Promoting positive Mental Health & Well-being.
SOCRATIC TO SOMATIC with D R DOWNES & ASSOCIATES
D R Downes & Associates Embodying You to Live Your Best Life
Somatic Cognitive Behavioral Therapy (Somatic CBT) is a therapy that blends the mental focus of traditional CBT with an emphasis on the body. It’s based on the idea that our emotions and thoughts aren’t just in our heads—they’re also deeply connected to what’s happening in our bodies. Think of it as acknowledging that when we feel stress, anxiety, or trauma, our bodies react too—like our shoulders tensing up or our hearts racing.
So, Somatic CBT takes the best of what traditional CBT does—helping you examine and shift unhelpful thoughts—and adds in a body-centered approach. It’s not just about thinking your way through feelings; it’s about listening to and working with the sensations your body is experiencing as well. It's kind of like having a conversation with both your mind and your body at the same time.
In many ways, Somatic CBT is about learning to trust your body and use it as a tool to heal. It’s not just about thinking through problems, but about noticing what’s happening inside you and finding ways to ease your body and mind together.
Is Somatic CBT Right For Me?
If you’re curious about Somatic CBT, it might be helpful to speak to us who specializes in both traditional CBT and somatic techniques.
If you find that stress, anxiety, or past trauma manifests physically for you (like in muscle tension or pain), this might be a great approach to try.
who might benefit from somatic cbt
If you are suffering with Anxiety & Stress
- If you often feel anxious or stressed, Somatic CBT can help you manage physical responses, like racing thoughts or heart palpitations, by focusing on body awareness and calming techniques.
If you are suffering from Trauma
- Somatic CBT can be especially helpful for people who have experienced trauma, as it helps release stored tension in the body and process emotional pain in a safe, controlled way.
Supports Neurodiverse individuals
- Somatic CBT can be a powerful tool for supporting neurodiverse individuals, especially those with conditions like ADHD, autism spectrum disorder (ASD), sensory processing disorders, and other neurodivergent traits.
Anyone Looking for Holistic Healing
- If you feel like traditional therapy isn’t enough or you want to address both your mind and body, Somatic CBT offers a way to work through issues in a more integrated manner.
Creative playground of somatic expression
How Somatic CBT Coaching can Transform your life
Managing Sensory Overload:
Many neurodivergent individuals, particularly those with autism or sensory processing disorders, may experience sensory overload. This can happen when their brains receive more sensory information than they can process, leading to anxiety, distress, or meltdowns.
- Somatic CBT helps by teaching grounding techniques and body awareness. For example, if a person is feeling overwhelmed by sensory input, they might be guided to focus on their breath, feel their feet on the ground, or use calming sensory tools like weighted blankets or textures that are soothing. These techniques help calm the nervous system and reduce stress in the body.
Enhancing Emotional Regulation:
Neurodivergent individuals may struggle with emotional regulation, either experiencing intense emotions or difficulty identifying or processing them. ADHD and autism are often associated with heightened emotional responses, and traditional CBT might focus heavily on cognitive processes.
- Somatic CBT can help individuals connect their emotional experiences with physical sensations. For example, noticing when the body feels tense or when the heart rate increases can help someone recognize when they’re getting overwhelmed or frustrated. By learning to recognize these physical signs early on, they can use somatic tools (like deep breathing or grounding) to manage emotions before they escalate.
Improving Focus and Attention:
For those with ADHD, focusing on thoughts can sometimes feel like an impossible task, and their minds may race in many directions. Somatic CBT provides techniques to help them become more aware of how the body and mind are connected, which can improve focus.
- Practices like body scans, breathing exercises, and movement techniques can bring attention back to the present moment, reduce mental distraction, and improve attention. These techniques help create a sense of calm, allowing individuals to focus more on their thoughts and tasks at hand.
Support for Trauma and Emotional Processing:
Neurodivergent individuals are at a higher risk for experiencing trauma or emotional dysregulation due to sensory experiences or social difficulties, especially those with autism or ADHD. Trauma can become "stored" in the body, affecting both physical and emotional well-being.
- Somatic CBT is trauma-informed, meaning it allows individuals to process emotions not just through talk therapy but by becoming aware of their body’s response to those emotions. For example, someone with autism may have experienced sensory or social trauma that is affecting their sense of safety. Somatic CBT can help release that stored trauma in the body, reduce stress, and help them feel more secure in their environment.
Improved Self-Awareness and Mindfulness:
Many neurodivergent individuals find it difficult to stay in the present moment or feel disconnected from their emotions. Mindfulness practices, central to Somatic CBT, can support them in becoming more aware of how their thoughts, emotions, and physical sensations are intertwined.
- Somatic practices, such as paying attention to physical sensations or breathing techniques, can help neurodivergent individuals stay grounded and engaged in the present moment, reducing feelings of anxiety and overwhelm. For example, a person with ASD might struggle with social interactions, but by using grounding techniques, they can calm their body and feel more equipped to handle social situations.
Personalized Approaches:
One of the biggest strengths of Somatic CBT for neurodivergent individuals is its flexibility and adaptability. Unlike more rigid forms of therapy, Somatic CBT can be customized to suit individual needs, recognizing that every neurodiverse person has unique experiences.
- For instance, ADHD might cause someone to struggle with long periods of focus, but short, mindful breaks incorporating breathwork or stretching can allow them to reset and come back to a task with more clarity. Autisticindividuals, on the other hand, might find deep pressure or certain physical movements helpful to manage anxiety or to calm their nervous system.
Building a Toolset for Stress and Anxiety:
Stress and anxiety are common challenges for neurodivergent individuals, especially when faced with social situations, changes in routine, or overwhelming sensory input. Somatic CBT gives individuals a "toolset" of strategies they can use when feeling anxious or overstimulated.
- This could include deep breathing, sensory regulation (such as using calming objects or textures), visualization, or simply taking a moment to notice where tension is held in the body. By having these tools at their disposal, individuals can feel more in control of their responses to stress.
Incorporating Movement:
For many neurodivergent individuals, particularly those with ADHD, physical movement is crucial for self-regulation. Sitting still and focusing for long periods can be challenging, so integrating movement into therapy can be very effective.
- Somatic CBT encourages using gentle physical exercises like stretching, yoga, or even walking to help manage hyperactivity, restlessness, or anxiety. These movements can help release built-up tension in the body, improve mood, and increase overall well-being.
