5 Ways to Start Feeling Your Body In Trauma Recovery
Tips from a Colorado Sex and Trauma Therapist
As a sex and trauma therapist in Minnesota and Colorado, I spend much of my time helping people connect to their bodies. To feel connected to our sexuality and pleasure, body awareness is a must. And, one of trauma’s tactics to stay in power is to keep us out of our bodies. It’s hard enough to stay present considering our experience with the pandemic, infinite screen distractions, and being the best person/friend/parent we can be. Trauma adds another barrier in its tactics to keep us dissociated and spiraling in anxiety.
The journey to feeling more present in your body can take many paths. One of the most important steps for anyone I meet is finding simple ways to feel physical sensation. Try these when you’re feeling relatively calm. Once you feel like these skills are in your back pocket, you’ll be more able to use them when you're feeling anxious or distant. If these practices feel in any way unsafe for you, please find a guide. Contact me or another experienced somatic (body-based) therapist to help find a path that works for you.
Breathe to Feel Your Body Awaken After Trauma
You’re doing it already! The difference here is bringing your attention to that thing we’re doing all the time. So, start to notice: how deep does your breath go? How quickly are you breathing? There’s no right or wrong here, just notice. Allow your breath to slow down and deepen just a bit so it’s comfortable and full. Feel the breath enter your nose and exit your mouth. What’s the temperature? Chilly or warm? Again, no right answers. Feel your belly and chest move with the inhales and exhales. Go for 10 of these full breaths if that feels comfortable. Does it feel better to try one? Great! Do that! Adapt this practice to what feels right for you. I love doing 10 of these gentle deep breaths right when I wake up.
Squeezing & Pressing Your Hands: Grounding for Trauma Recovery
Sometimes trying to notice our bodies while sitting still feels hard. I suggest making a gentle sensation happen. Try squeezing something soft like a putty or stress ball. Slowly squeeze your hand and slowly release. Notice the sensation and movement of your hand. You could do this squeeze with about any soft object you’re comfortable with or by simply squeezing and opening your hand.
Savor a Melting Chocolate to Awaken Your Senses
This one is best for building your connection to your body and senses. Since you’ll need to have melty food on hand, it may not be the one you turn to on the fly. Put a piece of your favorite chocolate in your mouth. Let it sit on your tongue and melt slowly. Notice body sensations in your mouth and the gradual change of the chocolate. You could also do this with hard candy.
Root Yourself by Gently Pressing Your Feet into the Ground
While standing or sitting. Notice the sensation of your feet on the ground. If this does not work for your body, you could practice by feeling your sit bones on the chair, shoulders on the back of the seat, or your hands on a table. If noticing your feet, gently rock your feet, pressing your weight more on the heel end and then on the toe end. You can do this with both feet or one at a time. Notice the coming and going of pressure and sensation. You can match this movement with breath.
Look Around You to Take in the World
While sitting or standing, slowly look around and behind you. Side to side, up and down. Really engage with this one by turning your head and neck. Take in differences in light and notice various colors in the space. Do this as you breathe and, after a couple of minutes, notice your breath. Notice any other sensations happening in your body.
Did you know? Grounding techniques can help rebuild feelings of trust within yourself. Consider using these strategies if you are struggling with trust issues after trauma.
Stretch Your Body
If sitting, try this standing. If you’re standing, try sitting down. Stretch where it feels safe for your body. Arms straight up and spread towards your sides. A gentle twist from the waist up. Allowing your legs to straighten out and relax. Do one or all of these several times as long as you don’t feel pain. If stretching your arms up, notice the sensation from your shoulders up through your arms and hands. Notice any changes in how your body tenses and relaxes. There are no good or bad answers here.
Allow yourself to be a beginner
Building a connection to our bodies isn’t easy. Allow yourself to begin a journey and watch for those old voices that tell you that “you’re behind” or “you should know this already”. Trust me, those voices are BS and they’re there to keep you distracted. Be a beginner. Be imperfect. You’ve got this!
Consider Sex Therapy or Trauma Therapy for Individuals and Couples in Minnesota and Colorado
If you’re feeling disconnected from your body and sex life, consider working with a trauma therapist. It’s hard enough with all the day-to-day distractions happening. Never mind the extra challenges that trauma brings. If you’re looking to feel more connected to your body, emotions, and sexuality, I’m here for you. Whether online in Minnesota or online in Colorado, I can help you feel more connected to your body again. When you’re ready, email me and we can talk about setting up a free 15-minute therapy consultation to see if it feels like a good fit to work together.