This post was written by April Lyons of April Lyons Psychotherapy Group It's simple to assume that your mind is to blame when it comes to mental health issues. However, studies have repeatedly demonstrated that our symptoms are not limited to that one location and that nothing is merely mental. Cellular processing typically handles memories, feelings, and experiences. During times of severe stress or worry, you may experience physical symptoms like anxious ticks. Even when you feel OK, your body keeps telling the tale. Somatic therapy can be useful in this situation. When it comes to stress and mental health concerns, somatic therapy works well. It offers a different approach to symptom treatment than conventional talk therapy. Let's examine five typical methods. Increasing Your Somatic Awareness Teaching about body awareness is a key component of somatic therapy. This is an excellent place to start for any further somatic approaches. First, you learn how to recognize tension and how the body stores it. You also evaluate what can evoke feelings of security and serenity. Positive physical sensations can be enhanced and negative ones can be balanced with somatic awareness. Scanning the Body Body scanning is regarded as one of the fundamental methods of somatic treatment. This method aids in increasing awareness of the many body parts and sensations, such as stress, bodily sensations, and stored emotional reactions. You will start by concentrating on that particular location in your mind. You'll address whatever feelings you may have as you work your way down, piece by piece. Do you have stress in your shoulders? Do your hands feel cooler than your body as a whole? Does your lower back feel particularly compressed? You can better understand how stress is showing up in your body by using body scanning. Exercises for Grounding Another excellent technique to bring your body and mind back into the present is to do grounding exercises. This is frequently used to fight worry and stress, or if you start to feel overburdened. Simply recognizing how your feet feel on the floor can be the first step in this process. Identifying the places of touch between your body and another surface may be one way. It frequently includes meditation, which enables you to center yourself and let go of unhelpful energy and/or emotions. Another useful grounding method is breathwork, which uses appropriate breathing methods to help you control your body and relieve tension. It's crucial to keep in mind that it could take some time to become proficient at grounding exercises. Maintaining the procedure will assist you in the long run, even if you feel a little strange or like you're doing something incorrectly. Movement-Based Therapy Through a variety of activities, movement therapy helps you establish a connection with your body. Activities like yoga, tai chi, and dancing may fall under this category. These are movement-based exercises designed to help people express and let go of their inner feelings. The goal of movement therapy is to help you let go of any stress and emotional burdens you may be carrying. Connecting your breath to your motions is essential for movement therapy to be effective. During your guided motions, you should also be mindful of any unfamiliar or strange feelings you may encounter. Pendulation and Titration Panic, anxiety, anger, irritation, and depression are just a few of the emotions that can show themselves as physical symptoms. You can feel disoriented, stranded, disconnected from your own reality, or out of sorts when one of these sets in. Attempting to address such feelings from a conversational point of view isn't always the most effective method. By using this method, you can increase your resilience by switching between activation and regulation periods. To relieve tension in tiny doses, you alternate your attention between an upsetting and a non-stressful activity. Tools for reducing stress and fostering growth can be found in somatic therapy. Even though some of these methods can appear simple, it's important to get professional help if needed. If you are struggling with stress and worry and would like some more guidance with somatic therapy please reach out today .
