Trauma is an often overlooked contributor to chronic illness. Research has shown that the more adverse childhood events (ACEs) a person experiences before age 18, the more likely they are to experience heart disease, cancer, or other chronic illnesses. Additionally, trauma causes changes similar to those seen in PTSD. The increased stress responses can cause or worsen autoimmune diseases. Having healthy coping mechanisms is essential not only for one's mental health but one's physical health as well.
If you have tried switching up your diet, exercise, and lifestyle but still need to progress in your healing journey, consider supporting your nervous system. The nervous system impacts your metabolic rate, hormones, digestion, mood, and more. Physical healing cannot occur if your body is stuck in a fight or flight response, so it is important to support the parasympathetic nervous system (aka the rest and digest part of the nervous system.)
Somatic healing is a method that acts as a bridge between the physical body and the brain. It is utilized by individuals experiencing mental health struggles and those suffering from chronic illness/symptoms. Chronic illness often causes people not to feel safe in their bodies or to view their bodies as the enemy. This can lead to negative self-talk and disrespect for the body that fights for you daily.
Think about it - you would never tell a friend that you don't like them and wish they were different. Instead, if there was an issue or conflict, you could come from a state of love and support. Learning to listen to your body, identifying its needs, and supporting those needs can allow you to cultivate a sense of togetherness. The goal is to work with the body rather than against it.
As odd as this sounds, one way to become more in tune with your body and its needs is to personify it and view it as a subjective participant in your life. Your physical body has also had to go through your experiences and has a "memory" of its own. The body is not simply a machine that works for you when you feed it, water it, and provide movement. There are so many layers that are waiting to be uncovered.
Learning to peel back the layers and investigate what is going on with curiosity rather than judgment or unkind language is the best way to facilitate healing. The somatic healing practice focuses on a body first, brain second methodology. This bottoms-up approach allows us to focus on what the body is telling us, validate it, and give it the support it needs to feel safe.
If you're interested in starting somatic healing, one of the best ways to begin your journey is to support the vagus nerve. The vagus nerve is "turned on" by contemplative activities that require using your senses. Some examples include meditation, belly breathing, and swaying from left to right.
One of my favorite meditation "prompts" is memory reflection. To practice, find a quiet space in your home, out in nature, or a safe place. Begin by lying down, sitting upright with your legs crossed, or finding a position that serves you. Breathe in for 4 seconds (using your belly), hold for 4-7 seconds, and breathe out for 4-8 seconds.
Repeat several times until you feel relaxed and your mind begins to quiet. Think back to one of your favorite memories and walk through that memory as if you are experiencing it at that moment. Think about what you felt, saw, smelled, heard, and tasted, and use present tense language when describing it. Here is an example of the language you can use when walking through your memory.
"I am on a beautiful beach in Hawaii with my husband for our honeymoon. I can feel the hot sun beating down on my skin, and the cool waves come up my ankles as we walk alongside the ocean looking for shells. I can hear the waves crashing on the shore and the sound of laughter from the kids building a sand castle beside us. I see the beautiful vibrantly colored sunset, the seemingly neverending light blue ocean with a boat far from the shore, and the black sand lined with broken shells and footprints from its guests. As we return to our chairs after the walk, we decide to have an afternoon snack of fresh mango. It tastes delicious, juicy, and refreshing. In this moment, I feel at peace. I feel warmth and happiness inside."
In this example, I walked through the memory as if it were happening and re-experienced all of the senses I originally had. I even reflected on how it made me feel. If you have few good memories or have difficulty remembering them, you can use the same technique for future things you want to happen once you are healed.
In addition to meditation, you can turn simple tasks into contemplative activities. Take cooking for example - rather than trying to prepare a meal and eat as quickly as possible, pay attention to the sounds, smells, feelings, and feelings you experience while preparing the dish.
Healing requires both physical and mental/emotional work to be successful. If you have been trying to heal the physical issues for a while without success, or have hit a plateau, consider dabbling in somatic healing!
Check out the Body Wisdom Podcast for more information on trauma, somatic healing, and chronic illness!
*never medical advice*
