Depression is usually described as a problem of thoughts and feelings. But many people notice it first in the body. Your limbs feel heavy, your chest feels tight, getting off the couch takes enormous effort and sleep never quite refreshes you. If talking about your mood hasn't fully reached that heaviness, somatic therapy for depression may be worth understanding. This post explains what body-based therapy is, what the research says so far, what a session can look like and how it can fit alongside other kinds of support.
This post is general information, not a diagnosis or medical advice.
How depression shows up in the body
The Centre for Addiction and Mental Health notes that depression causes changes to the body as well as the mind. Its list of symptoms includes fatigue or lack of energy, aches and pains such as headaches or stomach pain, sleeping too much or too little, changes in appetite and feeling restless or slowed down. The National Institute of Mental Health adds that depression can shape how you feel, think and get through daily routines like sleeping, eating and working.
People often describe depression in the body with words like:
Heavy, as if moving through water
Numb or far away from their own body
Tense in the shoulders, jaw or stomach
Tired even after a full night of sleep
Restless, with nowhere for the energy to go
These are real experiences, not something you are imagining. Somatic approaches start from the idea that because depression lives partly in the body, the body can also be part of how you work with it.
What somatic therapy is
Somatic therapy is a family of approaches that combine talk therapy with attention to physical sensations, posture, breathing and movement. The word "somatic" simply means "of the body." Instead of only discussing what happened and how you feel about it, your therapist also invites you to notice what is happening inside you as you talk.
A body-based approach might include:
Noticing sensations. Slowly paying attention to where you feel tension, heaviness or ease.
Grounding. Using your feet on the floor, your breath or objects in the room to feel more present.
Pacing. Moving gently between difficult material and something that feels steady, so you don't get overwhelmed.
Small movements. Shifting posture, stretching or standing to notice how mood changes with the body.
Breath awareness. Observing your breath without forcing it to change.
You stay in charge the whole time. You decide what to share, what to try and when to pause.
Somatic experiencing and depression
Somatic Experiencing is one well-known body-based approach. It was developed mainly to treat trauma, and it focuses on helping the nervous system settle after it has been stuck in high alert or shutdown.
A 2021 scoping review of Somatic Experiencing research found preliminary evidence of positive effects on trauma symptoms. It also found early evidence that the approach may help with mood-related and physical symptoms and overall well-being, in people with and without a trauma history. The authors were clear, though, that study quality was mixed and that more rigorous trials are needed.
So when people search for somatic experiencing depression support, the honest answer is that it is promising but still early. It may be especially worth exploring when low mood is tangled up with past trauma, chronic stress or feeling shut down.
What the research says about body based therapy for depression
Somatic work is part of a broader field sometimes called body psychotherapy. A 2021 systematic review and meta-analysis of 18 randomized controlled trials found medium effects of body psychotherapy on psychological symptoms and distress. The authors concluded it appears helpful across a wide range of difficulties, but they also called for larger, higher quality studies.
What this means in practice:
Body based therapy for depression has some research support, but less than the most studied talk therapies.
It is usually best seen as one option among several, not a replacement for everything else.
A good fit with your therapist matters as much as the specific approach.
If you are comparing options, you may also want to read our post on emotion-focused therapy and low mood, which also pays close attention to how feelings show up in the body.
What a session might look like
Every therapist works a little differently, but a session often follows a gentle rhythm:
Checking in. You talk about your week and how your mood has been.
Noticing. Your therapist might ask what you notice in your body as you talk about something that matters.
Staying with it briefly. You stay curious about a sensation for a moment, without trying to fix it.
Finding a resource. You shift attention to something that feels a little steadier, like your breath or a part of your body that feels neutral.
Making meaning. You and your therapist connect what you noticed back to your daily life.
Sessions are slow on purpose. Depression often comes with a sense that everything is too much, so the pace is meant to feel manageable.
Somatic therapy for low mood that isn't clinical depression
Not everyone who feels flat has depression. You may simply be worn down, disconnected or stuck in a long stretch of low energy. Somatic therapy for low mood can help you reconnect with sensations of comfort, energy and safety that have faded into the background. It can also help you notice early signs that you are slipping, so you can respond sooner.
How somatic work fits with other therapy
Somatic approaches are often combined with other methods. Some people pair body awareness with cognitive behavioural therapy (CBT) to work on thought patterns. Others combine it with approaches that explore how past relationships shape mood today. Our post on the psychodynamic approach to depression explains one of those options.
Talk with your therapist about what you hope to change. A blended approach is common and often helpful.
Small body-based practices to try at home
These are not a substitute for therapy, but many people find them a gentle place to start:
Feet on the floor. Sit, press your feet into the ground and notice the support under you for three slow breaths.
Body scan. Move your attention from head to toes and simply name what you notice.
Gentle movement. Stretch, sway or take a short walk and notice any small shift in mood.
Orienting. Slowly look around the room and let your eyes rest on something pleasant.
Warmth. Hold a warm mug and notice the sensation in your hands.
If any practice brings up strong distress, stop and come back to something that feels steady.
Getting support
We offer therapy in person and online, so you can choose what feels most comfortable when your energy is low.
Sessions with our therapists range from $130 to $200, depending on the clinician.
Depending on your plan, insurance may cover up to 100% of the cost. Our insurance page explains what to check.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with an RP (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Book a free 15-minute consultation with our admin team to ask about therapists who use body-based approaches.
If you're in crisis: if you or anyone else is in immediate danger, call 911. If you're having thoughts of suicide, call or text 9-8-8 any time.
Your body has been carrying a lot. Therapy can help you listen to it with a little more kindness.
Last reviewed: October 2026
Sources
Rosendahl S, Sattel H, Lahmann C. Effectiveness of Body Psychotherapy. A Systematic Review and Meta-Analysis, Frontiers in Psychiatry, 2021
Kuhfuß M, Maldei T, Hetmanek A, Baumann N. Somatic experiencing, effectiveness and key factors of a body-oriented trauma therapy: a scoping literature review, European Journal of Psychotraumatology, 2021
National Institute of Mental Health, Depression
Centre for Addiction and Mental Health, Depression