Integrating IFS With Somatic Therapy for Nervous System Healing: A Trauma-Informed Approach to Lasting Regulation

Learn how integrating Internal Family Systems with somatic therapy supports nervous system healing, trauma recovery, and emotional regulation beyond talk therapy.

Have you ever understood your trauma intellectually but still felt stuck in anxiety, shutdown, reactivity, or emotional numbness?

Do you find yourself wondering:

     — Why does my body stay on edge even when I know I am safe?
    — Why do certain triggers hijack me before I can think?
    — Why does insight help me understand my patterns but not change them?
    — Why does my nervous system feel exhausted, hypervigilant, or shut down no matter how much I process my story?

These questions point to a growing recognition in modern psychotherapy. Trauma and chronic stress do not live only in the mind. They live in the nervous system. And while insight is essential, it is often not enough on its own.

At Embodied Wellness and Recovery, we integrate Internal Family Systems therapy and somatic therapy to address trauma at both the psychological and physiological levels. This combined approach allows clients to work with their inner world while supporting nervous system repair in a way that feels grounded, attuned, and sustainable.

Why Trauma Lives in the Nervous System

From a neuroscience perspective, traumatic experiences are encoded across multiple levels of the brain and body. When a threat is perceived, the autonomic nervous system mobilizes to protect survival. Heart rate increases. Muscles tense. Breath changes. Attention narrows.

When a threat cannot be resolved or escaped, the nervous system may remain organized around danger long after the event has passed.

Research shows that traumatic memory is often stored in subcortical regions of the brain, including the amygdala, brainstem, and autonomic pathways (Miller-Karas & Sapp, 2015). These systems operate outside conscious awareness and do not respond reliably to logic or insight alone.

This is why many people experience:

     — Chronic nervous system dysregulation
    — Persistent anxiety or irritability
    — Emotional shutdown or numbness
    — Somatic symptoms with no clear medical cause
    — Relationship reactivity that feels automatic

Understanding what happened does not automatically teach the nervous system that it is safe now.

What Is Internal Family Systems Therapy

Internal Family Systems therapy is a parts-based model developed by Richard Schwartz. It is grounded in the idea that the mind is made up of distinct parts, each with its own emotions, beliefs, and protective roles.

In IFS, symptoms are not seen as pathology. They are understood as protective strategies developed in response to overwhelming experiences.

Key elements of IFS include:

     — Protective parts that manage daily life or react strongly to perceived threat
     — Exiled parts that carry pain, fear, shame, or unmet needs
     — Self energy, a core state characterized by curiosity, compassion, clarity, and calm

IFS helps clients build a relationship with their internal system rather than fighting against it. This approach reduces shame and increases internal cooperation.

However, while IFS offers profound psychological insight and emotional repair, many clients notice that their bodies still react automatically. This is where somatic therapy becomes essential.

What Is Somatic Therapy and Why It Matters

Somatic therapy focuses on the body as a primary pathway for healing. It works with sensation, movement, posture, breath, and autonomic responses to support nervous system regulation.

Trauma-informed somatic approaches recognize that the body often holds unfinished survival responses. Fight, flight, freeze, or collapse may remain activated when the nervous system lacks the opportunity to complete these responses safely.

Somatic therapy helps clients:

     — Track internal sensations without overwhelm
     — Recognize patterns of activation and shutdown
     — Restore capacity for regulation and flexibility
     — Reconnect with bodily cues of safety and agency

Neuroscience supports this bottom-up approach. Stephen Porges demonstrated that the nervous system constantly evaluates safety and danger through unconscious processes. When safety is present, social engagement and emotional regulation become possible.

Without addressing these physiological states, cognitive and emotional insight may not fully integrate.

Why Integrating IFS With Somatic Therapy Is So Effective

IFS and somatic therapy address different but deeply connected layers of trauma. IFS helps clients understand who inside is reacting.
Somatic therapy helps clients understand what the body is doing.

