What Happens in a Somatic Experiencing Session?

Maria Gray, Los Angeles-based therapist

About Maria Gray, LMFT, NMP, CGP:

I’m a Los Angeles based therapist with a somatic approach. I focus on helping my clients re-establish a connection with their bodies, and to the parts of themselves that are organized and grounded. I have in-depth experience supporting clients with somatic practices, and have seen first hand how it can benefit those struggling with addiction, childhood trauma, grief, and anxiety. I am in my second year of Somatic Experiencing training, which is a three-year program. 

How Does Somatic Experiencing Release Trauma?

Somatic Experiencing (SE) is a body-oriented therapy used to treat trauma and stress-related disorders. 

It was created by Dr. Peter A. Levine, who studied wild animals in their natural environments. He noticed that animals were able to recover from stressful events in a more adaptive way than humans. 

Based on his observations and studies, he wrote a book (1997) entitled “Waking the Tiger: Healing Trauma: The Innate Capacity to Transform Overwhelming Experiences.” What he shared in this book has opened the doors for many individuals to heal from past trauma with the support of trained somatic therapists.

Have you ever seen a dog “shake it off” after they’ve been startled? That movement – like they’re trying to dry themselves off but they're not wet – is a very basic example of how Levine sees an animal process sensations in their body that ripple out into their nervous systems.

Levine believes that it’s actually these unprocessed sensations in the body and nervous system that create the symptoms of trauma, PTSD, anxiety and depression. Humans don’t move their bodies in a way after a traumatic event that helps them to move through the sensations. The ongoing physical, emotional, and mental discomfort that often accompany trauma has its roots in these unprocessed moments that are still in the body.

Somatic Experiencing (SE) is based on the premise that trauma isn't just a psychological event, but something that gets "stuck" in the body and nervous system, leading to ongoing physical and emotional symptoms.

Somatic Experiencing (SE) therapists help their clients understand and track what’s happening in their nervous systems so they can notice when they are stuck in fight, flight or freeze mode, and return to a more regulated state. 

Do I have to talk about my trauma in a Somatic Experiencing (SE) session?

No, it is not necessary for clients to describe a traumatic event during an SE session. 

The body remembers the event, and processing the sensations with a trained SE therapist helps release  “stuck” feelings and restores balance to your nervous system.

How is Somatic Experiencing (SE) different from traditional talk therapy?

Somatic Experiencing (SE) therapists track sensations in the body using a “here and now” approach. It’s considered a “bottom up” approach which means focusing on the body. Talk therapy uses a “top down” approach focusing on cognitive processes like thoughts and beliefs.

While there are many types of talk therapy, more traditional, psychodynamic models focus on unconscious thoughts and feelings, and sometimes analyzing a client’s past history.

Can Somatic Experiencing (SE) help with anxiety?

Yes, Somatic Experiencing (SE) can be very helpful in treating anxiety. While SE is known for its effectiveness in addressing trauma and PTSD, the principles and techniques it employs work for symptoms like anxiety and depression, which also have a strong physiological component.

What else can Somatic Experiencing help with?

SE is effective at treating shock trauma. Shock trauma can be an isolated incident, like a car accident. It can also be from prolonged experiences such as developmental trauma that can occur when people grow up around parents who are unable to meet their needs. SE has also shown to support those with Complex PTSD (CPTSD). 

In each of these instances, SE helps people begin to feel more like themselves and can alleviate feeling hyper and/or hypoaraousal in the nervous system.

Somatic Experiencing Therapy in Santa Monica and Online in California, New York, and Texas

Take the first step to get started with Somatic Experiencing Therapy. I see clients in-person and virtually in California, and virtually in New York and Texas. In-person appointments happen in my Santa Monica, California office.

If you’re a resident of California, New York, or Texas, call 424-442-9704. If I can be of support, we’ll schedule a free 15-minute call, where we’ll talk about what you’d like to explore in therapy and I’ll provide some details about my practice and the way I work. 

What is the difference between a process group and a support group?

