You can explain what happened. You understand why you react the way you do. And yet your chest still tightens, your jaw stays clenched or you go numb when certain things come up. Sometimes insight alone isn't enough, because stress and trauma live in the body too. If you're looking for somatic therapy, Ottawa has support downtown and online. Body-based counselling can help you notice what your body is holding and find more calm, at a pace that feels safe.
This post is general information, not a diagnosis or a treatment plan.
What somatic therapy is
"Somatic" means relating to the body. Somatic therapy is an umbrella term for approaches that include the body in counselling, not just thoughts and words.
The idea is simple. When we go through stress or trauma, our nervous system reacts. Sometimes it stays stuck in that reaction long after the danger has passed. You might feel on edge, exhausted, shut down or easily overwhelmed, even when you know you're safe. Somatic work helps you notice these patterns in your body and gently support your nervous system to settle.
When talk is not enough
Many people come to body based therapy in Ottawa after trying other kinds of counselling. They often say things like:
"I understand my trauma, but I still feel it physically."
"I go numb or blank when I try to talk about certain things."
"My body reacts before my mind catches up."
"I'm always tense, and I don't know how to switch off."
Talking still matters. Somatic approaches simply add another layer, so you're working with your whole self.
What it looks like in a session
People are sometimes surprised by how ordinary somatic work looks. Sessions are mostly sitting and talking, in person or online. Along the way, your therapist may invite you to:
Notice your breath. Simply paying attention to how you're breathing, without trying to change it right away.
Describe sensations. Putting words to what you feel, like warmth, tightness, heaviness or buzzing.
Try small movements. Pressing your feet into the floor, shifting your posture or gently stretching.
Ground yourself. Using your senses to connect with the present moment.
Pause and track. Slowing down when something comes up, so your body has time to settle.
Somatic therapy usually involves no touch. You're always in charge of what you try, and you can say no to anything.
The window of tolerance
A helpful idea in somatic work is the window of tolerance. It's the zone where you can feel your feelings and still think clearly. When stress pushes you above it, you might feel anxious, panicky or angry. When it pushes you below it, you might feel numb, foggy or shut down.
Somatic therapy helps you notice when you're leaving that window and find ways back. Over time, the window can widen. Our post on how trauma affects your window of tolerance explains this in more detail.
Somatic therapy for trauma in Ottawa
Somatic therapy for trauma in Ottawa can be especially helpful when memories feel overwhelming, or when you don't have clear memories but still feel the effects. Instead of diving straight into painful stories, the work often starts by building a sense of safety in your body.
From there, you and your therapist may slowly approach harder material, checking in with your body as you go. The goal isn't to relive the past. It's to help your nervous system learn that it's safe now.
Some of our therapists bring somatic approaches into their work, along with EMDR and other trauma-informed methods. Your therapist will talk with you about what fits your needs.
Somatic therapy for stress in Ottawa
You don't need a trauma history to benefit. Somatic therapy for stress in Ottawa can help if you live with constant tension, trouble sleeping, a racing mind or a feeling of always being "on."
Chronic stress can leave your body stuck in high alert. Body-based skills can help you notice early signs of overwhelm and calm your system before it tips into burnout. Our page on stress and burnout explains how counselling can support you if you're running on empty.
What about somatic experiencing?
You may have come across somatic experiencing, sometimes called SE. It's one well-known body-based approach to trauma. It focuses on noticing body sensations and gently easing stress that the body may still be holding.
Research on somatic experiencing is promising, but there are fewer studies than for approaches like CBT or EMDR. If you're curious about a specific method, ask about it during your free consultation, and our admin team can tell you what's available.
Is somatic therapy a good fit?
Somatic therapy may suit you if:
you feel stress or trauma physically
talking alone hasn't brought the relief you hoped for
you often feel numb, disconnected or on edge
you'd like practical tools you can use in daily life
you want a gentle, paced approach
It might feel unfamiliar at first to pay attention to your body. That's normal. Your therapist will go slowly and check in often.
Simple body-based skills to try
You can explore a few gentle practices on your own. These aren't a replacement for therapy, but they can help you notice your body more often:
Feet on the floor. Sit and press your feet into the ground. Notice the support under you.
Look around. Slowly name a few things you can see, hear and feel right now.
Longer exhale. Breathe in naturally, then let your out-breath be a little slower.
Check your shoulders. Notice if they're raised or tight, and see if they want to drop even slightly.
If any practice makes you feel worse, stop. A therapist can help you find what works for your body.
What your first session is like
Your first session is mostly a conversation about what brings you in, how stress or trauma shows up for you and what you'd like to feel instead. You won't be asked to do anything that feels uncomfortable. Your therapist may introduce a small grounding practice, or simply ask you to notice how you're feeling as you talk.
By the end, you should have a sense of your goals and whether this therapist feels like a good fit.
Working with a somatic therapist in Ottawa
A somatic therapist in Ottawa will focus on safety and choice. You can expect:
time to build trust before deeper work
clear explanations of anything new you try
permission to pause or stop at any time
attention to what feels helpful and what doesn't
You'll set goals together, and your therapist can blend body-based work with other approaches as needed.
Downtown Ottawa or online
In person. Our Ottawa office is at 1 Rideau Street, 7th Floor, Ottawa, ON K1N 8S7, inside the Fairmont Château Laurier. You can reach our Ottawa team at (613) 691-1006.
Online. Online sessions use a secure, encrypted video platform and are available anywhere in Ontario. Many body-based skills work well online, from the comfort of your own space.
Cost and billing
Here's what to know about cost:
Individual sessions with our therapists range from $130 to $200, depending on the clinician.
Depending on your plan, insurance may cover some or all of the cost. Coverage varies, so it's worth checking your plan.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with a Registered Psychotherapist (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).
Your first step
Book a free 15-minute consultation with our admin team. Let them know you're interested in a body-based approach, and whether you'd prefer downtown Ottawa or online.
If you're in crisis: call 911 if you're in immediate danger. If you're having thoughts of suicide, call or text 9-8-8 any time, day or night. You can find more options on our crisis lines page.
Your body has been working hard to protect you. Therapy can help it learn to rest.