Body Work: Getting Out of Your Head and Back Into Your Body

I see so many people in my therapy room who are quite literally stuck in their heads: Overthinking. Replaying conversations. Worrying about what someone might have meant. Running through every possible outcome. Listening to a critical inner voice that seems to have a comment on everything they do. Underneath all of this, there is a body that is trying to communicate too. A tight chest. A clenched jaw. Tense shoulders. A knot in the stomach. Shallow breathing. Restlessness. Exhaustion. One of the things I often encourage clients to explore is developing a stronger connection between the mind and the body.

Your mind and body are not separate

We often talk about our thoughts and our physical sensations as though they are two completely different things. But our emotional experiences are reflected throughout our bodies. When we feel stressed or anxious, our nervous system responds. Our heart rate may increase, our muscles can tense, our breathing can become shallower and our digestive system can be affected. Equally, what is happening in our bodies can influence how we feel and think. This is one of the principles behind somatic approaches to therapy.

The word soma comes from the Greek word for body, and somatic simply means relating to the body. Somatic approaches invite us to become more aware of what is happening physically, rather than focusing exclusively on thoughts and words. The body isn't something we need to ignore while we work on our mental health. It can be an important part of the conversation.

What is somatic movement?

Somatic movement involves gentle, mindful movements that encourage us to notice and respond to what our bodies are experiencing. It isn't about achieving the perfect posture, burning calories or pushing yourself through an intense workout. In fact, it can be the complete opposite. It is about slowing down. Noticing. Listening.

Perhaps you become aware that your shoulders have been raised towards your ears all day. Or that you are holding your breath. Maybe your jaw is clenched or your stomach feels tight. Rather than immediately trying to change or fix these sensations, somatic work encourages curiosity:

What am I noticing in my body right now?

What does my body seem to need?

Sometimes that might be a stretch. Sometimes a change of position. Perhaps a few deeper breaths, a walk outside, a gentle movement or simply allowing yourself to pause.

There doesn't have to be a prescribed sequence of movements. The emphasis is on developing awareness and finding movements that feel comfortable, supportive and releasing.

Why this became important to me

I experienced the value of this kind of body-based work very personally during an incredibly stressful period of my own life. My partner was diagnosed with brain cancer, underwent brain surgery and then began six weeks of daily treatment. During that time, I felt as though I was living almost entirely in survival mode. My nervous system was constantly on alert. Each day seemed to bring another crisis, dilemma, appointment or situation that needed to be dealt with. I was anticipating what might happen next and trying to stay one step ahead. My twice-weekly yoga sessions became incredibly important to me. For those sessions, I had an opportunity to stop thinking about what might happen next and simply be in my body. Slow, gentle movement gave me a way to release some of the physical tension I was carrying. Cat-cow stretches and happy baby became my favourites. They were simple movements, but they gave me permission to slow down, breathe and reconnect with myself. It wasn't about becoming fitter or stronger. It was about giving my body somewhere to put some of the stress I was carrying.

One of the lovely things about somatic movement is that you don't need to be flexible, athletic or experienced. You don't even need a yoga mat. You can start exactly where you are. Try taking a few moments to notice what is happening in your body right now.

Try a body scan

Close your eyes if that feels comfortable and slowly bring your attention through your body. Notice your feet. Your legs. Your stomach. Your chest.

Your shoulders. Your jaw. Your face. You don't need to change anything. Simply notice. Where do you feel relaxed? Where do you feel tense? Is there an area you keep returning your attention to? Approach it with curiosity rather than judgement.

Breathe consciously

Our breathing can be a simple way of bringing our attention out of our thoughts and back into our bodies. Take a slow breath in and notice what moves. Then allow your breath to leave your body without forcing it. Even a few moments of paying attention to your breathing can create a pause in the constant stream of thoughts.

Let nature help

Being outside can be a wonderful way of reconnecting with our senses. Notice the temperature of the air. The sounds around you. The feeling of the ground beneath your feet. The colours and shapes you can see. Rather than walking while mentally planning your day, see if you can spend a few minutes simply experiencing where you are.

Put on some music and move

When was the last time you had a little dance? Not a dance for anyone else. Not one that needs to look good. Just movement. Put on a piece of music you enjoy and let your body move however it wants to. Shake out your hands. Roll your shoulders. Sway. Stretch. Move your hips.

Coming back to yourself

For many of us, being in our heads has become a habit. Thinking feels productive. Analysing feels safer. Planning helps us feel in control.But if your thoughts are constantly racing, your body may be telling you that it needs some attention too. Somatic movement isn't about switching your thoughts off or pretending difficult experiences don't exist. Instead, it can offer another way of relating to yourself — one that includes your physical experience as well as your thoughts and emotions.

In counselling, this can be particularly useful when we are exploring anxiety, stress, overwhelm, self-criticism or experiences that feel difficult to put into words.

Sometimes the first step isn't finding the perfect answer. Sometimes it is simply noticing: What is happening inside me right now? And then giving yourself permission to listen.