Somatic Therapy Flash Cards

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.