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Unlocking the Body's Wisdom: How Somatic Therapy Can Heal the Mind

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Mar 11

Somatic therapy can heal the mind by addressing the physical manifestations of emotional trauma, creating a deeper sense of well-being. By reconnecting with the body, somatic therapy can heal the mind, helping individuals release trapped emotions and find lasting relief from stress and anxiety.

Unlocking the Body's Wisdom: How Somatic Therapy Can Heal the Mind

When we experience emotional pain or trauma, it's easy to think of it solely as something that affects our thoughts and feelings. But what if the body also holds the key to healing? Somatic therapy, an emerging therapeutic approach, challenges the conventional idea that the mind and body are separate entities. Instead, it acknowledges that emotional and psychological experiences are not only processed in the brain but also stored within our physical bodies.


What Is Somatic Therapy?


Somatic therapy, also known as somatic experiencing, is a form of body-centered psychotherapy that focuses on the connection between the mind and body. It is based on the understanding that trauma, stress, and emotional experiences can become trapped in the body and affect both physical and mental health.


This approach draws from both traditional talk therapy and techniques that encourage mindfulness, breathing, movement, and other body-based practices. By tuning into physical sensations, clients are guided to release held tension, process emotional responses, and move toward healing in a holistic way.


The Mind-Body Connection


We’ve all heard the saying, "Trust your gut" or "Listen to your body." These phrases are more than just metaphors; they’re an invitation to recognize how deeply our emotions are intertwined with our physical state. When we experience stress, for example, our bodies often react with tension, shallow breathing, or even pain. Likewise, when we’re anxious, it’s common to feel a tightness in the chest or an upset stomach. These physical manifestations are the body’s way of signaling that something needs attention.


Somatic therapy takes this concept a step further by helping individuals identify and release the physical manifestations of their emotional experiences. Through techniques like breathwork, body scanning, and gentle movement, clients are encouraged to become more aware of how their body reacts to stress or trauma. This awareness can create space for healing, as the body’s energy can begin to flow freely once blocked emotions are released.


The Role of Trauma in the Body


Trauma, whether physical, emotional, or psychological, doesn’t just reside in our memories; it can become stored in our muscles, organs, and tissues. These “somatic memories” can lead to chronic pain, illness, or even mental health issues such as anxiety or depression. The physical body, over time, may carry the imprint of past experiences that are never fully processed or expressed.


Somatic therapy helps people reconnect with their bodies, which can be crucial for releasing long-held trauma. By safely revisiting these past experiences and releasing trapped energy, individuals can achieve lasting emotional and physical relief.


Benefits of Somatic Therapy


  1. Trauma Healing: Somatic therapy offers a gentle way to process trauma by reconnecting the body with the mind. It allows individuals to release stored trauma safely, without the need to relive or retell every detail of their painful memories.


  2. Stress Reduction: Techniques like deep breathing, mindfulness, and movement can help reduce the effects of stress by encouraging relaxation and helping individuals cope with daily stressors in a healthier way.


  3. Chronic Pain Relief: Somatic therapy can also benefit those with chronic pain. Many people suffering from unexplained pain find that somatic therapy helps release tension and emotional blockages, leading to relief.


  4. Improved Emotional Regulation: This form of therapy helps individuals develop greater awareness of their emotional triggers and responses, enabling them to regulate their emotions more effectively.


  5. Enhanced Body Awareness: Through somatic therapy, individuals develop a greater awareness of how their bodies react to emotional stimuli. This can lead to healthier coping mechanisms and better overall well-being.


How Somatic Therapy Works


In a typical session, a somatic therapist guides the client through mindfulness exercises that focus on noticing physical sensations. Clients might be asked to identify areas of tension, discomfort, or pain in their bodies and then gently explore those sensations through breathing exercises or movement.


The therapist may use techniques such as:


  • Breathing exercises: To help the body relax and release stress.

  • Body scanning: To bring awareness to different parts of the body and identify areas of tension.

  • Movement: Encouraging clients to move in a way that feels natural to release blocked energy.