When combined, these approaches allow for healing that is both emotionally meaningful and biologically stabilizing.

For example:

      — A protective part may intellectually agree that a situation is safe
     — The body may still respond with tension, panic, or shutdown
     — Somatic awareness helps that part notice what the nervous system is experiencing
     — IFS Self energy provides curiosity and compassion toward that response

This integration prevents clients from bypassing the body or becoming overwhelmed by sensation alone.

Neuroscience and the Integration of Parts and Body

Research in affective neuroscience shows that emotional regulation depends on communication between cortical and subcortical brain regions (Pavuluri, Herbener, & Sweeney, 2005).  Joseph LeDoux demonstrated that emotional responses can occur before conscious thought.

IFS supports top-down integration by engaging reflective awareness and meaning-making. Somatic therapy supports bottom-up integration by stabilizing autonomic states.

Together, they promote:

     — Increased vagal tone
    — Reduced threat reactivity
    — Improved emotional regulation
    — Greater relational flexibility

This combination allows the nervous system to learn safety not just as an idea, but as a lived experience.

How Chronic Nervous System Dysregulation Develops

Many clients seeking therapy are not dealing with a single traumatic event. Instead, they experience the cumulative impact of:

     — Developmental trauma
    — Attachment wounds
    — Chronic stress
    — Relational instability
    — Repeated boundary violations

Over time, the nervous system adapts by staying mobilized or shutting down. This may show up as:

      — Hypervigilance and anxiety
     — Difficulty relaxing or sleeping
      — Emotional overcontrol or emotional flooding
     — Sexual shutdown or difficulty with intimacy
     — Persistent exhaustion

IFS helps identify which parts are carrying these adaptations. Somatic therapy helps the body learn that constant defense is no longer required.

The Role of Relationship in Nervous System Healing

Healing does not occur in isolation. Both IFS and somatic therapy emphasize the importance of attunement and relational safety.

The nervous system regulates through connection. When therapy provides a consistent experience of being seen, understood, and not overwhelmed, the body gradually reorganizes around a sense of safety.

This is particularly important for clients struggling with:

      — Relationship conflict
     — Attachment anxiety or avoidance
     — Sexual intimacy challenges
     — Difficulty trusting others

By integrating parts work with somatic regulation, therapy becomes a space where relational repair can occur at both emotional and physiological levels.

How Embodied Wellness and Recovery Integrates IFS and Somatic Therapy

At Embodied Wellness and Recovery, we specialize in trauma-informed, nervous-system-based care that addresses the full complexity of the human experience.

Our clinicians integrate:

   Internal Family Systems therapy

   — Somatic Experiencing principles
     — Attachment-focused EMDR
     — Polyvagal-informed interventions
     — Relational and co-regulation practices

This integrative approach allows us to support clients navigating trauma, chronic nervous system dysregulation, relationship challenges, sexuality concerns, and intimacy issues with depth and precision. We do not rush the nervous system. We work at the pace of safety.

When Insight and the Body Work Together

Many clients arrive in therapy with years of insight and self-awareness. What they often lack is a nervous system that trusts those insights.

Integrating IFS with somatic therapy helps bridge this gap. Parts feel understood. The body feels supported. Regulation becomes more accessible. Patterns begin to shift not through force, but through integration. This is where meaningful change tends to occur.

Reach out to schedule a complimentary 20-minute consultation with our team of therapists, trauma specialists, somatic practitioners, or relationship experts, and start working towards integrative, embodied healing today. 

📞 Call us at (310) 651-8458

📱 Text us at (310) 210-7934

📩 Email us at admin@embodiedwellnessandrecovery.com

🔗 Visit us at www.embodiedwellnessandrecovery.com

👉 Check us out on Instagram @embodied_wellness_and_recovery

🌍 Explore our offerings at Linktr.ee: https://linktr.ee/laurendummit

References 

1) LeDoux, J. E. (2015). Anxious: Using the brain to understand and treat fear and anxiety. Viking.