About Maria Gray, LMFT, NMP, Certified Group Psychotherapist:

I’ve been involved with the group therapy world for over 15 years, and I attend group therapy conferences every year both in California and nationally.  

I started to focus on my group therapy training by joining the Group Psychotherapy Association of Los Angeles (GPALA), and participating in their events in Culver City. I also have served on the GPALA board for four years.  

Support groups are often focused on a specific theme/issue like grief and loss, eating disorders, addictions. These groups are usually led by therapists, but can be led by a member of the group or a paraproffessional.

There are many types of support groups. 12-Step groups like Al-Anon offer both in-person and online meetings in greater Los Angeles, and Alcoholics Anonymous has numerous daily meeting times available throughout Santa Monica and the Palisades. Narcotics Anonymous, Adult Children of Alcoholics, and Women for Sobriety are other types of support groups. 

These groups are led by members as opposed to a trained professional.

When a support group is led by a peer instead of a professional, the group is not considered a therapy group, although there are still many benefits to attending this type of format.

According to the Mayo Clinic, support groups offer a chance for peer-to-peer emotional support, where you can both learn from others who are in a similar situation and share your own knowledge and experiences. 

The aim of group therapy in a process group is to help you put your thoughts and feelings into words, and to notice your own personal patterns of interacting in relationships.

Group therapy sessions are led by a trained psychotherapist and you also get the benefit of peer-to-peer support. 

The main distinction between group therapy and support groups is that since group therapy is led by a professional, each member of the group receives treatment.

For example, as a certified group therapist, I have professional training that allows me to observe members of the group and how they interact. This provides valuable feedback for both in-person sessions in my Santa Monica office, and even works online for my California-wide (and New York & Texas) groups.

The therapist can then share their observations and ask questions. This leads each member to learn more about themselves, including their triggers, their behaviors, and their patterns.

Various scientific studies have found that group therapy is equal to individual therapy in terms of treatment outcomes. 

In fact, there are some situations where group can actually offer more benefits, especially due to the interpersonal and relationship building skills that participants have the opportunity to develop.

Learn more about
the benefits of group therapy

There are many different types of group therapy.

Process groups are centered on what members are experiencing in the present moment. This type of group therapy helps members unotice what they are experiencing in the moment, put their thoughts and feelings into words, and improve their relationships with others.

You’ll gain a sense of self-awareness, especially in how you react in social situations. This can support you in building healthier relationships with partners, colleagues, family, and friends.

Skills development groups offer members various coping skills that support their mental health and everyday life. Since individuals are learning, there is more of a leader focus in this type of group. 

According to a publication by the Treatment Improvement Protocol, the focus may be on conflict resolution, relapse prevention, meditation, or other cognitive skills.

Psychoeducational groups are similar to skills development groups in that it’s focused on the therapist sharing knowledge with group members. 

While skills can be learned in psychoeducational group therapy, the TIP notes that the goal here is to learn more about the how and why of certain mental health issues.

Process Groups vs Support Groups: Both are Beneficial

Now that you understand the difference between these three types of groups, you can decide which is right for you. It may even be that attending individual therapy along  with group therapy helps you achieve your goals faster.

If you’re ready to take the next step in understanding your underlying patterns and make long-lasting changes in your life, get more information on my group therapy offerings for California residents here. 

The Benefits Of Group Therapy for Los Angeles Residents

About Maria Gray, LMFT, NMP, Certified Group Psychotherapist:

I’ve been involved with the group therapy world for over 15 years, and I attend group therapy conferences every year both in California and nationally.  

I started to focus on my group therapy training by joining the Group Psychotherapy Association of Los Angeles (GPALA), and participating in their events in Culver City. I also have served on the GPALA board for four years.  

Why does group therapy work?

I’m such a firm believer in the benefits of group therapy because I’ve seen it first-hand with my own clients.

Group offers an opportunity to unpack childhood trauma.

Group therapy provides a unique opportunity: access to preverbal material, or your earliest trauma. That’s because therapy groups are similar to families.  You’ll get to explore the way childhood experiences impact your relationships in the present.

