go without judgment

Somatic exercise for grounding

Somatic exercise for visualisation

Sit upright comfortably. Gently close your eyes. Breathe deeply. Slowly scan your body, and notice any sensations. Be aware of any thoughts you are having. When your mind wanders, focus on your breath. Gently open your eyes when you are ready. 1. 7 STEP body scan 2. 3. 4. 5. 6. 7. When distractions enter your mind, such as thoughts or feelings, take a moment to notice them without judgment. For example, if you are distracted by other obligations, notice and acknowledge to yourself: “I am thinking about my to-do list.” Manage Your Thoughts -After taking a moment to observe a thought or feeling, return your attention to the stream. Place your thought upon a leaf. You might imagine writing the thought on the leaf or attaching it in some other way. Place the leaf in the water and watch it float down the stream until it disappears. Do this exercise for 10-15 minutes. Somatic exercise for grounding

You can do this by going back to a time and place when you felt safe and happy. You could also come up with a new safe place that you haven’t experienced yet. Think about its colors, smells, and textures. Feel your body there and focus on how comfortable you feel.

You are connecting with your 5 senses in the present moment

Somatic exercise for visulization

LEAVES ON A STREAM During the leaves on a stream exercise, you will visualize yourself resting near a stream. Whenever thoughts enter your mind, you will imagine placing them atop a leaf, and watching as they float away. Find a quiet place, Sit or lie down. Close your eyes and begin taking slow breaths Imagine you are resting by the side of a stream. This scene can look however you like. Use all your senses to imagine what the stream and its surroundings look like, the sound of the water and other ambiance, the physical sensations, and anything else that comes to mind.

Somatic exercise for grounding

Somatic exercise for grounding

breathing Focus on your breathing while you control how you inhale and exhale. You can start by inhaling to the count of 4, holding for 3 seconds, and then exhaling for another count of 4. You could also repeat what you consider a happy word after each inhalation. For example, safe, peace, easy, or gone.

ALPHABET games Think of different categories of things — for instance, dogs, states, or cities. Begin with a chosen letter. Do not switch to a new letter until you have identified at least 5 objects that start with that letter. You can repeat this exercise with a new letter Somatic exercise for grounding balance on block Take a yoga block or similar household item (a small stool or old book) and place it under one foot. Practice balancing on one foot, and then pendulating your free leg back and forth in circles. If this feels easy, you can try balancing forward toward the floor and then back to an upright position. Play with your balance zone, how far can you stretch, reach or swing before you feel at your edge? Can you balance with your eyes closed? Notice how your system feels after a few minutes of balancing play.

Somatic exercise for grounding

Cold Plunges

Fill your tub up halfway with cold water. Then, add three 5 lb (2.3 kg) bags of ice to chill the water to around 55 to 68 °F (13 to 20 °C). Slowly submerge your body into the ice bath and take deep breaths to calm down and help lower your heart rate. Focus on your breathe and bodily sensations. Focus on your breathing in the present moment. Do not stay in an ice bath for longer than 5-10 minutes. Short-term exposure to cold temperatures may improve the mind’s ability to withstand discomfort and cope better with stressful environmental changes.

Somatic break from trauma response Shaking your body When you do a somatic (body-based) shaking practice, you allow your body to return to safety by releasing the energy of fear that is present within you when you face a life threat. A great time to do the practice is when you notice tension and tightness in your body and still feel really connected and present. You can try shaking each limb one by one, shaking your whole body, or even putting on a song and having a good whole-body dance. This is helpful after a stressful day or situation. Coming down from an anxiety attack or even after intaking stressful information

Somatic exercise for anger pendulum self hug Cross your arms over your chest and give yourself a hug. While hugging yourself, alternate tapping each hand against the opposite shoulder. Try to keep a rhythm. Keeping a rhythm helps to soothe the amygdala (the brains fire alarm). Somatic exercise for grounding & awareness ball under foot Take an exercise ball or tennis ball and place it under your right foot while standing. Slowly apply pressure with your foot to feel the shape of the ball underfoot. Slowly apply pressure with your foot to feel the shape of the ball underfoot. Now practice shifting your attention from your internal/somatic state for a few moments to the sensation of the ball under foot for a few moments. Alternate a few times, then practice holding both in your awareness at the same time.

Somatic exercise for self regulation

self hug

Cross your right arm over your chest, placing your hand near your heart. Then, cross your left arm, placing your left hand on your right shoulder. This can make you feel contained, which may make you feel safe. Hold the hug for as long as you need.

Somatic exercise for self regulation

Lie on your back with your knees bent and your feet flat. Extend your arms wide, turning your right palm down and your left palm up. Slowly roll your arms in opposite directions, so your right palm turns up and your left palm turns down. Rotate your arms farther each time. Make this a full-body movement by incorporating the legs. Moving in time with the arms, lower your knees toward the palm-down side and turn your head toward the palm-up side. Repeat in the other direction. Continue to roll back and forth in a fluid movement. Move slowly, noticing how your coordination shifts after practicing the full movement five to 10 times. Perform this series with your eyes closed to enhance the shift in your body awareness. Somatic exercise for self-regulation movement flow

BODY TAPPING

With your hand in a cupping position, tap your body all over, from your feet to your head. You can also try squeezing different parts of your body, instead of tapping them. This will help you with grounding, but also help your body recognize your boundaries — which can also give you a sense of being contained and safe.

