As we’re a few weeks into the new year, it is often seen as a time of reflection, renewal, and setting intentions, but it can also bring up complex emotions, maladaptive patterns, and even physical tension. As a therapist, I frequently encourage clients to use somatic techniques and mindfulness practices to stay grounded during potentially overwhelming moments. Whether it's the pressure to meet new goals, the presence of family dynamics, or the shift in routines, the start of a new year can stir up a range of emotions. Understanding how these emotions manifest in your body is key to navigating these moments more peacefully.

The Body Stores Lived Experiences

As Bessel van der Kolk, MD (world-renowned expert on PTSD and trauma) famously said, "The body keeps the score." Our bodies hold onto tension in response to our emotions and lived experiences, particularly those tied to stress or past trauma. For example, when we feel anxious or stressed about new responsibilities, resolutions, or social obligations, we might unconsciously tighten our shoulders, clench our jaws, or hold our breath. These physical responses signal that something feels “off.” When these reactions intensify, they can create an emotional charge that manifests in the body as tightness, numbness, or pain. A key strategy for approaching the new year with more calmness and clarity is learning to recognize how emotions appear in the body before they escalate.

Scanning Your Body

One of the most effective tools for staying grounded is the practice of a body scan. A body scan involves checking in with different parts of your body to notice where tension or discomfort may have built up. Taking just a few moments for a body scan can help you become more aware of areas where emotional distress may be stored. Body scans can be done anywhere, making them a perfect practice to fit into your day, no matter how busy your New Year may get!

Notice how each area feels: face, jaw, neck, shoulders, upper back, lower back, chest, stomach, forearms, glutes, thighs, knees, calves, ankles, and feet. As you breathe in, focus on each area, and as you exhale, release any built-up tension. Perhaps you notice tightness in your chest or shoulders creeping toward your ears. Without judgment, allow yourself to gently acknowledge the tension, saying, “I notice you, tension, and you have space to release.” With each breath, visualize the air moving into those areas of discomfort, gently loosening the tension.

Bringing Awareness to Your Breath

Breath awareness is one of the simplest yet most powerful somatic techniques. You may not realize it, but when stress hits, it’s common to hold your breath or breathe shallowly. This is your body’s way of signaling that your nervous system is on high alert. The good news is, by consciously breathing deeply, you can signal to your body that it’s safe to relax. Slow, deep breaths activate the parasympathetic nervous system, helping to calm the body and reduce stress.

One great technique is Box Breathing (Sama Vritti Pranayama), which incorporates slow, controlled breaths alongside counting to help center your focus. This technique is a powerful way to return to the present moment and ease emotional triggers:

Breathe out slowly, releasing all air from your lungs
Inhale through your nose as you slowly count to four
Hold your breath for a count of four
Exhale for a count of four
Hold your breath again for a count of four *(Optional: Trace your finger around a square/box image as you inhale and exhale)*
Repeat 2-3 times, or more if needed

Tap Through the Tension

Another powerful somatic technique to help release emotional intensity is Emotional Freedom Technique (EFT) tapping, which uses acupressure principles. EFT involves gently tapping on specific meridian points on the body while repeating affirmations or statements that address the emotion you're experiencing. This technique can be especially helpful if you're feeling emotionally heightened about a specific situation, whether it's the pressure of new year’s expectations or difficult family dynamics.

Start by tapping on meridian points (like the crown of your head, the inner edge of your eyebrow, or the collarbone) while repeating an affirmation. For example, tapping on your collarbone while saying, “Even though I’m feeling frustration in this moment, I accept myself,” helps to shift the emotional charge. You can repeat the statement a few times while continuing to tap, allowing the tension to release in real-time.

Mindfully Moving Your Body

Mindful movement is another somatic practice that can be incredibly helpful, especially as we start a new year filled with new routines and potential stressors. Stress tends to manifest in the body as stiffness or discomfort, and moving your body can help release that stagnant energy. Even simple activities like stretching, walking, or gentle yoga can help you reconnect with your body and reduce stress.

If you feel overwhelmed or frustrated, take a moment to step outside for a short walk or do a few stretches. These activities help clear your mind, release physical tension, and shift your nervous system from a state of high alert to calm and relaxation. Mindful movement also brings you back into the present moment, which is especially important when navigating the new year's hustle and bustle.

Here are a few stretches you can try:

Standing Side Stretch (Ardha Kati Chakrasana): Inhale deeply and raise your arms above your head, interlocking your fingers. Gently lean side to side, lengthening your torso with each movement.
Shoulder Rolls: Relax your arms at your sides and roll your shoulders up, back, down, and forward in a smooth circular motion. Reverse the direction after a few cycles.
Mountain Pose (Tadasana): Stand with feet hip-width apart, knees slightly bent, and your weight evenly distributed across the soles of your feet. Engage your legs, align your spine, relax your shoulders, and lengthen your neck. This simple pose can help you feel more centered.
Standing Ankle Rotation: While standing, lift one foot slightly off the ground and slowly rotate your ankle in a circular motion. Repeat with the other foot.

Combining Practices to Fit Your Needs

The new year often brings up difficult emotions and expectations, but by staying connected to your body, you can find peace amid the stress. Somatic techniques offer accessible tools that help you stay centered during challenging moments. By incorporating these practices into your daily routine, you can build emotional resilience and navigate new-year stresses with greater ease.

Remember, staying grounded doesn't mean avoiding tough emotions—it means acknowledging them, feeling them fully, and choosing how to respond. By bringing awareness to your body, you’re giving yourself the gift of emotional regulation, so you can move through the new year with more presence, peace, and self-compassion.

Navigating the New Year with Somatic Awareness: Helpful Techniques to Stay Grounded