Whether it’s exam stress, relationship troubles, job tension, or a personal crisis, your body stores what your mind can’t.
I created a weekly journaling routine inspired by somatic healing techniques, and after four months of following it, my awareness of where stress sits in my body and how to support myself through it has transformed.
Now it’s your turn.
Dust off that old journal and use this guide to feel grounded, connected, and calm, all while releasing hidden stress.
WHAT IS “SOMATIC” JOURNALING?
“Somatic” simply means connecting the mind to the body.
Somatic psychology studies how our thoughts, emotions, and physical sensations are all linked, because stress lives in your muscles, breath, and nervous system, not just your mind.
When stress isn’t processed, it can manifest physically through inflammation, digestive issues, tension, and a weakened immune system.
Traditional journaling helps you vent and reflect (which is great), but somatic journaling goes deeper. It helps you identify where stress lives in your body and gently release it, rather than letting it build up.
THE SOMATIC JOURNAL ROUTINE
1. LISTEN TO THE SENSATIONS
Before writing, find a quiet space and connect with your body by gently squeezing your arms, wrapping yourself in a hug, or rocking side to side.
When you feel settled, write from the internal sensations in your body.
The key is to focus on sensations like tension, warmth, heaviness, or buzzing, pinpointing how specific areas of your body feel, rather than specific thoughts.
Here’s an example from my journal:
“Right now, my shoulders feel tense like red balloons about to burst. My stomach feels heavy like a dark blue wave, jittery with kinetic energy. My feet feel relaxed, my toes feel like golden grass swaying in a field.”
Prompts:
- Where do I feel tension?
- What parts of my body feel relaxed?
- What colors, textures, or images represent these sensations?
2. LET YOUR BODY TALK TO YOU
Once you’ve identified both calm and uncomfortable sensations, ask your body if it needs anything from you to release tension or support the relaxation that’s already there.
Although it may feel weird at first, write from the perspective of the sensation or body part — it helps build body-mind communication, allowing your body to be honest with you.
Here’s mine:
“Stomach: I felt overwhelmed and suffocated this week. To feel better, I want to try having slower mornings so I can breathe and prepare for the day. I would love a hug and some affirmations that I’m not alone.”
Prompts:
- What does this tense area need to feel supported?
- What does the relaxed area need to maintain that calm?
- What is this sensation trying to tell me?
3. ACCEPT WITH CURIOSITY
Somatic journaling isn’t about telling sensations to leave. Instead, meet sensations with curiosity and compassion.
Trust that you don’t need to fix the sensation, just acknowledge that it’s here, part of you, and can help you understand yourself better.
If your body is asking for a specific comfort, now is a great time to fulfill that need or make a plan for the upcoming week.
My journal:
“These sensations show me I am alive and experiencing life. I can simply notice, breathe, and let myself be here, allowing calm and discomfort to co-exist. Each morning this week, I will honor my body by taking deep breaths and reminding myself to slow down.”
Prompts:
- Create a plan to meet your body’s needs this week.
- How do these sensations help me understand myself?
- Why am I grateful for these sensations?
4. CLOSE WITH SAFETY
Your nervous system prioritizes safety over everything else.
End your journaling practice by reassuring your body that it is safe, supported, and that you have its back, reminding it of your intentions for this routine.
Take this time to reassure your body that you will reconnect with it soon.
My Example:
“Thank you so much for sharing, body. I hear you. You are safe right now. I’m on your side, and I’m learning how to care for you. We don’t need to rush anything, and we have permission to rest.”
Prompts:
- What can I say to thank my body for its honesty?
- When can I next find time to listen to my body?
Daily life is a lot to keep track of, and we often neglect the sensations in our bodies that tell us what we need and what we need to let go of.
Try this routine once a week for a month and watch your awareness and internal balance transform!