Somatic exercise for grounding

Somatic exercise for grounding

TOWEL TWIST

Skiing Bend your knees slightly and rotate your legs to the right at the same time and then to the left at the same time. Allow your back to arch and flatten in a natural pattern. Repeat this movement pattern five to 10 times on each side moving in a slow and fluid motion. Notice how this feels on the right and left sides of your back. Extend your legs long and try the same movement pattern, rotating five to 10 times to each side. The sensations in your back should be similar, but more subtle.

Lie on your back with your legs extended. Close your eyes and twist your right leg outward, allowing your lower back to arch. Twist it inward, allowing your back to flatten. Repeat this pattern on both sides five times, noticing how the movement of your leg affects your lower back. Next, try rotating both legs inward and outward in a pigeon toe and duck foot pattern. Practice this five times, noticing when your back wants to arch and flatten and allowing it to move accordingly.

Somatic exercise for self-soothing

Somatic exercise for self-soothing

Find a comfortable and quiet space to sit in a chair or lie down on the floor. Feel your feet touching the floor and how they are being supported. Feel your hands resting on your lap, on top of the belly, or on the floor. Feel how your hands and arms are being supported. Feel your back is being supported by the chair or floor. Adjust your posture until you find yourself feeling completely comfortable and supported. Use your senses to connect with a pleasant sensation around you: Explore the colors, shapes, light and shades in the room around you Explore the fragrance in the room Feel the texture of your clothes, of the chair or the floor Listen to the sounds in the environment, those near and far Use your internal senses to connect with a pleasant sensation within you: Bring your attention to relaxed muscles Pay attention to the softness of your breath Feel the warmth and coziness of your body Draw your attention to each of those sensations for a few moments each time. Notice the physical and emotional comfort that they generate.

CHILD HOLD

Lie on your back with your knees bent. Pull your left knee toward your chest and hold it with your left hand. Place your right hand behind your head. Exhale and lengthen your spine as you lift your head to your left knee. Inhale and arch your back as you lower your torso down. Repeat this movement three times, then switch to your other side.

Somatic exercise for self-soothing

Somatic exercise for self-soothing

Find a comfortable and quiet space to sit in a chair or lie down on the floor. Place one hand below the opposite armpit and place the other hand on top of the opposite arm, between the elbow and the shoulder, hugging yourself. Draw your attention to the sensation of being contained. You might want to imagine as if you are hugging yourself. Pay attention to the physical sensations in your body around the areas you are touching. Explore the sensations on the hand under the armpit, like temperature and pressure. Explore the sensations on the skin and muscles of the arm being hugged by the other hand. Explore the sensations of feeling your arms across the chest. Connect to the emotional experience this creates within you, maybe you feel safe and contained. Keep exploring your physical and emotional experience, connecting to the pleasant sensations that arise.

Find a comfortable and quiet space to sit in a chair or lie down on the floor. Start by finding a comfortable position, either sitting on a chair or lying down. Place one hand on top of the belly and the other on top of the chest. While breathing normally, draw your attention to your breath. Feel the hands resting on top of your torso and explore how they move, rising and falling as you breathe in and out. Feel the warmth of your hands and explore what other sensations arise in your body. Gently try to soften and deepen your breath, allowing the belly and chest to expand freely. As you continue, pay attention to the emotional sensations that you might experience.

Somatic exercise for self-soothing

Somatic exercise for self-soothing

DANCE IT OUT

sound toning Take a deep breath and on the exhale make a long "voooooo" sound. This vocalization has been researched to help regulate stress & calm the nervous system. Repeat 5-7 times. Try it with a partner for extra co regulation. Take a moment after to notice your internal sensations and any shifts that may have occurred.

This is free-form dancing. You do not need a planned routine. Turn on your favorite music and dance like no one is watching. Only Utilize movement as a pathway to healing, particularly for those navigating trauma focus on the present moment. Dancing engages with all your senses and uses rhythm, sound, and movement to release tension, and stress and engage the vagus nerve.

Somatic exercise for self-soothing

Somatic exercise for self-awareness

STANDING

Sit with your right side against the wall, with bent knees and your feet drawn in toward your hips. Swing your legs up against the wall as you turn to lie flat on your back. Place your hips against the wall or slightly away. Place your arms in any comfortable position. Stay in this position for up to 20 minutes. To release the pose, gently push yourself away from the wall. Relax on your back for a few moments. Draw your knees into your chest and roll onto your right side. Rest for a few moments before slowly moving into an upright position. legs on the wall

Simply stand and bring awareness to various muscles in your body. Stand up straight with your feet rooted and notice how your feet grip the floor. Try to contract and release those foot muscles. Take deep breaths and notice how your abdominal muscles expand and contract, bringing awareness to how this feels. Finally, scan your body from top to bottom, noticing how your different muscles feel, and especially any areas of tension.