SOMATIC PARTS THERAPY- A POWERFUL TOOL FOR MANAGING ANXIETY
If you struggle with anxiety, you know how debilitating it can be. The constant worry, racing thoughts, inability to relax, physical symptoms like gut issues, shortness of breath and rapid heartbeat - all of it can make it difficult to function in everyday life.
While many different forms of therapy can help alleviate anxiety symptoms, somatic therapy has emerged as an effective and holistic approach to treating anxiety.
Somatic therapy is a type of therapy that focuses on the mind-body connection. It recognizes that the way we think, feel, and behave is intimately connected to the sensations we experience in our bodies. By working with the body as well as the mind, somatic therapy can be a powerful tool in nervous system regulation and hence, anxiety treatment.
What is Somatic Therapy?
Somatic therapy is a broad term that encompasses many different approaches to therapy. At its core, however, somatic therapy is about using the body as a tool for healing. This can involve techniques like parts therapy, mindfulness, breathing exercises, movement, and touch.
One of the key principles of somatic therapy is that our bodies hold onto trauma, stress, and other painful experiences. As a result, these experiences can get "stuck" in our cells, muscles and organs, leading to physical sensations like tension, pain, and discomfort. By working with the body, somatic therapy can help release these physical sensations and promote healing.
How Somatic Therapy can help with anxiety
Here are some ways that somatic therapy can help with anxiety:
By promoting relaxation: One of the key components of somatic therapy is learning how to relax the body. This can involve techniques like deep breathing, progressive muscle relaxation, and mindfulness meditation. By relaxing the body, we can also calm the mind, reducing feelings of anxiety and stress.
By increasing body awareness: Many people with anxiety feel disconnected from their bodies, as if they are "floating" above themselves. Somatic therapy can help increase body awareness, helping people to feel more grounded and connected to their physical sensations. This can be especially helpful for people who experience panic attacks or other intense physical symptoms of anxiety.
By releasing tension: Anxiety can often manifest as tension in the body, such as tightness in the chest, shoulders, and neck. Somatic therapy can help release this tension through massage, stretching, and movement. This can help reduce physical discomfort and promote relaxation.
By processing trauma: Many people with anxiety have experienced trauma in the past. This trauma can get "stuck" in the body, leading to physical symptoms like tension and pain. Somatic therapy can help process this trauma by working with the body, helping to release physical sensations and promote healing.
By improving self-regulation: People with anxiety often struggle with self-regulation, meaning they have difficulty managing their emotions and responses to stress. Somatic therapy can help enhance self-regulation by teaching people to recognize their physical sensations and respond to them in healthy ways. This can help reduce the frequency and intensity of anxiety symptoms.
What is Somatic Parts Therapy and how it may be beneficial in anxiety treatment?
Inner Relationship Focusing and Internal Family System is a type of therapy that focuses on helping individuals understand and manage the different parts of themselves that contribute to their anxiety. These parts can include everything from the anxious voice that says "what if?" to the critical voice that says "you're not good enough." By working with these parts in a compassionate and curious way, individuals can develop greater self-awareness, self-compassion, and resilience.
So, how does parts therapy work? Let's take a closer look.
At its core, IFS is based on the idea that everyone has different parts of themselves that make up their internal system. These parts can be thought of as subpersonalities or modes of being, each with their own unique perspective, emotions, and behaviors.
According to IFS, when individuals experience anxiety, it is often because one or more of these parts feel threatened or overwhelmed. For example, the anxious part may be trying to protect the person from danger by anticipating all possible negative outcomes, while the critical part may be trying to motivate the person to be better by pointing out flaws and imperfections.
While these parts can be helpful in some situations, they can also create problems when they become too dominant or extreme. For example, an overly anxious part can lead to chronic worry and avoidance, while an overly critical part can lead to self-doubt and perfectionism.
IFS aims to help individuals understand and work with these parts in a more balanced and effective way. Through a process of guided self-exploration, individuals can learn to identify and communicate with their different parts, recognize their unique strengths and weaknesses, and develop a greater sense of compassion and curiosity toward themselves.
The benefits of Internal Family Systems therapy for anxiety
So, why is IFS a helpful approach for managing anxiety? Here are just a few of the benefits:
Increased Self-Awareness: Through IFS, you can develop a deeper understanding of your internal system, including your patterns of thoughts, emotions, and behaviors. This awareness can help you recognize when you are experiencing anxiety and what triggers it, allowing you to respond in a more intentional and adaptive way.
Greater Self-Compassion: IFS encourages you to approach parts with curiosity and compassion rather than judgment and criticism. This can lead to a greater sense of self-acceptance and self-compassion, which can, in turn, reduce anxiety and improve overall well-being.
Improved Coping Strategies: By working with your different parts, you can develop new coping strategies that are more effective for managing anxiety. For example, you may learn to soothe your anxious part with calming self-talk, or you may learn to set boundaries with your critical part to reduce self-doubt and self-criticism.
Deeper Emotional Healing: IFS can also help you explore and heal the deeper emotional wounds that may be contributing to your anxiety. By approaching these injured parts with compassion and curiosity, you can develop greater resilience and emotional intelligence, which can, in turn, reduce anxiety and improve overall mental health.
Combining body-focused and emotional elements, somatic therapy provides an effective approach to treating anxiety. By developing the ability to recognize physical sensations, calming the nervous system, and exploring different parts of the self, individuals can relieve their anxiety symptoms and find a greater sense of well-being.
If you are struggling with anxiety, consider exploring somatic therapy as a potential treatment option. With the help of a trained therapist, you can learn to become more aware of your bodily sensations and use that awareness to release emotional and psychological tension. Doing so can reduce the intensity of your anxiety symptoms and help you begin to live a more fulfilling and peaceful life.
About the author: Hanna Hanula is a Holistic Anxiety Healer specializing in Gut and Mental Health and the creator of Awaken Your Wellness program. She helps busy professionals overcome anxiety, self-sabotage and self-doubt so they can feel confident in their bodies, realize their potential and thrive.