Feeling Into Support: A Somatic Approach to Navigating Uncertainty
In times of uncertainty, when the world feels overwhelming and unpredictable, our nervous systems often react with tension, anxiety, or even shutdown. It’s natural to feel unsteady when faced with global crises, personal challenges, or an ever-changing landscape of the unknown. But amidst this uncertainty, one of the most powerful things we can do is feel into support—both within our own bodies and through our connections with others.
The Body’s Response to Uncertainty
Our nervous system is wired for survival. When we perceive threat—whether real or imagined—our body shifts into protective states like fight, flight, or freeze. You might notice shallow breathing, a tight chest, or a sense of disconnect from yourself and others. This is your body doing what it was designed to do: keeping you safe. However, when we stay in these states for too long, we can feel trapped in a cycle of stress and fear.
Somatic therapy teaches us that regulation begins with awareness. Rather than trying to push fear away, we can learn to feel into support—finding grounding in our own bodies and seeking safe connections that help bring us back into balance.
What Does Feeling Into Support Mean?
Feeling into support is about recognizing and engaging with the resources that help us feel steady, even when the world around us feels chaotic. This support can come from:
- Physical Sensations: Feeling your feet on the ground, noticing the breath moving through your body, or sensing the weight of your body against a chair.
- Relational Connection: Reaching out to a friend, hugging a loved one, or even imagining someone who brings you comfort.
- Environmental Grounding: Engaging with nature, wrapping yourself in a warm blanket, or holding a grounding object like a smooth stone.
- Inner Resources: Remembering past moments of strength, using affirmations, or practicing self-compassion.
Somatic Practices for Feeling Supported
Here are a few simple somatic practices to help you anchor into support when fear or uncertainty arise:
- Feeling Support Underneath You
- Either seated or lying down, feel the support touching the body
- Feel how the support is steady, predictable, and solid
- Notice what parts of the body can easily feel the support
- Notice how the body responds to being supported
- Move slowly through the body’s responses
- Invite any area of the body to melt into the support 1 or 2%
- Orienting to Safety
- Slowly look around the space you’re in.
- Take in the environment with soft eyes, noticing colors, shapes, and textures.
- This signals to your nervous system that you are present and safe.
- Supportive Breathwork
- Place a hand on your chest and another on your belly.
- Inhale deeply through your nose, allowing your belly to expand.
- Exhale slowly, feeling the breath leave your body.
- Imagine each exhale releasing tension and each inhale bringing in steadiness.
- Containment Hold
- Cross your arms over your chest and gently squeeze your upper arms.
- Hold for a few breaths, noticing any shifts in sensation.
- This can create a sense of containment and emotional regulation.
You Are Not Alone
When the world feels scary, it’s easy to withdraw or feel helpless. But by tuning into your body, seeking connection, and engaging in supportive practices, you remind yourself that you are not alone, and support is always available.
Somatic therapy teaches us that healing happens in relationship—to ourselves, to others, and to the world around us. In uncertain times, feeling into support is not just an act of self-care—it’s a pathway to resilience, presence, and deeper connection.
What are the ways you find support in challenging times? Share in the comments—I’d love to hear from you