Somatic Therapy in New York: How Long Does It Really Take to Heal?
Exploring Somatic Therapy in New York City
If you're considering somatic therapy in New York City or are curious about how long it takes, you’re not alone.
Many people seeking Brooklyn somatic therapy want to understand the process and timeline for healing through this unique, body-focused therapeutic approach.
While somatic therapy is highly individualized, this blog will break down what impacts its duration, the role of top-down and bottom-up approaches, and what you can expect during your healing journey.
What Is Somatic Therapy?
Somatic therapy is a holistic form of psychotherapy that integrates the mind and body. It focuses on how trauma, stress, and emotions manifest physically, helping clients process and release these experiences to achieve healing.
Unlike traditional talk therapy, somatic therapy emphasizes body awareness and sensations, working directly with the nervous system to promote regulation and healing.
People often turn to somatic therapy in Brooklyn for various reasons, including:
Unresolved trauma
Chronic stress or anxiety
Relationship challenges
Difficulty regulating emotions
Feeling disconnected from their body
Feeling stuck with traditional therapy modalities
How Long Does Somatic Therapy Take?
One of the most common questions is: how long will it take to feel better? The answer, frustratingly enough, is usually “it depends.”
Here are some of the factors your healing journey depends on:
Complexity of the issue: Individuals processing complex trauma may require more sessions compared to those addressing acute stress or life transitions.
Frequency of sessions: Consistent weekly or biweekly sessions often yield quicker results.
Therapeutic goals: Some clients seek symptom relief, while others aim for deep, long-term transformation.
Client engagement: Practicing techniques like mindfulness or body awareness outside of sessions can accelerate progress.
For short-term goals like reducing anxiety or improving body awareness, some clients find relief within 8–12 sessions.
For deeper healing, such as trauma recovery, the process may take several months to years.
It’s important to remember that somatic therapy is not a “one-size-fits-all” approach—your journey will be unique to you.
Understanding Top-Down vs. Bottom-Up Approaches
Somatic therapy employs both top-down and bottom-up therapeutic approaches to help clients regulate their nervous system and process trauma. Understanding these approaches' differences provides insight into how somatic therapy works and why it can take time.
What Is a Top-Down Approach?
A top-down approach begins with conscious thought and cognition. It focuses on exploring explicit processes such as:
Beliefs and narratives
Cognitive patterns and schemas
Meanings we assign to our experiences
In therapy, top-down methods might include cognitive-behavioral techniques (CBT), mindfulness, and inquiry-based interventions. For example, a somatic therapist may ask, “As you tell this story, are you noticing any physical sensations or emotions arising?” This helps clients connect their thoughts with the body’s implicit reactions.
Many therapists in New York City are trained in CBT, a common top-down approach.
What Is a Bottom-Up Approach?
A bottom-up approach starts with the body’s direct experiences, working with sensations, emotions, and implicit memories. It emphasizes:
Body-based awareness
Emotional regulation through the nervous system
Exploring sensations, impulses, or imagery before analyzing their meaning
For example, a therapist might invite clients to notice tension in their chest and explore it by asking, “If this sensation could speak, what might it say?” This process helps clients work with their body’s cues to address trauma stored at an unconscious level.
Why Both Approaches Matter in Somatic Therapy
The interplay of top-down and bottom-up processes is key to understanding somatic therapy.
In daily life, we unconsciously cycle between these processes. Our thoughts shape our perceptions, and our body’s experiences inform our beliefs, creating a feedback loop.
At Third Nature Therapy, these approaches are intentionally engaged to support healing.
For example, using a bottom-up approach helps individuals reconnect with their body’s felt sense, while top-down techniques bring awareness to the stories we create around our experiences.
Combining these methods allows for a comprehensive healing process, addressing both the cognitive and physiological aspects of trauma.
How Does Bottom-Up Processing Work?
Bottom-up processing is a core feature of somatic therapy, and it often underpins why the process can take time.
This approach focuses on working through implicit, body-based experiences that exist below our conscious awareness.
Here’s a breakdown of how bottom-up processing unfolds:
Perceptions: Lived experiences processed by the body, often unconsciously. This includes sensations shaped by neuroception (a process described by Dr. Stephen Porges in Polyvagal Theory).
Sensations: Body-based cues, such as tightness, heat, or tingling, that serve as entry points into deeper emotional exploration.
Emotions: Accumulated sensations that form our emotional landscape.
Images: Visual or imaginative expressions of internal states.
Reflectivity: Conscious meaning-making and abstraction, which connects to talk therapy.
Somatic therapists in New York City often guide clients through this process, helping them move from raw sensations to meaning. This gentle, layered approach ensures that the nervous system remains regulated, preventing overwhelm and promoting sustainable healing.
The Role of the Nervous System in Somatic Therapy
A significant part of somatic therapy focuses on regulating the nervous system.
Trauma often causes dysregulation, leaving individuals stuck in fight, flight, or freeze responses.
Through techniques like grounding, breathwork, and movement, clients can learn to shift into a more balanced state.
For example, participating in somatic therapy in Brooklyn might include practices such as:
Body scans to identify tension or areas of discomfort
Breath exercises to calm the sympathetic nervous system
Gentle movements to release stored trauma
These tools not only foster immediate relief but also build resilience over time.
How to Know If Somatic Therapy Is Working
As somatic therapy is a gradual process, it’s important to recognize the signs of progress:
Feeling more connected to your body
Increased ability to regulate emotions
Reduced anxiety, stress, or physical tension
Greater self-awareness and compassion
Feeling safer in relationships and environments
Even subtle shifts, such as noticing sensations during stressful situations, indicate that healing is underway. If you're seeking somatic therapy in New York City, regular sessions and consistent engagement with these techniques can help you achieve lasting results.
Why Choose Somatic Therapy in Brooklyn?
Brooklyn has become a hub for holistic and body-focused therapies, making it an excellent place to explore somatic therapy. Whether you’re new to this approach or have tried other forms of therapy before, working with a skilled Brooklyn somatic therapy practitioner can offer a fresh perspective on healing.
Many therapists in Brooklyn integrate somatic therapy with other modalities, such as mindfulness, EMDR, or Ketamine-Assisted Psychotherapy (KAP), creating a personalized approach to meet your unique needs.
Final Thoughts: The Journey of Somatic Therapy
Healing through somatic therapy takes time, but the results can be profound.
By engaging both top-down and bottom-up processes, somatic therapy offers a comprehensive path to recovery, addressing the root causes of trauma while building resilience and self-awareness.
If you’re searching for somatic therapy in New York or specifically Brooklyn somatic therapy, consider reaching out to a therapist who specializes in this transformative approach.
Whether your journey is brief or extended, the process is designed to honor your unique pace, ensuring that healing unfolds safely and effectively.
Ready to begin your journey? Contact a somatic therapist in Brooklyn today and take the first step toward a more connected and embodied life.
More notes on somatic therapy:
Julie Goldberg is a licensed therapist and the founder of Third Nature Therapy. Her practice focuses on helping individuals better understand their inner world, befriend their nervous system (instead of working against it), and navigate changing relationships. She offers somatic therapy, EMDR intensives, and Ketamine-Assisted Psychotherapy in Brooklyn, NY.