  • Touch: In some cases, touch can be used (with consent) to help ground the individual and facilitate emotional release.


Sessions are typically slow-paced and focused on creating a safe and supportive environment, where clients can explore and process their emotions in a non-verbal way.


Is Somatic Therapy Right for You?


Somatic therapy is especially effective for those who feel disconnected from their bodies or have trouble expressing their emotions verbally. It's also a powerful tool for individuals who have experienced trauma or have chronic stress-related conditions.


If you find that traditional talk therapy isn’t fully addressing your emotional or physical concerns, somatic therapy may provide the deeper healing that you're looking for. It complements other therapeutic approaches by addressing the mind-body connection in a holistic way.


Final Thoughts


Somatic therapy reminds us that the body holds wisdom beyond what we can often express through words. By reconnecting with our physical selves, we open the door to healing not just our minds, but our entire being. If we begin to listen to the messages our bodies are sending, we may unlock the potential for profound growth, release, and transformation.

So, what if the answer to healing is already within you, waiting to be felt?


 

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Building Resilience: Why Distress Tolerance is Your Secret Superpower

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Jan 20

Building resilience allows us to navigate life's challenges with strength and adaptability, transforming setbacks into opportunities for growth. By developing resilience, we equip ourselves with the emotional tools needed to face adversity with confidence and perseverance.

Building Resilience: Why Distress Tolerance is Your Secret Superpower

In today’s fast-paced, high-stress world, the ability to handle emotional discomfort is more crucial than ever. Yet, distress tolerance—the ability to endure painful emotions without resorting to impulsive or harmful behaviors—often gets overlooked in the conversation about mental health. While many focus on techniques to avoid distress, it turns out that the most powerful tool we have is learning to sit with it.


But what exactly does distress tolerance mean, and why is it so vital for our well-being?


What Is Distress Tolerance?


Simply put, distress tolerance refers to the skills and strategies that help us cope with unpleasant emotions, stressful situations, and challenges without falling apart or resorting to unhealthy coping mechanisms like substance use, binge eating, or self-harm. It’s not about eliminating the distressing emotions; it’s about changing our relationship with them so they no longer control us.


Psychologist Marsha Linehan, the founder of Dialectical Behavior Therapy (DBT), introduced the concept of distress tolerance to help people with intense emotional reactions learn how to navigate difficult moments without overwhelming themselves. While it’s natural to want to escape discomfort, research shows that our ability to tolerate and manage distress is a significant factor in building emotional resilience.


The Importance of Distress Tolerance in Mental Health


  1. Reduces Impulsive BehaviorWhen we’re in the grip of distress, it’s easy to act impulsively—whether that’s lashing out at a loved one, engaging in risky behaviors, or using substances to numb the pain. Distress tolerance helps us pause, breathe, and respond thoughtfully rather than reacting on impulse.


  2. Improves Emotional RegulationBy practicing distress tolerance, we become more skilled at regulating our emotions, allowing us to manage stress without being completely overtaken by it. This means we can face life’s inevitable ups and downs with greater composure and clarity, reducing the chances of emotional overload.


  3. Strengthens Coping StrategiesThe more we tolerate distress, the more we reinforce healthier coping strategies. Whether it’s through mindfulness, deep breathing, journaling, or calling a friend for support, distress tolerance opens the door to healthier responses, fostering emotional growth over time.


  4. Builds ResilienceMuch like physical muscles grow stronger with exercise, emotional resilience builds with practice. The more we face distress head-on, the more we learn to navigate it effectively. This doesn’t mean we never feel overwhelmed; rather, we develop the strength to persevere and bounce back from adversity more effectively.


  5. Improves RelationshipsWhen we’re able to stay grounded in moments of emotional intensity, we’re better equipped to engage in more empathetic and supportive relationships. Instead of letting our emotions dictate our actions, distress tolerance enables us to communicate calmly and rationally, even during tough conversations.