You’ll have the benefit of experiencing something called transference. This is an unconscious process where you interact with other members as though they were significant people from your past, such as your parents or siblings. 

You may find yourself replaying old relational patterns and emotional responses inside the setting of the group. You’ll have the benefit of experiencing multiple transferences, not just a single transference from the therapist, but seven or eight reflections.

There is a lot of healing that can come from working through your transferred feelings within the group. 

You may notice issues with authority, attachment patterns, or social anxiety – all within the safe container of the group. Within your reactions to criticism, or your ability to trust others, you can learn about your own patterns and begin to create a positive shift. This makes group therapy an unparalleled opportunity for personal growth.

The power of a group is that it mirrors your current relationships. 

As you notice how past experiences inform your current interpersonal relationships, you’ll have an opportunity to learn healthier ways of communicating with others in your present life. In group, you’ll learn how to put your thoughts and feelings into words, with the support of others. 

Whether you’re looking to improve your relationship with your boss, colleagues, friends, or family, you’ll be able to change your current pattern of behavior into something that supports your goals.

Eventually, this self-awareness helps you to enjoy healthier relationships.

Group therapy relieves feelings of isolation.

Additionally, you’ll form ongoing connections with other group members that can support you in your everyday experiences. 

Once you get to know your fellow group members, you’ll learn that there are others out there struggling with the same problems. You’ll see that you’re not alone, and you’ll be able to learn from others who are working on similar goals. Through this, you might find that you take on a new perspective on your own challenges.

Group Therapy Works Just as Well as Individual Therapy

Multiple research studies have shown that group therapy is just as effective as working one-on-one with a therapist. 

For example, an analysis of over 30 years of research on group therapy found that it is equal to other types of treatments for mental health.

This is true for many different types of concerns, such as anxiety, depression, social anxiety, illness, addiction, or grief.

Group Therapy in Los Angeles or Online for California Residents

Currently, I have several groups running, including an online women’s group, and three online mixed gender groups. Group therapy can be helpful if you are expereincing anxiety and/or depression, social isolation, or you are simply interested in improving your relationships with others. Some groups meet in-person for an annual check-in. 

Get the schedule here, and inquire to get started. 

DOES EMDR THERAPY WORK ONLINE?

About Maria Gray, LMFT, Certified EMDR Therapist:

I specialize in addictions and trauma, and am certified in EMDR. I enjoy using EMDR to help my clients expand into the lives they truly want for themselves. Many of my clients find that EMDR sessions help them uncover and discard patterns that are no longer serving them.

Is it better to do EMDR in-person or online?

New clients often ask me if I think EMDR and Brainspotting modalities work better in-person as opposed to online.  My answer is “It depends.”  Some clients feel more comfortable attending therapy sessions from the comfort of their own homes, or their preferred provider might be far away. At the same time, some of my other clients prefer to leave home and have their sessions in my office.

What matters most is that you are in a place that is accessible to you along with being quiet, private, and comfortable. If you feel secure in your environment, and comfortable with your EMDR provider you will be more likely to experience positive results. It’s important to remember that the therapeutic relationship is even more important than the treatment modality.

Does online EMDR actually work?

Not only have the clients who I see virtually noticed improvements in their mental health after remote EMDR sessions, but there’s science to back this up too.

In 2020, with the rise of online therapy due to the pandemic, a study looked at remote EMDR sessions over a 7 month period.  These sessions were conducted by trained therapists for clients who were dealing with PTSD, depression, anxiety, OCD, and phobias.  The results showed that virtual EMDR sessions were able to measurably reduce their symptoms.  

A 2022 research study conducted by Liou, Lane, Huang, et al revealed that both virtual and in-person EMDR sessions led to a significant decrease in general anxiety.

How should I get ready for a virtual EMDR therapy session?

 Here are some of the things that will help make any virtual session more effective.

1. Find a quiet, private, comfortable place to attend the session.

2. Make sure you have a good internet connection.

3. Check that your camera is working, stable (i.e. you’re not holding it), and can be positioned so that your therapist can see you clearly.

