6 Lessons From 'The Body Keeps the Score' to Manage Somatic Symptoms
6 Lessons From 'The Body Keeps the Score' to Manage Somatic Symptoms

8 months ago

Managing Somatic Symptoms

6 Lessons From 'The Body Keeps the Score' to Manage Somatic Symptoms

6 Lessons From 'The Body Keeps the Score' to Manage Somatic Symptoms

In the groundbreaking book, "The Body Keeps the Score," renowned trauma expert Dr. Bessel van der Kolk explores the profound impact that traumatic experiences can have on the body and mind. Rooted in extensive research and clinical practice, this seminal work offers invaluable insights for individuals grappling with somatic symptoms – physical manifestations of underlying emotional or psychological distress.

As we delve into the lessons from this transformative book, we'll uncover practical strategies to help you navigate the complex terrain of somatic symptom management. Whether you're struggling with chronic pain, fatigue, or other unexplained physical ailments, the wisdom gleaned from "The Body Keeps the Score" can serve as a roadmap towards healing and empowerment.

Lesson 1: Acknowledge the Mind-Body Connection

One of the core tenets of "The Body Keeps the Score" is the profound interconnectedness of the mind and body. Dr. van der Kolk eloquently explains that traumatic experiences don't just leave an imprint on our psyche; they also become embedded in our physical being. This means that the way we think, feel, and perceive the world can profoundly influence our bodily functions and sensations.

For individuals dealing with somatic symptoms, acknowledging this mind-body connection is a crucial first step. It allows us to move beyond the limiting belief that our physical ailments are purely biological in nature, and instead recognize the role that our emotional and psychological well-being plays in our physical health.

By embracing this holistic understanding, we open the door to a more comprehensive approach to managing somatic symptoms – one that encompasses not just physical treatment, but also the exploration and integration of emotional, mental, and spiritual aspects of our lived experiences.

Lesson 2: Cultivate Body Awareness

A central theme in "The Body Keeps the Score" is the importance of cultivating body awareness – the ability to tune in to the sensations, emotions, and signals that our physical form is constantly communicating to us. This heightened sense of bodily attunement can be a powerful tool in the management of somatic symptoms, as it allows us to better understand the triggers, patterns, and underlying factors that contribute to our physical distress.

Through practices like mindfulness, breathwork, and gentle movement, we can learn to listen to the wisdom of our bodies with greater clarity and compassion. This increased body awareness can help us identify early warning signs of somatic flare-ups, enabling us to intervene with self-care strategies before the symptoms escalate.

Moreover, by developing a deeper connection with our physicality, we can begin to uncover the emotional and psychological narratives that may be influencing our bodily experience. This self-reflective process can be a crucial step towards understanding and addressing the root causes of our somatic symptoms.

Lesson 3: Embrace the Power of Regulation

One of the key insights from "The Body Keeps the Score" is the central role that the autonomic nervous system plays in the manifestation and regulation of somatic symptoms. When our nervous system is dysregulated – stuck in a state of hyperarousal or dissociation – it can contribute to a host of physical ailments, from chronic pain to gastrointestinal distress.

To manage somatic symptoms effectively, it's essential to prioritize practices that help us regulate our nervous system. This may include techniques like deep breathing, progressive muscle relaxation, and guided imagery – all of which can assist in activating the parasympathetic nervous system, the "rest and digest" component of our autonomic functioning.

Additionally, engaging in rhythmic, repetitive activities like walking, dancing, or drumming can help to "reset" the nervous system, restoring a sense of balance and calm. By cultivating these self-regulatory skills, individuals dealing with somatic symptoms can better manage their physical experiences and reclaim a sense of agency over their well-being.

Lesson 4: Foster Social Connection

In "The Body Keeps the Score," Dr. van der Kolk emphasizes the profound healing power of social connection, particularly for those who have experienced trauma. This principle holds true for individuals grappling with somatic symptoms as well, as the sense of isolation and loneliness that often accompanies physical ailments can exacerbate the intensity and duration of the symptoms.

Engaging in supportive communities, whether through in-person support groups or online forums, can be a transformative experience. Within these spaces, individuals can find empathy, validation, and practical strategies from others who have walked a similar path. The sense of belonging and mutual understanding that arises from these connections can have a tangible impact on the management of somatic symptoms.

Moreover, fostering meaningful relationships with healthcare providers, therapists, and other trusted allies can also be a vital component of the healing journey. These collaborations can help to create a supportive, collaborative environment in which individuals feel heard, understood, and empowered to navigate their somatic challenges.

Lesson 5: Explore Creative Expression

One of the powerful insights woven throughout "The Body Keeps the Score" is the inherent wisdom and healing potential of the creative arts. For individuals dealing with somatic symptoms, engaging in creative expression can serve as a vital outlet for processing and integrating the physical, emotional, and psychological aspects of their experiences.

Whether it's painting, writing, dancing, or any other form of artistic expression, the act of creating can serve as a bridge between the conscious and unconscious realms of our being. Through the creative process, we can give voice to the unspoken narratives held within our bodies, allowing us to better understand and integrate the physical manifestations of our inner landscapes.

