Sexual trauma can leave a lasting impact on a person's physical, emotional, and psychological well-being. The aftermath of sexual trauma can cause a range of symptoms, such as muscle tension, chronic pain, anxiety, and depression. One approach that has shown promise in helping survivors of sexual trauma is somatic exercises. Somatic exercises focus on the body, aiming to release tension and stress that is often held in the body as a result of trauma. In this blog post, we will explore the benefits of somatic exercises for sexual trauma survivors and provide practical tips on how to incorporate somatic exercises into your healing journey.
The Benefits of Somatic Exercises for Sexual Trauma Survivors:
Somatic exercises can offer numerous benefits for survivors of sexual trauma. Here are some of the key benefits:
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Releasing Tension: Sexual trauma can cause physical symptoms such as muscle tension, chronic pain, and difficulty with sexual intimacy. Somatic exercises aim to release this tension by focusing on body awareness and movement. These exercises can help survivors regain a sense of control over their bodies, and feel more comfortable and connected to themselves.
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Promoting Mind-Body Connection: Sexual trauma can cause survivors to feel disconnected from their bodies. Somatic exercises can help survivors reconnect with their bodies and promote a sense of integration between the mind and body.
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Reducing Anxiety and Stress: Somatic exercises can help reduce anxiety and stress, which are common symptoms of sexual trauma. By focusing on the present moment and physical sensations, survivors can learn to regulate their nervous system and find a sense of calmness.
Here are some somatic exercises that can be helpful for survivors of sexual trauma:
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Grounding: Grounding is a somatic exercise that involves focusing on the physical sensations of the body and using the breath to connect with those sensations. The goal of grounding is to create a sense of safety and stability in the body. To begin grounding, find a comfortable seated or lying position. Close your eyes and take a few deep breaths. Focus your attention on the physical sensations of your body. Notice any areas of tension or discomfort. Take a deep breath and imagine sending your breath to those areas of tension. As you exhale, release the tension and allow the body to relax.
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Shaking: Shaking is a somatic exercise that involves gently shaking the body to release tension and stress. Shaking can help the body release stored energy and tension, promoting relaxation and calmness. To do shaking, stand with your feet hip-width apart. Allow your body to relax, and let your arms hang loosely by your sides. Begin to shake your body gently, starting at the feet and working your way up to the head. Shake your arms, legs, hips, and shoulders. Allow your body to shake freely, and take deep breaths as you do so.
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Body Scan: The body scan is a somatic exercise that involves systematically scanning the body for areas of tension or discomfort. To begin the body scan, find a comfortable seated or lying position. Close your eyes and take a few deep breaths. Begin to scan your body, starting at your toes and working your way up to your head. Notice any areas of tension or discomfort. Take a deep breath and imagine sending your breath to those areas of tension. As you exhale, release the tension and allow the body to relax.
Incorporating somatic exercises into your healing journey can be a helpful tool for managing the physical and emotional symptoms of sexual trauma. Here are some tips for incorporating somatic exercises into your daily routine:
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Start Small: It's important to start with small, manageable steps when incorporating somatic exercises into your routine. Begin with just a few minutes of somatic exercises each day and gradually increase the duration and frequency as you become more comfortable.
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Set Intentions: Before beginning your somatic exercise practice, set intentions for what you hope to achieve. Whether it's reducing muscle tension or promoting a sense of calmness, setting intentions can help you stay focused and motivated.
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Practice Regularly: Consistency is key when it comes to somatic exercises. Try to practice your chosen exercises at the same time each day to create a routine that works for you.
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Seek Support: If you're struggling to incorporate somatic exercises into your routine, don't hesitate to seek support. Consider working with a therapist or somatic practitioner who can provide guidance and support as you navigate your healing journey.
Conclusion:
Somatic exercises can be a helpful tool for survivors of sexual trauma as they work towards healing and recovery. These exercises can help release tension, promote mind-body connection, and reduce anxiety and stress. By incorporating somatic exercises into your daily routine and seeking support when needed, you can begin to regain a sense of control over your body and find a path towards healing and recovery.
Remember to start small, set intentions, practice regularly, and seek support if needed. Healing from sexual trauma is a journey, and incorporating somatic exercises into that journey can be a powerful tool for promoting physical, emotional, and psychological well-being.