Why Your Body Keeps Score: Understanding Somatic Responses to Stress
Have you ever noticed your shoulders tensing up before a difficult conversation, or your stomach twisting when you’re feeling anxious? That is not just “in your head.” Your body has its own way of remembering and reacting to stress, even long after the stressful event has passed.
In the therapy world, we sometimes talk about how “the body keeps score.” This means that stress and trauma are not just emotional experiences. They can also be stored in your muscles, posture, breathing patterns, and even your overall health.
Today, we are going to explore what somatic responses are, why they happen, and how you can begin to work with your body as you heal.
What Does It Mean That “The Body Keeps Score”?
When we go through stress, loss, or trauma, our brains and bodies work together to protect us. Sometimes, this means activating our fight, flight, freeze, or fawn responses. In the moment, these reactions are incredibly adaptive because they help us survive.
The challenge is that our nervous system does not always switch off just because the event is over. For some people, the body holds onto those stress signals for days, months, or even years. This can show up as:
Muscle tension (especially in the neck, shoulders, or jaw)
Digestive issues
Chronic headaches
Fatigue or trouble sleeping
Feeling “on edge” or jumpy
Emotional numbness or disconnection
One client noticed that every time she heard a certain ringtone, her heart raced and her palms got sweaty, even though the stressful situation that ringtone reminded her of was years in the past.
Why Your Body Remembers Stress
1. Your Nervous System’s Role
Your autonomic nervous system is designed to keep you safe. When it senses danger, whether physical or emotional, it activates your stress response. Over time, if the stress is frequent or intense, your body may begin to stay in “alert mode” even when there is no real threat.
2. Unprocessed Emotions
If you have ever pushed through a difficult situation without fully processing what happened, your body may hold onto that unprocessed stress. Think of it like a browser tab that is still open in the background, quietly draining energy.
3. Past Trauma’s Imprint
Trauma is not just about the event. It is about how your nervous system experienced it. Your body may store trauma in physical sensations, movement patterns, and reflexive reactions.
A client who had been in a car accident noticed that every time she approached a certain intersection, her shoulders tightened and her breath shortened, even when she felt ‘fine’ emotionally.
Common Somatic Responses to Stress
Understanding the signs can help you spot when your body is telling you it needs care. Here are some of the most common physical responses to ongoing stress:
Tension and tightness in specific muscle groups
Changes in breathing patterns (shallow breathing, holding your breath)
Digestive changes (nausea, diarrhea, constipation)
Temperature shifts (feeling suddenly hot or cold)
Heart rate changes (racing heart, palpitations)
Startle response (jumping at small noises or movements)
Feeling disconnected from your body or surroundings
What You Can Do to Support Your Body
1. Build Body Awareness
Simply noticing your body’s cues is the first step toward change. You might:
Check in with your posture during the day
Notice where you feel tension or discomfort
Pay attention to your breath
2. Practice Regulation Tools
Calming your nervous system can help release stored stress. Techniques may include:
Grounding exercises: Feeling your feet on the floor, naming things you see, hear, and feel
Breathing practices: Slow, deep belly breaths
Gentle movement: Stretching, yoga, walking, or shaking out your muscles
3. Create Safety in Your Environment
Small adjustments, like lowering noise, adjusting lighting, or having a comforting object nearby, can signal safety to your nervous system.
4. Seek Support
Working with a therapist trained in somatic approaches can help you explore and release stored stress in a safe, guided way.
In therapy, one client learned to identify the earliest signs of tension in her body. She began using a short breathing exercise at those moments, which helped reduce her panic symptoms over time.
How Therapy Helps with Somatic Stress
In therapy, we can:
Identify your personal stress patterns
Explore the link between past experiences and current physical reactions
Use body-based tools to help regulate your nervous system
Build a sense of safety, connection, and control in your daily life
We may use approaches like:
Somatic Experiencing
Mindfulness-Based Stress Reduction (MBSR)
Breathwork
Trauma-informed movement practices
Practice Info Placeholder:
“At [PRACTICE NAME], I work with clients who are ready to understand their stress on a deeper level. Together, we look at how both mind and body respond, and we create a plan to help you feel more grounded, resilient, and connected to yourself.”
Final Thoughts
Your body is not your enemy. It has been doing its best to protect you. By learning to listen to its signals, you can begin to release old patterns, regulate your nervous system, and create more ease in both body and mind.
If you are ready to explore the mind-body connection and find relief from stress that feels like it is stuck in your body, therapy can be a powerful next step.
I offer both in-person and virtual sessions for clients in Texas. If this post resonates with you, I would be happy to talk about how we can work together. Click here to get more information or request an appointment.