Moreover, the act of creative expression can have a tangible impact on the regulation of the nervous system, inducing a state of flow and focus that can alleviate the intensity of somatic symptoms. By embracing the transformative power of the creative arts, individuals can cultivate a deeper sense of self-expression, self-compassion, and overall well-being.

Lesson 6: Embody Resilience

Perhaps one of the most empowering lessons from "The Body Keeps the Score" is the notion that, despite the profound impact of trauma and adversity, the human spirit possesses an inherent capacity for resilience and growth. This principle applies equally to the management of somatic symptoms, which can often feel like an ongoing battle against one's own body.

By cultivating a mindset of resilience, individuals dealing with somatic symptoms can begin to shift their perspective from one of victimhood to one of empowerment. This doesn't mean denying the very real challenges and discomforts they face, but rather, recognizing their innate ability to navigate these experiences with courage, self-compassion, and a steadfast belief in their capacity to heal.

Through practices that foster self-compassion, individuals can learn to approach their somatic symptoms with a sense of curiosity and kindness, rather than judgment or self-criticism. This shift in mindset can unlock new avenues for self-discovery, personal growth, and holistic well-being – ultimately transforming the way one relates to their body and the physical manifestations of their lived experiences.

Embracing the Wisdom of "The Body Keeps the Score"

As we've explored, the profound insights and practical strategies offered in "The Body Keeps the Score" can serve as a powerful roadmap for individuals grappling with somatic symptoms. By embracing the mind-body connection, cultivating body awareness, regulating the nervous system, fostering social connection, exploring creative expression, and embodying resilience, we can unlock new pathways towards healing, empowerment, and overall well-being.

While the journey of managing somatic symptoms may not be a linear one, the lessons from this transformative work can provide a sturdy foundation upon which to build a more holistic, integrated approach to our physical, emotional, and mental health. By weaving these principles into our daily lives, we can continue to uncover the inherent wisdom and restorative potential that lie within our bodies, minds, and spirits.

As we navigate the complexities of somatic symptom management, may we find solace in the knowledge that we are not alone, and that the path towards healing and wholeness is one of self-discovery, self-compassion, and a steadfast belief in our capacity to thrive, even in the face of adversity.

Supplementary Resources:

For those interested in delving deeper into the topics explored in this article, we recommend the following resources:

Remember, while these resources can provide valuable information, it's always best to consult with a qualified healthcare professional when dealing with somatic symptoms or any other mental health-related concerns.

About the Author

Sheldon Wells is a mental health coach and author with a deep passion for helping individuals navigate the complexities of somatic symptom management. Drawing from his own experiences with chronic pain and his extensive research into the mind-body connection, Sheldon has dedicated his career to empowering others to reclaim their physical and emotional well-being.

Through his holistic approach, which combines evidence-based practices, creative expression, and a steadfast belief in the human capacity for resilience, Sheldon has helped countless clients find relief from somatic symptoms and cultivate a greater sense of balance and harmony within their lives.

When he's not working with clients, Sheldon can be found immersed in the world of literature, exploring the powerful insights that can be gleaned from the written word. He is particularly drawn to works that delve into the intricacies of the human experience, such as "The Body Keeps the Score," which has profoundly influenced his understanding of the mind-body connection and its implications for holistic well-being.

Sheldon's mission is to empower individuals to embrace their inherent strength, self-compassion, and capacity for healing – a journey he continues to navigate with unwavering dedication and a deep sense of purpose.

Oscar Sullivan

In the age of information overload, finding sanctuary in our own minds is more challenging yet vital than ever. I'm Oscar Sullivan, and I've found my calling in guiding individuals towards reclaiming their mental peace, amidst the cacophony of modern life.


At 29, with a year of dedicated practice behind me, I've come to believe that the pillars of a balanced mind rest on cultivating healthy habits, understanding the benefits of a social media detox, and embracing the practice of mindful eating. These focal points are not just topics I discuss; they are the essence of my approach to therapy. They serve as gateways to deeper self-awareness and internal harmony.


My journey into the world of therapy was driven by a personal quest for balance. The relentless pace of today's society, coupled with the constant bombardment of stimuli, can lead us to lose touch with our inner selves. It is here, in this space of disconnection, that I step in. I don't just listen; I strive to understand, resonate, and reflect. My aim is to create a reflective space where clients can explore their thoughts and feelings without judgment, fostering a sense of self-compassion and awareness that is often lost in the hustle of daily life.


The modern malaise of endless scrolling and digital consumption can leave us feeling empty and disconnected. Through a focus on social media detox, I help clients rediscover the joy of living in the moment, reconnecting with the tangible world around them, and nurturing meaningful relationships.


Similarly, mindful eating transcends the act of nutrition; it's about tuning into our body's needs, savoring each bite, and acknowledging our food's journey from earth to plate. This practice serves as a metaphor for life itself - encouraging us to consume mindfully, not just food, but every experience, with gratitude and presence.


Embarking on a path toward wellness requires courage, and I am here to support you every step of the way. Together, we can cultivate a life of balance, peace, and fulfillment.


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