How Does Nature Help Regulate the Nervous System? Spending time in nature has been shown to regulate the autonomic nervous system, shifting the body from a state of stress (sympathetic activation) to relaxation (parasympathetic activation). Research suggests that exposure to natural environments lowers cortisol levels, reduces heart rate, and promotes a sense of calm, making it a powerful tool for managing anxiety and trauma. A study published in the journal Environmental Health and Preventive Medicine found that individuals who spent 15 minutes walking in a forest had a 16% decrease in cortisol levels compared to those in urban settings. Additionally, their blood pressure dropped by an average of 1.9%, and heart rate decreased by 3.9%, demonstrating nature's measurable impact on the body's stress response. Can Nature Reduce Stress and Anxiety? (Science-Backed Benefits) Nature exposure triggers physiological responses that counteract stress. Studies show that spending at least 20 minutes outside can lower cortisol levels and improve mood. Activities such as walking in a forest, listening to running water, or simply sitting in a green space can decrease overactivity in the amygdala, the brain’s fear center, leading to reduced anxiety and stress-related symptoms . How Does Sunlight and Fresh Air Improve Mental Health? Sunlight exposure increases serotonin levels, which can enhance mood and combat depression. Fresh air and outdoor movement also boost oxygen intake, supporting brain function and mental clarity. These natural elements work together to improve sleep quality, energy levels, and overall emotional balance. Does Being in Nature Improve Focus and Cognitive Function? Being in nature has been linked to improved cognitive function, attention, and creativity. Research on Attention Restoration Theory (ART) suggests that natural environments allow the brain to recover from mental fatigue, enhancing focus and problem-solving skills. This is especially beneficial for individuals with ADHD or those experiencing burnout. How Does Spending Time Outdoors Strengthen Emotional Resilience? Spending time outdoors fosters social interactions, reduces feelings of loneliness, and strengthens emotional resilience. Group activities in nature, such as hiking or gardening, provide a sense of community and belonging, which are essential for mental health. Additionally, observing nature’s cycles can offer perspective and emotional grounding, helping individuals navigate personal challenges with greater ease. What Are Easy Ways to Spend More Time in Nature for Mental Well-Being? Take a 20-minute walk in a park or green space. Practice mindfulness by noticing the sights, sounds, and textures in nature. Engage in outdoor activities like gardening, hiking, or kayaking. Open windows for fresh air and natural light during the day. Spend time barefoot on grass or soil to enhance grounding and relaxation. Why Is Nature-Based Therapy a Powerful Tool for Mental Health? The science behind nature’s healing effects is clear time outdoors supports nervous system regulation, reduces stress, and enhances overall well-being. Whether through mindful walks, outdoor adventures, or simply pausing to observe nature’s beauty, integrating
What to Expect in an EMDR Therapy Session: A Step-by-Step Overview If you’re considering EMDR (Eye Movement Desensitization and Reprocessing) therapy , you may be wondering what the process is like and what you can expect during a session. Whether you’re seeking help with trauma, anxiety, or other emotional challenges, it’s natural to feel a bit unsure about what’s involved. In this blog, we’ll walk you through a typical EMDR therapy session—from your first consultation to the different phases of therapy and what healing might look like—so you can feel confident and prepared as you begin your journey toward healing. What Happens During the First EMDR Session? The first session is all about building trust and creating a safe, comfortable space for you to begin your healing process. Your therapist will likely start by gathering information about your history, including the specific challenges you’re facing, such as trauma, anxiety, or other emotional difficulties. During this initial consultation, you and your therapist will discuss: Your reasons for seeking therapy and your goals. Any traumatic experiences or memories that you’d like to address (although you don’t need to go into detail during this session). Logistical details, such as your preferences for the pace and approach of therapy. An overview of the EMDR process so you understand how it works. The goal is to ensure you’re comfortable and that the therapist understands your needs before diving into the more detailed aspects of EMDR . This helps set the foundation for a collaborative, effective therapeutic relationship. Step 1: History-Taking and Preparation After the initial consultation, the first formal phase of EMDR therapy begins. In this phase, you and your therapist will discuss your history in more depth, including any significant traumas or emotional challenges you’ve experienced. The therapist will ask you to identify target memories—specific moments or events that you’d like to work on. This stage is important because it allows the therapist to understand which memories are causing the most distress and which areas to focus on in your therapy. You’ll also work together to develop coping strategies to use between sessions, ensuring you feel equipped to handle any emotional discomfort that might arise during