Photo by Romi Cumes, LMFT
Blog cross posted from HERE.
An Invitation to Reflect, Reframe, and Find Resilience
Welcome to another moment to check in and offer yourself somatic reflection—to assess your inner state and make in-the-moment choices that support resilience, self-love, and mindful presence. Whether you’re in a season of “doing too much” or feeling paralyzed by the weight of it all, you’re not alone.
We live in a culture that often equates self-worth with output. The pressure to keep up—to constantly improve, expand, or accomplish—can easily override our deeper needs for rest, reflection, and resilient embodiment. For anyone navigating a path that involves caring for others, meeting deadlines, managing expectations, or simply striving to ‘do it all,’ this dynamic can become especially complex.
Understanding Overwhelm Through a Somatic Lens
Overwhelm shows up in many forms. Sometimes it’s a tidal wave of productivity that pushes us to stay busy and power through. Other times, it’s an immobilizing fog that leaves us stuck, unsure where to start or how to move. Both are natural nervous system responses—rooted in the body’s effort to protect us—and both deserve compassion.
We may know intellectually that rest is essential, yet still feel guilty or ineffective when we pause. It can be difficult to distinguish what’s truly urgent from what has merely been conditioned into us as “urgent” by external expectations. In these moments, time can feel like a trickster—cheekily intercepting both our productivity and our nervous system’s regulation, disrupting circadian rhythm and distorting our overall sense of time itself.
Personally, I’ve experienced both ends of the spectrum. I’ve felt the dopamine-fueled buzz of checking things off my list. I’ve also hit that wall—when the list blurs and all I want is to lie down—but don’t—as intransigent sensations remind me that constant productivity doesn’t often lend itself to nervous system regulation
In those moments, it’s important to remember: our value is not defined by productivity. At the same time, the productivity of self-care is invaluable—and our sense of worth often lives in the quiet spaces that emerge in the moments in between somatic reflection.
That’s why it’s essential to meet yourself where you are—with gentleness and curiosity. Ten minutes of breathwork, a few yoga poses, a short embodied writing practice, a strength-building move, or a walk in nature is neither futile nor indulgent—it’s medicine. A radical act of self-care.
These small, conscious choices pave the way for meaningful transformation and resilience. Each pause is a recalibration—a signal to your nervous system that it’s safe to slow down and come home to your body. These are accomplishments worth honoring.
When we begin to see overwhelm—or our body’s immobility—not as failure but as a signal, we can work with it rather than against it. We can soften around fear instead of letting it take over. And we can recognize the inner critic for what it truly is: a protective mechanism, not a reflection of truth.
The Body Speaks: The Language of Sensation
The body speaks in ways we’ve never been taught to hear or acknowledge. In this short clip from my guest episode on Craving Food Freedom, I share a glimpse into how somatic psychotherapy explores the language of sensation, and how the process of naming the felt experience is both simple and profound. When we slow down, listen, and speak the language of sensation, we gently uncover the body’s wisdom for healing.
7-Step Somatic Reflection Practice for Presence and Resilience
With a pen and paper, take a few moments to slow down, breathe, and gently explore what you’re thinking and feeling. This is a space to get honest, notice how fear or pressure shows up, and begin to shift those inner narratives toward something more spacious, compassionate, and true.
1. Name Two Fears or Challenges
What feels most overwhelming, stuck, or tender right now?
Write down the two primary fears or challenges you’re currently navigating.
Examples:
“Life is too overwhelming.”
“I’ll never be able to get everything done.”
2. Notice the Inner Critic
What narratives or self-beliefs accompany those fears?
List two recurring thoughts or inner criticisms that arise in response to your current challenges.
Examples:
“I’m not good enough.”
“I can’t handle this.”
3. Feel into the Emotions
What emotions are most present when you sit with these thoughts or fears?
Name two that feel most familiar or dominant.
Examples: Anxiety, shame, grief, frustration, sadness
4. Tune into the Body
Where do you feel this in your body?
Take a few slow, conscious breaths and gently scan your body with curiosity. Write down what sensations arise and where they are located..
Examples: Tight shoulders; Heaviness in the chest; Tense jaw; Butterflies in the stomach
5. Reframe with Compassion
Now, explore how you might speak to yourself from a more grounded and compassionate place.
What new truths or reframes want to emerge?
Write two revised statements that offer kindness, perspective, or permission.
Examples:
“I’m doing one thing at a time, and that is enough.”
“Even small steps are worthy of celebration.”
“It’s okay to rest—rest supports resilience.”
“I don’t need to prove my worth through doing.”
“I’m learning to meet myself with patience.”
6. Affirm Your Strength
Anchor into what is already true about your inner wisdom and capacity. Write two or more affirmations that support your sense of resilience, self-worth, or trust. If it feels meaningful to you, you can include affirmations connected to your spiritual or religious beliefs, or your sense of higher guidance.
Examples:
“I am grounded.”
“I am capable.”
“I trust my inner knowing.”
“I move at my own pace.”
7. Return to Your Tools
What practices help you reconnect when your fear or challenge shows up?
List three accessible, nourishing tools you can reach for when needed.
Examples:
5 minutes of breathwork (pranayama)
–> Example: Inhale for 4 counts, hold for 5, and exhale for 6.
A walk in nature
A brief (or long) yoga or movement sequence
A supportive phone call
Journaling or Writing for 10 minutes
Don’t forget, this isn’t about fixing yourself or forcing a better mindset. It’s about making space to witness your experience—with breath, presence, and care—so you can meet life with more self-connection and ease.
For trauma informed training and support, please visit:
Therapist Directory, TILA Trainings and the Speakers Bureau.