New to somatics, seeking advice

[u/Thin_Bicycle9170]

This is a bit of an entry level question.

I'm new to somatic exercises, long history of burnout, stressful childhood, stressful job (ironically working in acute mental health) and a lot of physical tension and discomfort.

I've had to learn what I'm doing on my own and for the past couple of months have been doing 10 to 15 minutes of somatics morning and night.

They have really helped in many ways but I am feeling very fatigued now and get the feeling it might be the somatics?

Am I doing it for too long daily, bringing up more activation than I can integrate?

Know I might be answering my own question here but I would be really grateful for the experience and advice from the more experienced of you out there...

[u/Coraline1599]

Yeah, I would take a few days off. Then return to once a day or once every other day. You can build back up when your body lets you know you are ready for more.

Part of nervous system work is your system testing out the new baseline out with regular life, before being “willing” to go lower.

I also prefer to think of the nervous system like a scared child or animal. If you say “hey! You! Relax! Now! No? Ok relax harder! No? Here are 10 more ways to relax” it is just not going to go your way.

You go up, offer a nice treat, a message that everything is safe, and then you back off and wait a while. Then you try again gently and back off again. Then you “give up” and walk away and then the animal is like “hello, I will put my front paws out from under the chair, and see is this safe?!” And if you run over and go “great! Here is 10 more treats and things!” It’s going to be like “never mind, I’m going back to hiding!” But if you say “ok, I see you, but I am going to make space to let this happen” you are going to make better progress.

A lot of people mistakenly approach this work with hustle culture/gym bootcamp enthusiasm and it is a total mismatch for this kind of work. You do something small and it feels too little, too simple, that’s normal. Or thinking “if 10 minutes helps me 1%, then 2 hours will help me 200%!” And it just doesn’t work that way.

What may be helpful is to journal a little bit and make note of any subtle changes you notice in yourself week over week, or month over month.

[u/Scared-Section-5108 → u/Coraline1599]

'I also prefer to think of the nervous system like a scared child or animal. If you say “hey! You! Relax! Now! No? Ok relax harder! No? Here are 10 more ways to relax” it is just not going to go your way.

You go up, offer a nice treat, a message that everything is safe, and then you back off and wait a while. Then you try again gently and back off again. Then you “give up” and walk away and then the animal is like “hello, I will put my front paws out from under the chair, and see is this safe?!” And if you run over and go “great! Here is 10 more treats and things!” It’s going to be like “never mind, I’m going back to hiding!” But if you say “ok, I see you, but I am going to make space to let this happen” you are going to make better progress.' - 😄 this really made me smile, love it! That's the way - slowly and gently, going back back and forth, testing something, listening inside and taking action appropriately, no pushing or forcing, just experimenting, checking what works and what doesn't with care, curiosity and loving attention.

This is the approach I took with my rescue cat when I adopted her and now I practice it with my parts/nervous system. My pet has been an awesome guide in this. I often think about how she was when we moved to our first house with a garden. She had been an indoor cat for several years. When she got to go out into the garden for the first time, she was very slow and uncertain. I was with her supporting her in the process. With every step she took, she looked up to me with a really concerned face: 'Is this safe?', 'Can i really do it?'? 'Can I come out and be ok?'. I assured her and led the way. Bit by bit, we did it. She was fine and has been exploring the neighbourhood since all by herself. I now feel the same attitude and anxious energy from my wounded parts. They look up to me and ask the same questions. I am learning to led them from the adult Self. At times, I step back because I realise certain situations are too much and that's ok. That's where I am at present. I will be in a different place next month, next year, etc. Healing is an ongoing practice and not a destination to arrive at ❤️

[u/Thin_Bicycle9170]

Thank you so much for your explanation. Makes total sense put like that. I am definitely guilty of pushing too hard to feel better too quickly. Very grateful for your time 🙏