Embodied Resilience: Using Somatic Therapy for Emotional Regulation
Stress and anxiety are common reasons people enter holistic psychotherapy. Somatic therapy is a way to approach these feelings by focusing on both the mind and body. Developing emotional regulation skills is one of the many benefits of somatic therapy. It helps people understand how their bodies react to different situations. This blog post explores emotional regulation in somatic therapy.
What is Somatic Therapy?
Our bodies store emotions, sometimes even more than our minds do. Somatic therapy addresses the body's sensations and movements. At the same time, it connects those to our thoughts and feelings. It understands that trauma and stress affect not only our minds but our entire bodies. Through various types of activities, somatic therapy is helpful for emotional regulation.
What is Emotional Regulation?
Emotional regulation is managing and responding to our emotional experiences in an adaptive way. Effective emotional regulation helps us to cope with stress. It also assists us in handling challenging situations and maintaining emotional balance. It includes several tasks as outlined below.
Awareness of Emotions
Before we can regulate our emotions, we need to be aware of them. The first step is recognizing what we are feeling. Awareness also includes understanding the intensity of these feelings. For example, feeling a slight annoyance is different from feeling intense anger.
Understanding Emotions
Understanding why we feel a certain way is crucial. Emotions often arise in response to specific events, thoughts, or memories. By understanding the root cause of our emotions, we can better address them.
Accepting Emotions
Accepting our emotions without judgment is an important step in emotional regulation. This means acknowledging that it is okay to feel a certain way without labeling the emotion as "good" or "bad."
Managing Emotions
Managing emotions involves using strategies to deal with feelings in a constructive way. Some of these approaches include:
Changing the way we think about a situation alters our emotional response. For example, reframing a challenging situation as an opportunity for growth.
Practices like deep breathing, meditation, and mindfulness. These practices give us more space to calm the mind and reduce the intensity of emotions.
Addressing the source of the emotion directly. We identify a specific reason for stress first. Then we work towards a solution that can help reduce the emotional distress.
Talking to friends, family, or a therapist can provide comfort and perspective. External support systems help us to regulate our emotions better.
Expressing Emotions Appropriately
Part of emotional regulation is expressing emotions in a way that is appropriate to the situation. This means communicating our feelings effectively without overreacting or suppressing them. For example, calmly explaining why we are upset versus yelling or withdrawing.
Self-Compassion
Being kind to ourselves when we experience negative emotions is crucial. Self-compassion means treating ourselves with the same kindness we would offer a friend.
How Our Bodies Respond through the Autonomic Nervous System
Now that we've defined somatic therapy and emotional regulation, let's turn to the body. At the center of somatic therapy is the autonomic nervous system (ANS). There is a hierarchical order to how the ANS works. It controls automatic body functions like heart rate and digestion. The ANS has three main states:
Ventral Vagal State: In this state, we feel safe, connected, and calm. We interact well with others, and our bodies are relaxed. This state supports health and growth.
Sympathetic State: This is our body's response to danger. It prepares the body for action. It focuses us on either fighting or running away. Our heart rate goes up, and our senses become more alert. It’s often called “fight or flight.”
Dorsal Vagal State: When we feel overwhelmed by danger, our body may shut down. We might feel numb, detached, or like we can't move. Our bodies shut down to conserve energy. This is often known as the “freeze” state.
The first order of business with emotional regulation is understanding which state we are in. From there we can use strategies to move towards the ventral vagal state, where we feel safe and calm. Part of somatic therapy is practicing awareness of the state of our nervous system. Our bodies are a rich source of information.
Neuroception: Sensing Safety and Threats
Stephen Porges is a distinguished American neuroscientist and professor. Porges is known for his work in the field of neuroscience. His contributions have significantly advanced our understanding of the ANS. They have also expanded our knowledge about emotional regulation, social behavior, and trauma.
Porges introduced the idea of neuroception. This is our brain's way of detecting safety and danger. Using perception, we consciously assess our environment. With neuroception we do the same automatically, without even thinking about it.