Practical Strategies for Enhancing Distress Tolerance


  1. Mindfulness and Grounding Exercises: Mindfulness helps us become aware of our thoughts and emotions without being consumed by them. Grounding exercises, such as focusing on your breath or using your five senses to connect with the present moment, can help you stay centered when you feel overwhelmed.


  2. Self-Soothing Techniques: Find ways to comfort yourself that don’t involve escaping from your emotions. Listening to calming music, taking a warm bath, or engaging in a favorite hobby can provide temporary relief while still honoring the feelings you’re experiencing.


  3. Radical Acceptance: One of the most powerful tools in distress tolerance is radical acceptance—acknowledging reality as it is, without judgment. This doesn’t mean you have to like or agree with what’s happening, but accepting the situation can reduce the inner resistance that amplifies distress.


  4. Distraction (in moderation): When the intensity of a feeling feels unbearable, distraction can be a healthy way to create distance from it. Engage in activities that require focus or that bring you joy—such as exercising, reading, or creative pursuits—to temporarily shift your attention.


  5. Use of Self-Talk: Challenge negative or catastrophic thoughts with more rational, compassionate alternatives. Remind yourself that distressing feelings are temporary and that you’ve coped with hard things before.


The Power of Tolerating Discomfort


Learning to tolerate distress isn’t easy. It requires patience, practice, and self-compassion. However, the benefits far outweigh the temporary discomfort. When we stop avoiding distress and instead embrace it with the right tools, we unlock our true resilience. Distress tolerance isn’t about suppressing our emotions or pretending that everything is okay—it’s about giving ourselves the permission to experience our feelings fully, without letting them take control of our actions.


As we become more comfortable with discomfort, we find that our lives become less governed by fear of emotional pain and more about the freedom to engage with life, as it is, in all its complexity.


So, the next time you find yourself in the midst of an uncomfortable situation or emotion, instead of running from it, ask yourself:


What would happen if I stopped trying to escape this feeling and simply allowed myself to experience it?


It might just be the key to unlocking a deeper sense of peace, resilience, and personal growth.


 

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When Rage Takes Over: How to Stop the Cycle of 'Nothing You Do is Right' in Relationships

  • Writer: Julie Barris | Crisis Counselor | Therapist-in-Training
    Julie Barris | Crisis Counselor | Therapist-in-Training
  • Jan 3

In moments when rage takes over, remembering simple tools like deep breathing and taking a step back can help you stop the emotional flood and regain control before saying or doing something you'll regret.

When Rage Takes Over: How to Stop the Cycle of 'Nothing You Do is Right' in Relationships

Have you ever found yourself in a whirlwind of rage, watching your partner’s every move push you further into a state of frustration and anger? The feeling that no matter what they do, it's always wrong? It’s like your emotions are completely out of control, and yet, you're also fully aware that the situation doesn’t warrant the intensity of your response.


This is the feeling of borderline rage—a form of emotional dysregulation that can hijack your rational mind, especially in relationships. It’s not just frustration; it’s a complete loss of perspective where every action your partner takes feels like an attack. Suddenly, you’re in the midst of a storm that you didn’t even see coming.



What is Borderline Rage?


Borderline rage is often associated with Borderline Personality Disorder (BPD), but it can also occur in people who don’t have a BPD diagnosis. It’s an intense, overwhelming emotional reaction to a situation that feels unfair or out of control, and it’s commonly accompanied by feelings of betrayal, helplessness, or abandonment.


When borderline rage kicks in, it can feel like a switch flips in your brain, turning you from calm to volcanic in mere moments. And once the rage is sparked, it often results in destructive behaviors—whether it's snapping at your partner, lashing out verbally, or simply withdrawing into complete silence. The emotional volatility can leave both partners feeling helpless and confused.


But here's the catch: it's not always about your partner’s actions. Often, the emotions that fuel your rage are tied to past hurts or unresolved internal conflicts, making it difficult to pinpoint exactly why something as simple as your partner forgetting to take out the trash can trigger a complete meltdown.


Why Does It Happen?


