Somatic Self-Care for Stress Relief

In my last article, I talked about moving the body, things like TRE (which is just a simple set of exercises that help your body shake off stress), dancing around the living room, or slowing down with some gentle yoga. Those kinds of movements can really help bring us back into the present moment when anxiety takes over.

But sometimes, moving isn’t what I need. Sometimes the best thing is to let my body be cared for instead of me doing all the work. That’s where somatic self-care comes in. “Somatic” is just a fancy word for “body.” For me, that might look like booking a session with my osteopath (kind of like a mix between a physical therapist and a body alignment specialist), getting a massage if I feel comfortable with touch, or simply running a warm bath. These little rituals remind me that my body deserves comfort and softness — and often, when my body settles, my mind calms down too.

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Osteopathy, chiropractor or massages in general

Our bodies often carry the weight of what our minds can’t process. This physical manifestation of emotional stress—known as somatization—can result in deep tension and discomfort.

When I haven’t been doing well for a few weeks, I schedule a session with my osteopath. It helps release physical tension and gives my body a chance to “reset.” In turn, this supports my mental health—especially when I’m feeling emotionally overloaded. In a way, the body ends up absorbing what the mind can’t digest. Seeing an osteopath is a powerful way to take care of yourself—just as you’d see a therapist for your mental well-being, you can see an osteopath to care for your physical body.

Along the same lines, if physical touch feels okay for you (it took me time, and I’m still only comfortable with trusted practitioners), a massage can also be deeply nourishing. For me, it complements the work of the osteopath—realigning the body and helping it fully relax. Massage is a gentle, affirming way to care for your body and remind yourself that you deserve comfort, softness, and attention.
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Sauna and warm or cold baths

I do this whenever I can—sometimes just a few times a year, other times monthly. It depends on my energy, budget, availability, and even the season (I don’t really feel like doing sauna in the summer).

While it may feel like a simple indulgence, sauna bathing and warm baths are both powerful tools for soothing the nervous system and supporting mental health—especially anxiety.

Sauna: A Heat-Induced Reset for the Nervous System

Research shows that regular sauna use can significantly reduce symptoms of anxiety and depression. The heat stimulates the parasympathetic nervous system—the “rest and digest” state—which helps counteract the stress response triggered by anxiety.

• A study published in Psychosomatic Medicine (2005) found that participants who underwent four weeks of sauna therapy (Waon therapy) experienced reduced anxiety and tension, as well as improved mood and relaxation.
• Heat exposure in a sauna also stimulates the release of endorphins and dynorphins—neurochemicals that help regulate mood and provide a sense of well-being.
• Additionally, hyperthermia (increased body temperature) may influence brain function in areas related to mood regulation, like the hypothalamus, helping lower cortisol levels and supporting a calmer mental state.
• A 2016 randomized controlled trial in JAMA Psychiatry found that a single session of whole-body heat therapy (similar to sauna exposure) produced a significant reduction in symptoms of major depressive disorder—and that the benefits lasted for up to 6 weeks in some participants.

Warm Baths: Comfort, Calm, and Body Connection

While not as intense as sauna, a warm bath also has measurable benefits:

• A 2018 study in Evidence-Based Complementary and Alternative Medicine found that immersive bathing (compared to showers) significantly improved mood, reduced fatigue, and lowered stress.
• Warm water helps relax muscles, slow the heart rate, and improve circulation—all of which contribute to a state of calm.
• Baths may also improve sleep quality—a major factor in managing anxiety—especially when taken in the evening. The rise and then gradual fall of body temperature mimics the body’s natural rhythms, preparing you for rest.