Chronic conditions and trauma can impose significant emotional and physical challenges. A growing body of research highlights the benefits of adopting a positive mindset and utilizing body-based therapies, such as somatic therapy, to foster emotional resilience. These approaches aim to help individuals navigate their experiences without feeling overwhelmed.
Britt Piper, a trauma-informed therapist and author of Body-First Healing: Get Unstuck and Recover from Trauma with Somatic Healing, emphasizes that healing is not merely about symptom management. Instead, it involves cultivating the capacity to remain present during moments of distress. She states, “We’re not broken, flawed, or in need of fixing. With this shift in perspective, it’s amazing how much healing and growth can happen when we allow it to unfold naturally.”
Understanding Trauma and Its Effects
The autonomic nervous system plays a crucial role in maintaining safety through various survival responses, including fight, flight, freeze, and fainting. Trauma, which Piper defines as “any experience that overwhelms the nervous system’s capacity to cope,” can leave individuals feeling stuck in survival mode. This can stem from various sources, such as childhood abuse, accidents, or the stress of managing chronic illnesses.
Unresolved trauma may lead to disproportionate reactions in everyday situations. For instance, individuals might tense up when a loved one raises their voice or feel anxious when someone forgets to check in. In these cases, the nervous system misinterprets non-threatening cues as dangerous, reflecting past traumatic experiences.
To help individuals cope, Peter Levine, the founder of Somatic Experiencing, suggests a simple exercise to alleviate stress: take a deep breath, exhale while making a deep “voo” sound, and focus on the sensations that arise. This technique aims to ground individuals in their bodies, facilitating a sense of safety.
The Path to Healing
Piper’s approach to therapy involves guiding clients to seek answers within themselves, recognizing that their bodies are inherently designed for healing. “What we do is first discharge their nervous system activation and then create the capacity for them to feel more regulated,” she explains. This process, although slow, can yield significant results. Research indicates that Somatic Experiencing is effective in treating individuals with post-traumatic stress disorder (PTSD) and reducing trauma-related stress in children following surgery.
The therapy often begins at the periphery of a person’s trauma, addressing recent frustrations before tackling deeper, more significant events. “Slowly over time, you work with the vortex until you come into the middle,” Piper notes.
The regulation of the nervous system is another critical aspect of Piper’s work. By focusing on the vagus nerve, which connects the brain to vital organs, she highlights the importance of understanding that much of the information processed by the brain originates from the body. “Eighty percent of information on the vagus nerve travels from the body to the brain,” Piper states. This connection reveals why it is insufficient to simply think positively; individuals must also engage with their feelings to heal effectively.
The effects of a negative mindset can be especially pronounced during quiet moments, often leading to intrusive thoughts. One technique, known as cognitive shuffling, encourages individuals to visualize random, positive scenarios as a means to improve sleep quality.
To counteract the brain’s natural negativity bias, Piper recommends several practices. These include being mindful of positive experiences, savoring joyful moments for an extended period, and allowing oneself to fully absorb positive sensations.
Body-based therapies can significantly affect personal relationships. Piper asserts that “healing through a somatic lens helps you rediscover who you were, or who you were meant to be, before the trauma told you who to be.” This can manifest in healthier relationship dynamics, improved communication, and the ability to repair connections after conflicts.
While Piper appreciates the increasing interest in nervous system regulation, she stresses that true healing involves embracing discomfort and allowing oneself to experience a full range of emotions. “When we do that, the discomfort moves through us much quicker,” she explains.
Polyvagal theory further elaborates on the role of the autonomic nervous system in regulating health and behavior. It identifies three primary states: relaxed (ventral vagal), mobilized (sympathetic), and immobilized (dorsal vagal). Understanding these states can help individuals recognize their responses to stress and develop strategies for self-regulation.
Practical applications of polyvagal theory include recognizing bodily sensations during stress, practicing self-regulation techniques such as deep breathing, and fostering connections with safe individuals. For those experiencing persistent anxiety, depression, or trauma, consulting a health professional is essential.
As research continues to affirm the value of somatic therapies, individuals are encouraged to explore these methods as pathways to healing and resilience. Embracing the body’s wisdom can lead to profound transformations, empowering individuals to reclaim their narratives and foster deeper connections with themselves and others.
This article was originally published in the October 2025 issue of alive magazine.