The root of borderline rage can be complex and multifaceted.


  • Past Trauma: If you’ve experienced significant emotional trauma, particularly in childhood or past relationships, your brain might be more likely to overreact to perceived slights or failures. It’s a defense mechanism: you’re anticipating abandonment or rejection, and your emotions go into overdrive to protect you.


  • Fear of Abandonment: At its core, borderline rage often stems from a deep fear of abandonment. When your partner forgets something minor or says something that feels dismissive, your mind can amplify it into a catastrophic issue. It’s not just the act; it’s the fear that it means something bigger: they don’t care, they’re leaving, they don’t value you.


  • Emotional Dysregulation: This refers to difficulty managing and responding to emotional experiences in a way that is proportionate to the situation. For individuals who experience borderline rage, the emotional response doesn’t match the event.


How to Get Out of the "Nothing You Do is Right" Zone Fast


Now that we’ve discussed what borderline rage is and why it happens, let’s look at how you can snap out of the emotional whirlpool when it feels like your partner can’t do anything right. Here are strategies to regain control:



  1. Pause and Breathe: The first step to diffusing your anger is to recognize it. When you feel the rage starting to rise, give yourself permission to pause. Step away from the situation if you need to. Step outside, go into a different room, or take deep breaths to calm your nervous system. When your body feels the physiological signs of rage (clenched fists, racing heart), your rational mind shuts down. Breathing deeply and focusing on your inhale and exhale can help to activate your parasympathetic nervous system, which calms you down.


  2. Identify Your Trigger, Not Just the Behavior: Ask yourself: What’s really bothering me here? Is it the forgotten trash or the fact that your partner is "always" forgetting things and that makes you feel undervalued? Dig deeper. It’s rarely about the thing they did. It’s more likely tied to something else you’ve experienced or an unmet emotional need. Awareness of the trigger can allow you to respond more consciously instead of reacting instinctively.


  3. Practice Self-Compassion: It's easy to get caught up in self-judgment after an emotional outburst, but this only intensifies the cycle of guilt and shame. Be kind to yourself in those moments. Acknowledge that your emotions are valid, but your reaction may not have been. It’s okay to feel angry—but it's also important to handle that anger in a healthier way. Forgive yourself for losing control, and give yourself permission to repair the situation.


  4. Shift Your Focus: When you’re in the middle of an argument, try shifting your focus from the behavior that upset you to what you need in that moment. Are you feeling neglected? Do you need reassurance? Focus on your emotional needs and express them directly. Instead of attacking your partner for being careless, say something like, “I feel invisible when the small things are forgotten, and I need more attention and care to feel loved.” This shifts the conversation from blame to understanding.


  5. Mindfulness Techniques: Mindfulness can help you to observe your thoughts without reacting to them. The next time you feel your mind spinning with anger, try labeling your thoughts. “Okay, I’m feeling angry now. Why am I angry? Is this about my partner, or is this about something inside me?” Taking a step back and observing your emotions without judgment can help you to break free from the cycle of anger.


  6. Use a "Cool-Down" Word: Have a word or phrase that you and your partner can use as a signal when you’re starting to spiral. For example, when you feel the rage creeping in, you could say, “I need a time-out,” or "This is not about you," and then take a brief moment to cool down. Having a pre-agreed signal with your partner will help prevent misunderstandings and allow you both to reset before things escalate.


  7. Seek Professional Support: If you find that borderline rage is affecting your relationships and daily life, it may be time to seek therapy. Dialectical Behavior Therapy (DBT) is especially effective for managing intense emotions and developing healthier coping strategies. Therapy can provide you with the tools to regulate your emotions and prevent your anger from overtaking your relationships.


Conclusion


Borderline rage can feel uncontrollable, but the good news is that it can be managed. By taking a step back, identifying the true triggers, and practicing mindfulness, you can regain control before you get lost in the emotional whirlwind.


But here’s the real question: When the anger subsides and you have the chance to look at your partner, will you choose connection or conflict? What’s truly at the heart of the fight?


 

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