“Before there are words, there is the wordless communication of the body.”
Michael Changaris, Psy.D.
Whether you’re feeling depressed, anxious, alone, or some other strong emotion (emotional dysregulation), here are some helpful sensorimotor techniques you have easily at your disposal. I got these from my trainings with Janina Fisher and use them frequently in my work with individuals.
- Lengthening the Spine – Start from the bottom of the spine and go very, very slowly – vertebrae by vertebrae – and lengthen the spine. Notice after doing this exercise if you feel better or worse.
Because depression is such a physical thing, everything takes physical effort, our body and spine collapse. This simple exercise often helps a shift – even if a small shift, from the weight of depression. - Orienting – Look around the room wherever you are and find 1 thing that there is only one of this thing. Look around the room and find 1 thing that there are only two of this thing. Look around the room and find 1 thing that there are only three of this thing. Look around the room and the room and find 1 thing that there are only four of this thing. Look around the room and find 1 thing that there are only five of this thing. You can also look for a certain number, say 5, red objects, 5 blue objects, and 5 green objects. This practice brings your attention to the present and helps to regulate our nervous system. After doing this, people often report feeling better.
- Verbal Experiments – Say to yourself “I am a loser” and ask yourself, “Do I feel better or worse?” Most people say worse. Now, say to yourself, “I am doing the best I can” and notice if you feel better or worse. It doesn’t matter if you believe the words, just see what happens when you say the words. Most people say they feel better. Feeling better generally gives us a little bit more energy. This exercise demonstrates that words have a strong impact on our body experience.
I hope these tips have been helpful.
Please feel free to reach out for a free 20-minute phone consultation so you can see if we might be a good fit. I can be reached at 301-279-7779, BethLCounseling@aol.com.
