Self-care is often framed as something we do — habits we add, routines we follow, goals we tick off.
Somatic self-care shifts the focus slightly. Instead of asking “What should I be doing?” it asks,
“How does my body feel — and what does it need to feel safe?”
At its core, somatic self-care is about body awareness. It’s about noticing physical sensations, responding with care, and creating conditions where the nervous system can settle.
What Does “Somatic” Mean?
“Somatic” simply means relating to the body.
Somatic practices focus on physical sensations — breath, posture, muscle tension, temperature, movement — rather than thoughts alone.
This matters because stress doesn’t just live in the mind.
It lives in tight shoulders, shallow breathing, clenched jaws, and constant fatigue.
When the body doesn’t feel safe, it stays alert — even if everything looks “fine” on the outside.
Why Safety Comes Before Calm
The nervous system has one primary job: protection.
If it senses threat — emotional, physical, or environmental — it prioritises survival over rest.
This is why trying to “relax” can sometimes feel impossible.
The body can’t settle until it feels safe enough to do so.
Somatic self-care works by gently signalling safety through small, physical cues — rather than forcing calm through willpower.
How Somatic Self-Care Supports Emotional Wellbeing
When the body begins to feel safe, several things happen naturally:
- breathing slows
- muscle tension softens
- thoughts become clearer
- emotional responses feel more manageable
Over time, this builds resilience — not by pushing through stress, but by recovering from it more effectively.
Simple Somatic Practices to Try
You don’t need training or long sessions. Start small.
1. Grounding through touch
Place your feet firmly on the floor or your hands on a solid surface. Notice the pressure and support beneath you.
2. Gentle movement
Slow stretches, rolling your shoulders, or standing up and shaking out tension can help reset the body.
3. Breath awareness
Notice where your breath is — chest, ribs, belly — without trying to change it at first.
4. Temperature cues
Warmth often signals safety. A warm drink, blanket, or shower can be deeply regulating.
5. Sensory anchors
Familiar scents, calming sounds, or holding a grounding object can help the body settle quickly.
Even one of these practices can make a difference when used consistently.
Building a Somatic Self-Care Habit
Somatic care isn’t about fixing yourself.
It’s about listening — and responding kindly.
Choose one physical cue that feels supportive and return to it daily. Over time, your body learns that relief is available, and calm becomes easier to access.
Final Thought
Feeling safe in your body isn’t a luxury — it’s the foundation of emotional wellbeing.
When safety comes first, everything else becomes more possible.
Care for the body, and the mind will often follow.
Written by Katie