4. Give yourself at least ten minutes before the session to transition out of whatever activity you were doing before.

5. Check in with yourself about what you may be wanting from the time. If you are needing support around a difficult decision, you might prefer having some time to talk it through with your therapist as opposed to processing via EMDR or Brainspotting that day.

6. Consider your plans for after the session.

Interested in a virtual EMDR session?

I’m licensed in California, New York and Texas, and offer in-person EMDR sessions in Los Angeles and virtual EMDR therapy sessions in California, New York, and Texas. 

I’m certified by EMDRIA in EMDR and have completed both the Standard Protocol Training and Laurel Parnell’s Attachment based EMDR training.

References
Liou, H., Lane, C., Huang, C., Mookadam, M., Joseph, M., & Hecker DuVal, J. (2022). Eye Movement Desensitization and Reprocessing in a Primary Care Setting: Assessing Utility and Comparing Efficacy of Virtual Versus In-Person Methods. Telemedicine and E-Health, 28(9)

McGowan IW, Fisher N, Havens J, Proudlock S. An evaluation of eye movement desensitization and reprocessing therapy delivered remotely during the Covid-19 pandemic. BMC Psychiatry. 2021 Nov 11;21(1):560. doi: 10.1186/s12888-021-03571-x. PMID: 34763697; PMCID: PMC8581955.

What's Your Vacation Policy?

Did you know that in Europe vacation time averages 20-28 days off a year plus holidays? How much time off do you take?

During my time in the corporate technology world, most companies offered a standard vacation policy consisting of two weeks of paid vacation time each year plus holidays; employees were entitled to another week after five years of employment. I didn’t use all my vacation time and my work hours often spilled into the weekends.

One of the many things I enjoy about working for myself is the flexibility I have to structure my life the way I want to. My schedule varies but I rarely work past 4:30 and on Wednesdays I finish early. At the end of the day, I need space so that I can reconnect to myself after giving so much to others. I treasure the summer evenings when the light allows me to take longer walks. These walks feel like a colander for my nervous system where the emotions, sensations, and thoughts from the day can seep out through the holes, so I have enough space to start over again the next day.

When I was an intern, my supervisor explained to me that he took six weeks off every year. One week was set aside for an annual group therapy conference and the rest was vacation time; I asked him how his clients reacted to him taking so much time off and he said that he made sure to inform them well in advance and that sometimes those conversations yielded rich clinical material. My beloved aunt, who also studied to be a therapist, warned me not to take too much time off because she was afraid my clients would leave if I did that. Fortunately, she was wrong about this.

In those early days of building my practice I couldn’t afford to travel, so I took some weekend trips and several “staycations” where I discovered new hiking trails close to home. I’d return to work feeling revitalized and I realized how crucial it was for me to take time away from the pressures of my day-to-day responsibilities. Now I schedule my vacation time in advance, and I have a separate savings account dedicated to my travel expenses.

In March I traveled to Utah, and I stayed in a neighborhood just outside of Salt Lake City called “The Avenues” where the houses were built in the early 1900s. The historic architecture, trees and hills felt like a blend of San Francisco and Vermont. Every night around 5:00PM people would gather at a 2-acre park where dogs were allowed to run off-leash. People were responsible with their dogs, and I felt comfortable letting my dog run around and chase his ball. The hiking trails were pristine, and dogs were permitted on alternate days. I had a fantastic time and obviously so did my dog! I am planning to retune next year.

Vacations are only one element of my time off policy. This year I took time off for bereavement leave when my dear aunt died. It was challenging for me to decide how much time off to take and when to take it. In hindsight I wish I had taken more days off during her final weeks, but I thought we’d have more time together. It’s been six weeks now since she died and although I did take some time off, I’ve found I’m very tired and that going to bed early helps.

I just received my jury duty summons, and it was a reminded me of the multitude of other situations where we might need time off and the importance of having some money set aside for those occasions. I hope this post has inspired you to think about your relationship to work and time off. Life is precious and none of us knows how much time we will be here, it’s important to me to enjoy it.