Neuroception helps determine which state of the autonomic hierarchy we are in. For example, a loud noise might put us in a sympathetic state. Similarly, a friend's smile can help us stay in the ventral vagal state. By understanding neuroception, we can better emotionally regulate ourselves in times of distress.
Co-Regulation: Connecting with Others
Humans are social beings. As such, our interactions with others affect our nervous systems. Co-regulation is the process of managing our emotions through our relationships. Positive social interactions help move our nervous system toward the ventral vagal state. This makes us feel safe and connected. You’ve certainly seen co-regulation in action. Think of what happens when a baby cries and is picked up by an adult. The baby looks into the adult’s eyes and feels their touch. This connection co-regulates the baby’s nervous system.
In somatic therapy, co-regulation is important. Therapists act as co-regulators. They provide a calming presence that helps clients manage their emotions. Building healthy relationships and social support systems improves our emotional resilience and regulation.
Window of Tolerance
The window of tolerance is how much a person can withstand without becoming overwhelmed. In other words, it is the intensity of emotion that we can tolerate before activating the ANS. When we have experienced trauma in our lives, our window of tolerance can become smaller. This might lead us to react to a perceived survival threat when one is not actually present. In somatic therapy, a somatic therapist will work with you to expand the window of tolerance. This allows us to tolerate some emotional discomfort without activating the ANS. Expanding the window of tolerance helps with emotional regulation.
How Our Bodies Respond through the Autonomic Nervous System
When our bodies enter a sympathetic state, a series of physiological changes occur. This is how our bodies prepare us for immediate physical action. Several hormones and chemicals are produced and released. Some of these include:
1. Adrenaline (Epinephrine)
It is produced by the adrenal glands, which sit atop the kidneys. Adrenaline has several effects:
• Increases heart rate and blood pressure
• Expands the air passages of the lungs
• Dilates the pupils
• Redirects blood flow to major muscle groups
• Increases the availability of glucose (sugar) in the blood for energy
2. Noradrenaline (Norepinephrine)
Noradrenaline is released by the adrenal glands and also by certain nerve endings. It works closely with adrenaline to:
• Increase heart rate
• Constrict blood vessels, raising blood pressure
• Increase blood flow to muscles
3. Cortisol
Cortisol is a steroid hormone produced by the adrenal cortex. It is often referred to as the "stress hormone" because its levels increase in response to stress. Cortisol helps:
• Increase blood sugar levels by stimulating gluconeogenesis (production of glucose from non-carbohydrate sources)
• Enhance the brain's use of glucose
• Suppress non-essential bodily functions to conserve energy for the fight or flight response. Two examples of these functions are the immune and digestive systems.
4. Glucose
When in fight or flight, the body releases glucose into the bloodstream to provide immediate energy. Adrenaline and cortisol stimulate the liver to release stored glucose. These actions promote the breakdown of glycogen into glucose in muscles.
5. Endorphins
Endorphins are natural painkillers. They are produced by the central nervous system and the pituitary gland. They help to mask pain and discomfort. The purpose of endorphins is to allow continued functioning in a high-stress situation.
Physiological Effects
In addition to the chemical and hormonal changes, the fight or flight response causes several other physiological effects:
• Increased heart rate, to pump more blood to muscles and vital organs.
• Rapid breathing, to increase oxygen intake.
• Sweating, to cool the body and improve grip.
• Dilated pupils, to improve vision and focus.
• Energy is diverted away from non-essential processes like digestion.
Effects of Remaining in a Fight or Flight State
Prolonged periods in a sympathetic state can have negative effects on the body and mind. The fight or flight state is meant for short-term survival when in extreme danger. It can become harmful to our bodies for the ANS to be continuously activated. It sets us up to develop chronic stress. Here are some of the negative consequences of our ANS remaining in a constant sympathetic state:
1. Physical Health Issues
Cardiovascular Problems
High Blood Pressure
Heart Disease
Immune System Suppression
High levels of cortisol suppress the immune system.
Suppressed immune systems make us more vulnerable to infections and diseases.
