A growing body of research highlights the benefits of a positive mindset in managing chronic conditions. Emotional and physical challenges can be overwhelming, but therapies that focus on body awareness, such as somatic therapy, offer a pathway to resilience and healing. According to Britt Piper, a trauma-trained therapist and author of Body-First Healing: Get Unstuck and Recover from Trauma with Somatic Healing (Avery, 2025), somatic therapy emphasizes enhancing one’s capacity to handle emotional activation without becoming overwhelmed.
Piper explains that healing through somatic therapy is not simply about symptom management. “We’re not broken, flawed, or in need of fixing,” she asserts. This shift in perspective can facilitate significant healing and personal growth.
Understanding Trauma and Its Effects
The autonomic nervous system plays a crucial role in our response to stress. It uses survival mechanisms, such as fight, flight, freeze, and fainting, to keep us safe. However, traumatic experiences can leave the nervous system stuck in a heightened state of alert. Piper states that trauma encompasses any experience that overwhelms the nervous system, including childhood abuse, car accidents, or chronic illnesses. As a result, individuals may exhibit disproportionate reactions to seemingly minor triggers.
Unresolved trauma can manifest in behaviors like shrinking in posture when confronted with a raised voice or feeling anxious when a partner forgets to call. Piper emphasizes that these responses are the nervous system’s way of interpreting cues as potentially dangerous, reflecting past traumas.
One practical approach to managing stress is an exercise developed by Peter Levine, PhD, founder of Somatic Experiencing. Levine suggests taking a deep breath and exhaling while making a low “voo” sound, directing the vibration into the belly. This simple technique can help individuals connect with their bodies and release stress.
Healing Through Self-Discovery
Piper advocates for a self-directed approach to healing trauma. She encourages clients to look inward for solutions, recognizing that the body is inherently capable of self-organization and healing. “What we do is first discharge their nervous system activation pattern,” Piper explains, “and then create the capacity for them to feel more regulated.”
Research shows promising results for somatic therapies in treating post-traumatic stress disorder (PTSD) and reducing trauma in children following surgical procedures. Piper describes the process as gradual, working through layers of trauma to reach the core issues.
Central to this therapeutic approach is the regulation of the nervous system, particularly focusing on the vagus nerve, which connects the brain to various organs. Piper notes that eighty percent of the information transmitted through the vagus nerve flows from the body to the brain, underscoring the importance of feeling rather than merely thinking one’s way to healing.
Negative thought patterns often stem from the brain’s natural bias toward detecting threats, a trait that was advantageous for early humans. This tendency can lead to intrusive negative thoughts, especially at night. One effective strategy is cognitive shuffling, where individuals visualize random, positive scenarios, such as playing with a pet or watching a sunset, which research suggests may improve sleep quality.
Piper provides several strategies to counteract the brain’s negativity bias. These include being mindful of positive experiences, savoring the feelings associated with them, and allowing them to become part of one’s essence.
Building Stronger Connections
Somatic therapies not only promote individual healing but can also enhance relationships with others. Piper asserts that healing through a somatic lens helps individuals rediscover their true selves, allowing them to form healthier boundaries and create deeper connections with others.
While the regulation of the nervous system has gained popularity, Piper stresses that it is essential to engage with discomfort rather than merely seeking to maintain a regulated state. “When we do that, the discomfort moves through us much quicker,” she points out, highlighting the importance of embracing emotional experiences.
The principles of polyvagal theory illustrate how the autonomic nervous system regulates behavior and health. This theory identifies three primary states: a relaxed “ventral” state associated with safety and connection, a mobilized “sympathetic” state linked to energy and motivation, and an immobilized “dorsal” state associated with feelings of hopelessness.
Practical applications of polyvagal theory include recognizing bodily sensations related to stress, practicing self-regulation techniques, and fostering connections with safe individuals. For those struggling with anxiety, depression, or trauma, seeking guidance from a health professional can be beneficial.
As individuals continue to navigate the complexities of emotional and physical challenges, therapies like somatic healing offer promising avenues for growth and recovery. Embracing a positive mindset, understanding trauma’s effects, and fostering deeper connections can significantly enhance well-being and resilience.
This article was originally published in the October 2025 issue of alive magazine.
