Depression and the Body
Embracing Your Body: Understanding Depression Through Somatic Regulation
Depression is more than just an emotional state; it’s an experience that permeates every aspect of our being, manifesting in both mind and body. Understanding how depression feels in our body can be a powerful step towards healing and self-compassion.
I had read books, known people whom I loved, and even talked with clients about depressive states. But then it hit my body. I was in complete denial that the depths and symptoms of what I felt could indeed be depression or anxiety. My own healing journey took me years to accept that my physiology could be impacted by my emotional state. However, after that time, I also accepted that my biology could indeed be impacting my emotional state—and around and around we go.
Because we judge depression as a weak, self-inflicted defect in our society, the symptoms and causes go completely unlearned as we develop as humans. Somehow, we believe we can escape the emotional states of depression and that hope should always be enough. We don’t read about the hormones in the body that shift with natural aging stages, the impact of food and chemicals on our genetic design, or the effects of screen exposure and over-indulgence in social media, work, relationships, accomplishments, medications, and self-help that chisel away at our raw human experience. Because we adopt the idea of surrounding ourselves with only happy people, we outcast this part of ourselves and leave ourselves ill-equipped to notice it, see it, be with it, heal it, and share it.
In this blog, I’ll talk about the somatic sensations of depression and how somatic regulation practices helped me navigate these feelings with love and compassion (and still do to this day). Somatic work was only a portion of the healing pie. I have been known to lovingly call my journey my "shit pie." The silver linings were bold, fast, and there—but rare. The real work was walking away from picking myself apart to accept that life was just hard. This made me eternally grateful for the Soma Journey group. I needed people—people who were authentic with life and accepting of its waves.
The Weight of Depression
Depression often feels like a heavy blanket draped over us, weighing down our every move. It takes away color. It literally changes what we see. This heaviness can manifest as:
Tightness in the Chest: You may feel a constant pressure in your chest, making it hard to breathe deeply. This sensation can mimic the feeling of being physically constrained, as if you are carrying an invisible weight. Here you can sense anxiety for anyone who has a medical condition. Knowing how to distinguish life and death is the key to the kingdom of anxiety.
Aches and Pains: Depression can amplify physical pain, resulting in unexplained aches in the back, neck, and shoulders. This pain is not just in your mind; it’s a real, tangible experience in your body. The source can be tension, and often in the throes of sadness, it does not occur to us to dance, do yoga, or move our bodies.
Fatigue: The overwhelming sense of fatigue that accompanies depression can make even the simplest tasks feel insurmountable. It’s not just about being tired; it’s about feeling completely drained of energy. The kicker is—sometimes we are exhausted and our body is amped. This dysregulation makes daily life impossible.
The Disconnect
Depression often creates a sense of disconnection, both from ourselves and from the world around us. This can show up as:
Numbness: You might feel emotionally numb, detached from your own feelings and the people around you. This numbness can extend to your body, making you feel like you are moving through a fog.
Lack of Motivation: The simple act of getting out of bed or engaging in daily activities can feel like a monumental effort. This lack of motivation is not laziness; it’s a profound disconnection from the inner drive that normally propels us forward.
Restlessness: Paradoxically, while depression can make us feel heavy and fatigued, it can also create a sense of restlessness. This can manifest as an inability to sit still, a constant need to move, or an underlying sense of agitation—a sort of hyper-awareness of our body and surroundings.
Embracing Somatic Regulation
Somatic regulation practices can help us reconnect with our bodies, gently guiding us back to a place of balance and peace. Here are some loving and compassionate practices to consider:
1. Breathwork:
Breathing deeply and mindfully can help release the tightness in your chest and bring a sense of calm to your entire being. Try this simple exercise:
Find a Comfortable Position: Sit or lie down in a comfortable position.
Place Your Hands on Your Belly: Feel the rise and fall of your breath.
Inhale Deeply: Breathe in slowly through your nose, allowing your belly to expand.
Exhale Slowly: Exhale through your mouth, releasing any tension you feel.
Repeat: Continue this practice for a few minutes, focusing on the sensation of your breath.
2. Gentle Movement:
Engage in gentle, mindful movements to release physical tension and reconnect with your body. This could be as simple as:
Stretching: Spend a few minutes stretching your body, paying attention to areas that feel tight or sore.
Yoga: Practice gentle yoga poses that promote relaxation and grounding.
Walking: Take a slow, mindful walk, focusing on the sensation of your feet touching the ground.
3. Grounding Techniques:
Grounding exercises can help you feel more connected to your body and the present moment. Try this grounding technique:
Sit Comfortably: Sit with your feet flat on the ground.
Feel the Ground: Press your feet firmly into the floor, feeling the connection with the earth.
Notice Your Body: Pay attention to the sensations in your body, from your feet up to your head.
Visualize: Imagine roots growing from your feet into the earth, grounding you and providing stability.
A Loving Reminder
Depression is a challenging experience, but by embracing somatic regulation practices, you can begin to navigate it with compassion and care. Be gentle with yourself, honor your body’s sensations, and know that you are not alone. Healing is a journey, and every step you take towards understanding and embracing your body is a step towards acceptance and hope.