8 Somatic Practices to Cope with a Big Life Change
Life is full of big changes, some of which can be invigorating, while others can be challenging and overwhelming. Whatever change you’re going through, it’s essential to have effective strategies to manage the emotional impact of these changes. Somatic techniques help you connect with your body and release tension and stress. They can help you build awareness, and work with emotions and body experiences in a helpful way. In this post I will explore some somatic practices and provide tips for incorporating them into your daily routine.
Somatic Techniques for Coping with Big Life Changes:
1. Resource by Focusing on Sources of Stability : During times of big change, it’s common to feel anxious as things become uncertain. To cope, focus on maintaining consistent daily routines that bring you comfort and stability. Pay attention to how you feel in these moments and engage your body in the activity or experience, allowing yourself to feel grounded and secure. If you notice that paying attention brings comfort, drop in even more to notice physical sensations such as noticing your breath, areas that are relaxed or settled.
2. Recenter Between Small Transitions: Take the time to ground and recenter from one transition to the next to help reduce overwhelm. When you complete a task or change environments, such as going from work to home at the end of the day, spend a few minutes taking deep breaths, listening to soothing music, or sensing your feet on the ground before moving on. This can give the body a chance to relax, ultimately supporting more regulation throughout the day.
3. Open Your Heart Space: Many of us can often feel a response of shrinking/getting smaller during uncertainty and change. Take intentional time to find the opposite body expression: expansion. Stretching, reaching, standing tall, firmly planting feet on the ground, placing a hand in connection with your heart while using your voice to sing or express yourself, and heart openers such as backbends or even a simple practice of rolling shoulders back and opening through the chest can all be helpful.
4. Self-Soothing Statements and Containment practice: Reminding yourself that you are capable and it’s okay to be feeling how you are feeling. Make contact with placing a hand anywhere on your body that feels comforting, holding joints which can offer extra containment and support, or giving a self hug by placing alternate hands over your shoulders. While noticing the support from the contact you are making, offer a self-soothing statement starting with “you” that validates what you are feeling and offers support. Such as, “You feel scared and unsure, you are strong and will get through this”, “you’re allowed to feel nervous, you’ll be okay”, or "you can handle this feeling”. Notice what happens next and what parts of you are able to receive this support.
5. Somatic Release: After you’ve completed any step towards the big change, take a moment to unwind and release some stress with movement or sound; gentle shaking, walking, dancing, stretching, wiggling, voice expression, audible exhale or sighs. Try variations out - going slow, going fast, softer, louder - and see what feels best to you. Pay particular attention to a natural relaxation response when the movement is complete. This helps us relax and recharge so you can stay engaged with the whole process.
6. Tension and Release Exercises: Tension and release exercises involve contracting and releasing different muscle groups in your body, promoting relaxation and reducing tension. This can be done anywhere, at any time, and can help release physical tension and promote relaxation in response to big life changes.
7. Visualization: Visualize yourself being successful after the change occurs. Really dive into the details of what it would look like and how you imagine you will feel in daily life successfully adjusting to the change. As you stay with this, notice how your body responds in the moment and what words come to mind - perhaps words like relaxed, confident, satisfied. If a physical expression, posture, or movement organically arises from the visualization, and it feels okay, express it slowly and stay connected.
8. Deep Breathing Exercises: When we’re feeling stressed or overwhelmed, our breathing can become shallow and rapid. By practicing deep breathing, you can slow down your breath and calm your nervous system. Try inhaling for a count of four, holding your breath for a count of four, and exhaling for a count of four. Repeat this process several times until you feel more relaxed. If for any reason holding your breath doesn’t feel right, skip it! Let the breath flow in for a count of 3-4 and out for an equal count. Try bringing the body along by standing up tall, feet firmly planted on the ground, Inhaling slowly lift your arms up towards the sky, and exhaling slowly release them back down. Repeat a few times.
Tips for Incorporating Somatic Techniques into Your Daily Routine:
Start Small: Pick 1-2 of these practices to try out and see what works for you. Practice a few times and check in with yourself with what you notice has shifted.
Make it a Habit: It can be helpful to build a new practice around another consistent routine we already have in place. For example, maybe at bedtime I already have a practice of drinking soothing tea as I’m winding down, I can then add a new practice before, during or after tea to help make it easier to incorporate.
Find a Quiet Space: Find a comfortable place where you won’t be interrupted and you have the space to practice some of these techniques.
Practice Regularly: Consistency and repetition is key when it comes to somatic practices. Practice daily in increments of at least 30 seconds if available..
Big life changes can be challenging, but incorporating somatic practices into your daily routine can help you manage stress and anxiety, and remain present and connected with yourself along the way. By focusing on your body’s physical sensations and movements, you can cultivate a greater sense of self-awareness, self-trust, and resilience, helping you to navigate changes with ease and confidence.