Somatic and Body-Based Coping Skills for Trauma

When trauma happens, it doesn’t just live in our minds — it lives in our bodies. You may feel on edge, shut down, or disconnected without knowing why. That’s because trauma affects the nervous system.

Somatic and body-based coping skills are tools that help restore balance by working with, not against, the body.

Why Trauma Affects the Body

The body’s fight, flight, or freeze responses are survival mechanisms. But after trauma, the nervous system may stay stuck in survival mode. This can show up as:

• Racing heart

• Muscle tension

• Shallow breathing

• Feeling “numb” or detached

Traditional talk therapy can help, but many clients also benefit from body-based approaches that directly calm the nervous system.

Somatic Coping Skills You Can Try

1. Grounding Exercises

• Name 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste.

• Press your feet firmly into the floor and notice the support beneath you.

2. Breathwork

• Slow, deep breathing signals safety to your body.

• Try “box breathing”: inhale for 4, hold 4, exhale 4, hold 4.

3. Progressive Muscle Relaxation

• Tense and release each muscle group.

• Notice the difference between tension and relaxation.

4. Gentle Movement

• Yoga, stretching, or walking help discharge stored stress.

• Movement tells the body, “The danger has passed.”

Why They Help

Somatic skills:

• Regulate the autonomic nervous system

• Build a sense of safety in the body

• Create balance between mind and body

• Support therapies like EMDR and CBT

Somatic Work in Therapy

At ThriveMind Psychotherapy, we weave body-based techniques into trauma therapy. These skills give you practical tools to regulate between sessions and deepen the healing process.

Healing trauma isn’t just about changing thoughts — it’s about teaching your body it’s safe again. Somatic coping skills are a powerful way to start.