How to Try Somatic Shaking for Stress Relief
Channel your inner wet dog.
Somatic shaking is a simple stress-management technique that involves gently shaking your body to release tension and calm anxious thoughts. Clinical psychologist Kim Penberthy explains that it takes only a minute or less and requires no equipment. The movement helps notice and loosen muscle tension that accumulates during stressful situations, such as replaying an argument or worrying about an upcoming presentation.
By allowing your arms and legs to hang loosely and move gently, you encourage muscle relaxation and shift your focus away from rumination. This brief exercise reminds you that you have control over your body and can respond to stress.
To try somatic shaking, start by standing or sitting comfortably with your feet planted on the floor or in a chair. Let your hands hang loosely and give them a gentle shake, similar to flicking off water. Hold this for 10 to 15 seconds, then let your arms join in. If comfortable, loosen one leg and then the other, supporting yourself with a chair or wall if needed. Keep your eyes open, maintain steady posture, and breathe normally. Remember, the movement should be light and not aggressive.
Lisa George, a psychiatric and family nurse practitioner, recommends giving shaking a try between tasks or after stressful events like phone calls or appointments. She likens it to an active form of stretching, allowing pent-up energy to find an outlet. If you struggle to visualize the movement, imagine water droplets on your skin and gently shake them off, like a dog after a bath. Focus on areas where you feel tension and move in whatever way feels comfortable.
After attempting somatic shaking, take a moment to notice how you feel. You may feel slightly calmer, with less clenched hands, or more energized. Use this information to decide if you'd like to try it again. Penberthy advises not to worry about small differences in tension reduction; any relief is valuable. To establish this technique as a habit, incorporate it into daily routines, such as after tense phone calls or stressful appointments.
Starr-Riestis, a therapist, encourages trying shaking beside her car after stressful experiences, allowing the movement to release tension without drawing attention.
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