Somatic therapy for trauma

{{whyLabel}}: To understand that trauma is a biological 'stuck' energy in the nervous system rather than just a psychological event.

{{howLabel}}:

• Focus on the chapters regarding the 'immobility response' in animals.
• Take notes on how humans often override the natural discharge of energy.
• Identify the difference between 'top-down' (thinking) and 'bottom-up' (sensing) healing.

{{doneWhenLabel}}: Finished reading the core concepts of the book.

{{whyLabel}}: To expand your awareness beyond just 'thoughts' and include the five channels of human experience.

{{howLabel}}:

• Memorize the acronym: Sensation, Image, Behavior, Affect, Meaning.
• Practice identifying one element from each channel during a neutral moment (e.g., Sensation: warmth; Image: a blue sky; Behavior: sitting still; Affect: calm; Meaning: 'I am safe').

{{doneWhenLabel}}: Able to name and identify all 5 SIBAM channels in a personal context.

{{whyLabel}}: To recognize when your nervous system is regulated versus when it is in hyper-arousal (anxiety) or hypo-arousal (numbness).

{{howLabel}}:

• Draw a diagram with three zones: Hyper-arousal, Window of Tolerance, and Hypo-arousal.
• List your personal symptoms for each zone (e.g., racing heart for hyper, brain fog for hypo).

{{doneWhenLabel}}: A personalized chart of your nervous system states is created.

{{whyLabel}}: Trauma release can be intense; a trained professional ensures you stay within your Window of Tolerance.

{{howLabel}}:

• Use the official Somatic Experiencing International directory.
• Filter by your location or 'online' availability.
• Look for the 'SEP' credential to ensure full 3-year training completion.

{{doneWhenLabel}}: A list of 3 potential practitioners is compiled.

{{whyLabel}}: To ensure a 'felt sense' of safety and rapport with the therapist before starting deep work.

{{howLabel}}:

• Ask about their experience with your specific type of trauma.
• Notice how your body reacts during the call (do you feel constricted or slightly more relaxed?).

{{doneWhenLabel}}: First appointment is booked.

{{whyLabel}}: To provide your nervous system with a physical anchor of safety for self-regulation exercises.

{{howLabel}}:

• Choose a quiet corner with comfortable seating.
• Add sensory items: a weighted blanket, a soft pillow, or a calming scent.
• Ensure you can see the door or have a clear view of the room to feel secure.

{{doneWhenLabel}}: The space is physically set up and used for one 5-minute relaxation session.

{{whyLabel}}: To signal to the brain that you are in the present moment and not in the past trauma.

{{howLabel}}:

• Slowly scan the room, letting your eyes rest on objects that feel neutral or pleasant.
• Name 3 things you see, 2 things you hear, and 1 thing you feel (texture).
• Allow your neck to move naturally and slowly.

{{doneWhenLabel}}: Completed 5 minutes of orienting without rushing.

{{whyLabel}}: To have a 'home base' of safety within your body that you can return to when feeling overwhelmed.

{{howLabel}}:

• Scan your body for any area that feels neutral, calm, or strong (e.g., your big toe, your hands, or the back of your head).
• Focus on the sensation of that area for 2 minutes.
• If no area feels safe, use an 'External Resource' like an image of a loved one or a pet.

{{doneWhenLabel}}: One reliable internal or external resource is identified.

{{whyLabel}}: To stimulate the vagus nerve and promote a parasympathetic (rest and digest) response.

{{howLabel}}:

• Inhale deeply into your belly.
• On the exhale, make a low-pitched 'Voooooo' sound, like a foghorn.
• Feel the vibration in your chest and abdomen.
• Repeat 3–5 times.

{{doneWhenLabel}}: Completed 5 rounds of Voo sounding.

{{whyLabel}}: To provide bilateral stimulation that helps process emotions and self-soothe.

{{howLabel}}:

• Cross your arms over your chest, hands resting on opposite shoulders.
• Alternately tap your shoulders (left, right, left, right) at a slow, rhythmic pace.
• Breathe naturally and observe any shifting sensations.

{{doneWhenLabel}}: Completed 2 minutes of rhythmic tapping.

{{whyLabel}}: To teach the nervous system that it can move into discomfort and successfully return to safety.

{{howLabel}}:

• Focus on a small area of tension (The Activation).
• After 30 seconds, shift your focus to your 'Resource' (The Safety).
• Notice the 'settling' (a sigh, a deeper breath, or muscle softening) as you return to safety.
• Repeat the loop 3 times.

{{doneWhenLabel}}: Successfully completed one cycle of shifting between tension and resource.

{{whyLabel}}: To prevent re-traumatization by breaking down overwhelming experiences into tiny, manageable 'drops'.

{{howLabel}}:

• Choose a very minor, recent annoyance (not a major trauma).
• Recall only one small detail (e.g., the tone of voice used).
• Stop immediately when you feel a physical sensation and use your regulation tools (Voo, Grounding).

{{doneWhenLabel}}: Processed a minor stressor without leaving the Window of Tolerance.

{{whyLabel}}: To recognize the physical signs that the nervous system is successfully releasing stored energy.

{{howLabel}}:

• During or after exercises, look for: spontaneous deep breaths, yawning, stomach gurgling, trembling, or heat.
• Do not try to stop these responses; they are the 'thaw' of the freeze response.
• Simply observe them with curiosity using the SIBAM model.

{{doneWhenLabel}}: Identified at least one physical sign of discharge during practice.

{{whyLabel}}: To build interoception (the ability to sense the internal state of the body), which is often lost after trauma.

{{howLabel}}:

• Start at the feet and move slowly to the head.
• Notice temperature, pressure, or tingling without judging it as 'good' or 'bad'.
• Practice this daily for 30 days to establish the habit.

{{doneWhenLabel}}: Habit is established after 30 consecutive days.

{{whyLabel}}: To prevent the accumulation of stress throughout the day by checking in with your nervous system.

{{howLabel}}:

• Set alarms for morning, afternoon, and evening.
• Pause for 60 seconds to 'Orient' to your surroundings and check your posture.
• Release any obvious tension in the jaw or shoulders.

{{doneWhenLabel}}: Habit is established after 21 days of consistent pauses.

{{whyLabel}}: To track progress and identify patterns in how your body responds to different environments.

{{howLabel}}:

• Every Sunday, write down 3 moments from the week where you felt 'regulated'.
• Describe the physical sensations (SIBAM) associated with those moments.
• Note any new 'discharge' signs you observed.

{{doneWhenLabel}}: Completed 4 consecutive weekly entries.