They also slow down the body's ability to heal wounds and recover from illnesses.
Digestive Issues
Chronic stress can cause or worsen digestive issues. Some of these issues include irritable bowel syndrome (IBS), ulcers, and acid reflux.
Stress diverts blood away from the digestive system. This leads to poor digestion and nutrient absorption.
Muscle Tension and Pain
Continuous activation of the fight or flight response can lead to muscle tension. This often results in pain and discomfort in the neck, shoulders, and back.
Tension headaches and migraines can become more frequent due to prolonged stress.
2. Mental Health Issues
Anxiety and Depression
When our bodies are constantly in survival mode we can develop generalized anxiety disorder (GAD) and panic attacks.
Chronic stress also depletes neurotransmitters like serotonin and dopamine. When this happens, depression can emerge.
Sleep Disorders
Stress hormones like cortisol can interfere with the ability to fall asleep. They also make it more difficult to stay asleep, leading to insomnia.
Cortisol also affects the quality of sleep. Restless and non-restorative sleep leaves us feeling fatigued.
Cognitive Impairments
Chronic stress can impair the part of the brain involved in memory formation. Hippocampus impairment leads to memory issues.
Prolonged stress can make it hard to focus and maintain attention on tasks. It is often associated with attention deficit disorders.
3. Behavioral Changes
Unhealthy Coping Mechanisms
Individuals with chronic stress may turn to alcohol, drugs, or nicotine to cope.
Stress can lead to emotional eating and cravings for unhealthy foods. This can contribute to weight gain and related health issues.
Social Withdrawal
Chronic stress can make individuals withdraw from social interactions. This isolation can lead to loneliness and further exacerbate mental health issues.
Increased irritability and mood swings can strain relationships with family, friends, and colleagues.
The ANS is incredibly helpful for survival from life-threatening danger. However, remaining in a fight-or-flight state for extended periods can be harmful. This is why emotional regulation is so important. Rezak Therapy encourages clients to recognize the signs of chronic stress. We also work with clients to develop strategies to manage it. Our hope is to mitigate these negative consequences and promote well-being.
Practical Applications of Somatic Therapy
Somatic therapy can be used to improve emotional regulation and resilience in various ways.
Breathing exercises can calm the nervous system. Techniques like deep breathing can help shift towards the ventral vagal state.
Movement and Body Awareness are also valuable. In somatic therapy, we often focus on being in the body. Activities like yoga, tai chi, and dance increase body awareness. They also release tension and promote a harmonious mind-body relationship.
Touch and massage can stimulate the vagus nerve. Therapeutic massage can promote relaxation and a sense of safety.
Mindfulness and meditation encourage present-moment awareness. The goal of each of these is to help us observe our body sensations without judgment. Awareness and acceptance improve self-regulation.
The therapeutic relationship between a therapist and client provides practice with co-regulation. A therapist's supportive presence helps clients explore and manage their emotions.
Find Support Somatic Therapy for Embodied Resilience and Emotional Regulation in Pasadena, California
Embodied resilience through somatic therapy offers a powerful way to manage emotions. We hope this post sheds some light on the value of emotional regulation to overall wellness. Somatic therapy at Rezak Therapy provides a path to healing that respects the body's wisdom. If you’d like to learn more, please follow these three steps:
1. Schedule a free 15-minute consultation to see if somatic therapy is right for you.
2. Begin meeting with one of our skilled somatic therapists.
3. Start regulating your emotions somatically.
Other Services Offered at Rezak Therapy in Pasadena, CA
At Rezak Therapy, we're here to help you align with your most authentic self. In addition to regulating your emotions with Somatic Therapy, our Holistic Therapy approaches include talk therapy and depth psychotherapy. We also offer services for those struggling with post-traumatic stress, couples looking to increase intimacy in their relationships, and The Artists Way Group which is a 12-week adventure of artistic discovery and personal exploration. Our services are available both in-person in Pasadena and online for clients in Los Angeles and throughout California. For more on somatic therapy and our other services check out our blog.