treatment. In preparation for processing trauma, the therapist will often introduce relaxation techniques to help you stay calm and grounded throughout the session. This might include mindfulness or breathing exercises, which will be helpful in the later stages of therapy. Step 2: Identifying Target Memories Once you’ve established a safe, supportive environment, the next step is to identify the specific memories that will be processed during your sessions. These are typically memories that are connected to unresolved trauma or distressing emotions. Your therapist may guide you to recall a traumatic event or a difficult feeling tied to that event. You don’t have to go into great detail during this phase—just the essence of the memory. This could involve recalling the image, thoughts, emotions, and bodily sensations associated with the memory. You might also be asked to identify any negative beliefs or self-talk that arose from the traumatic experience (e.g., “I’m not safe,” “I’m not good enough”). Identifying these beliefs is crucial because EMDR therapy works to replace negative beliefs with more positive, adaptive ones. Step 3: Desensitization (Bilateral Stimulation) Now comes the core of the EMDR process: desensitization, which involves reprocessing the traumatic memory through bilateral stimulation (BLS) . Bilateral stimulation typically involves moving your eyes back and forth (as you follow the therapist’s hand), or tapping or listening to alternating sounds. This stimulates both hemispheres of the brain, helping to process the emotional and cognitive aspects of the memory. As you recall the memory while engaging in BLS, your therapist will guide you through the process, asking you how the memory or emotions shift. Over the course of the session, the emotional intensity of the memory tends to decrease, and your negative beliefs often begin to shift toward more empowering, positive ones. The goal of this phase is to help you process the traumatic memory so that it no longer causes emotional distress. It can take time, and you may need to revisit the memory several times before you begin to feel relief. Step 4: Installation (Reinforcing Positive Beliefs) Once the negative emotions surrounding the traumatic memory have been processed, the next phase is installation, where the therapist works with you to replace negative beliefs with more positive, adaptive ones. For example, if you’ve been struggling with the belief “I’m not safe,” your therapist might help you shift that to “I am safe now.” Bilateral stimulation continues during this phase to help “install” these new, positive beliefs into your mind and body. This step is important because it helps reinforce new patterns of thought and behavior that can support long-term healing. Step 5: Body Scan (Releasing Physical Tension) During the body scan phase, your therapist will ask you to mentally scan your body for any lingering physical tension associated with the processed memory. Often, traumatic memories are stored not just in the mind but also in the body, so this phase is designed to help release any remaining discomfort or physical sensations tied to the trauma. If you notice any tension, your therapist may guide you to process that as well, ensuring that you feel completely at ease and grounded. Step 6: Closure (Grounding and Reflection) At the end of each session, your therapist will guide you through a closure phase. This involves helping you return to a state of calm and stability, regardless of how intense the session may have been. You may be asked to use relaxation techniques, mindfulness, or grounding exercises to help you feel present and safe. Your therapist will also encourage you to reflect on the progress made during the session and check in on how you’re feeling. Closure is essential to ensure that you leave the session feeling balanced, rather than overwhelmed. Step 7: Reevaluation (Ongoing Healing) In follow-up sessions, the therapist will check in on your progress and reevaluate the memories you’ve worked on. They will ask if you’re still experiencing any emotional charge around the processed memories or if any new memories have surfaced for attention. Healing is a gradual process, and the reevaluation phase allows the therapist to make sure the changes from previous sessions are lasting and that the trauma is truly resolved. What Healing Looks Like with EMDR The healing process with EMDR varies from person to person, but many clients notice significant improvements after just a few sessions. Common results include: • Reduced emotional reactivity to traumatic memories. • A shift in negative self-beliefs to more positive, adaptive ones. • Greater emotional regulation and resilience. • Improved relationships and overall well-being. With continued sessions, clients often find that memories no longer trigger emotional pain, and they feel more connected to their authentic selves and the present moment. Final Thoughts EMDR therapy is a powerful, structured process that helps individuals heal from trauma, anxiety, and other emotional struggles. If you’re considering EMDR therapy, knowing what to expect during each session can help reduce any anxiety or uncertainty. By working through the phases of history-taking, desensitization, installation, body scanning, and closure, you and your therapist can collaboratively process distressing memories and help you move toward emotional freedom. Are you ready to explore EMDR therapy? Reach out today to schedule your first session and take the first step toward healing.