6 Things to Expect in Your First Somatic Therapy Session (That You Won’t Find in CBT or Talk Therapy)

Starting a new type of therapy can feel exciting but also nerve-wracking. If you’ve tried Cognitive Behavioral Therapy (CBT) or traditional talk therapy before, you might be asking yourself: what happens in somatic therapy? Will it feel familiar, or completely different?

The short answer: your first somatic therapy session is a whole new experience. Instead of focusing only on thoughts and behaviors, somatic therapy helps you reconnect with your body, nervous system, and inner sense of safety. That’s where real healing begins.

Here are six things you can expect when starting somatic therapy — unique aspects you won’t find in CBT or most talk therapies.

1. A Gentle Welcome Into the Body

In your first somatic therapy session, your therapist won’t ask you to dive straight into painful memories. Instead, you’ll be invited to notice simple body signals: the warmth of your hands, the movement of your breath, or where your body feels tense or relaxed.

While CBT focuses on thoughts, somatic therapy helps you develop a new awareness of your body. This awareness is the first step toward releasing stress and trauma that talking alone can’t always reach.

2. Slowing Down to Feel Safe

Many people say CBT feels structured and “fast.” Somatic therapy takes the opposite approach. Your therapist will move slowly, giving you time to notice what feels comfortable. You might pause, breathe, or even just sit quietly for a moment.

This slower pace isn’t a lack of progress — it’s how your nervous system learns to feel safe again.

3. Tools for Grounding and Comfort

Early in your journey, you’ll be introduced to practices like orientation (noticing your environment) and resourcing(finding memories, sensations, or images that feel soothing). These tools help you stay balanced during sessions and in daily life.

Unlike CBT, where coping skills are often taught as “homework,” in somatic therapy you’ll experience regulation in real time, right in the session.

4. Tracking Subtle but Powerful Changes

In somatic therapy, small shifts matter. Your therapist may help you notice a sigh, a release of tension in your shoulders, or even your stomach softening. These micro-moments show that your body is processing and letting go of stored stress.

In CBT, progress is often measured in thoughts and behaviors. In somatic therapy, it’s about how your whole system begins to relax and regulate.

5. Less Talking, More Experiencing

If you’ve tried talk therapy before, you might be used to explaining your story from beginning to end. In somatic therapy, there’s less pressure to talk. Instead, your therapist may guide you into short pauses: “What happens in your body when you think about that?”

These gentle questions bring awareness to the present moment — something CBT doesn’t typically emphasize — and allow your body to lead the healing process.

6. You Set the Pace

Perhaps the most reassuring part of starting somatic therapy is this: you are always in control. Your therapist will never push you further than you’re ready to go. Instead, you’ll move at your own pace, exploring little by little, with plenty of support along the way.

This makes somatic therapy especially helpful if you’ve felt overwhelmed in other forms of therapy.

Does Somatic Therapy Work? What the Research Says

If you’re wondering whether somatic therapy is evidence-based, research suggests it can be effective for trauma and stress-related conditions.

• A 2022 systematic review of body-oriented interventions for trauma found that somatic approaches (including Somatic Experiencing, yoga, and sensorimotor therapy) significantly reduced symptoms of PTSD, depression, and anxiety. (Frontiers in Psychology, 2022 )

• A randomized controlled trial on Somatic Experiencing (SE) for PTSD showed that SE led to significantly greater symptom reduction compared to a waitlist control group, with improvements sustained at follow-up. (Leitch, L. et al., European Journal of Psychotraumatology, 2017 )

• Another systematic review of body psychotherapy concluded that somatic therapies are effective in reducing psychological distress and improving emotional regulation, especially for trauma survivors. (Frontiers in Psychology, 2021 )

While more large-scale studies are needed, the current evidence suggests that somatic therapies can be powerful tools for trauma recovery and nervous system regulation — especially for people who haven’t found relief in CBT or traditional talk therapy.

FAQ: First Somatic Therapy Session

1. What happens in a somatic therapy session?

You’ll be guided to notice body sensations, regulate your nervous system, and explore experiences at a pace that feels safe. It’s less about talking and more about reconnecting with your body.

2. How is somatic therapy different from CBT?

CBT focuses on thoughts and beliefs, while somatic therapy works with body sensations and nervous system responses. Many people find it especially helpful when talking alone hasn’t resolved trauma symptoms.

3. Do I have to talk about my trauma in the first session?

No. Somatic therapy starts with safety and resourcing. You won’t be pushed to relive traumatic events — instead, the focus is on building stability first.

4. Is somatic therapy evidence-based?

Yes, growing research (including randomized controlled trials and systematic reviews) shows that somatic therapies can reduce PTSD, anxiety, and depression symptoms.

5. How long does it take to see results?

Every person is different. Some people notice relief after just a few sessions, while others need longer to gently process stored trauma. The pace is always set by your comfort and readiness.