2) Miller-Karas, E., & Sapp, M. (2015). The Nervous System, Memory, and Trauma. In Building Resilience to Trauma (pp. 10-29). Routledge.

3) Pavuluri, M. N., Herbener, E. S., & Sweeney, J. A. (2005). Affect regulation: a systems neuroscience perspective. Neuropsychiatric Disease and Treatment, 1(1), 9-15.

4) Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.

5) Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the Internal Family Systems model. Sounds True.

What Dissociation Feels Like: Understanding Trauma’s Silent Shield and How Therapy Reconnects You to Life

Feeling numb, detached, or like you're watching your life from the outside? Dissociation is a common trauma response that can leave you feeling disconnected from yourself and others. Discover what dissociation feels like, how it impacts relationships and identity, and how trauma-informed therapy can help you reclaim your life. Learn more from Embodied Wellness and Recovery, experts in trauma, nervous system regulation, relationships, and intimacy.

What Dissociation Feels Like: Understanding Trauma’s Silent Shield and How Therapy Reconnects You to Life

Do you ever feel like you’re going through the motions of life but not really living it? Like you’re watching yourself from outside your body, or that you’ve checked out emotionally, but can’t figure out why?

This experience has a name: dissociation. And it’s more common than you might think, especially for people who have experienced trauma.

At Embodied Wellness and Recovery, we work with individuals who feel chronically disconnected, not just from others, but from themselves. For many, this inner distance is a survival response to early or ongoing emotional pain. And while it may have once protected you, it can now leave you feeling numb, isolated, and unseen.

This article explores what dissociation feels like, why it happens, and how therapy, especially trauma-informed and nervous-system-based approaches, can gently guide you back into connection with your body, emotions, and authentic self.

What Is Dissociation?

Dissociation is the nervous system’s way of protecting you from overwhelm. When fight or flight isn’t possible, the body may default to a freeze or “shut down” state, disengaging from intense physical or emotional experiences in order to survive.

In short, dissociation is not a sign of weakness. It’s protection.

Neuroscience shows that when trauma floods the system with too much stimulus or emotion, the brain's prefrontal cortex (responsible for conscious awareness and decision-making) can go offline. The dorsal vagal branch of the parasympathetic nervous system takes over, triggering a state of collapse, numbness, or disconnection (Porges, 2011).

What Dissociation Feels Like

Dissociation is often subtle and hard to recognize, especially if you’ve lived with it for years. It may show up as:

     — Feeling emotionally numb or “dead inside”
     — Zoning out or spacing out frequently
    — Forgetting parts of your day (time loss)
     — Watching yourself from outside your body
    — Struggling to recall important memories
    — Feeling disconnected from your body or sensations
     — Going through life in a dreamlike haze
     — Feeling like you’re not really here

It’s not unusual for people who dissociate to say things like:

     — “It’s like I’m watching my life instead of living it.”
    — “I know I should feel something, but I don’t.”
    — “I keep people at a distance without meaning to.”
    — “Sometimes I feel like I’m not real.”

These experiences can be deeply distressing, especially when compounded by the loneliness of feeling misunderstood, even by those closest to you.

The Invisible Toll: Dissociation and Relationships

Dissociation doesn’t just disconnect you from your emotions; it can also disconnect you from others. Relationships require presence, vulnerability, and the capacity to feel. But when your nervous system is in protective mode, these capacities often feel unsafe or inaccessible.

If you're single and living with dissociation, dating and intimacy can feel especially challenging. You may wonder:

     — Why can’t I connect the way others do?
    — Why do I feel more alone around people than when I’m by myself?
    — Is something wrong with me?

In a world built around coupledom, where social norms assume you should want to be close to someone, living with trauma-related detachment can feel alienating. It’s not that you don’t long for connection; it’s that part of you learned it wasn’t safe.

This internal split between longing and fear, hope and numbness, is at the heart of many trauma survivors’ experiences.

Why Therapy Helps: A Neuroscience-Informed Path to Reconnection

Therapy offers a safe, attuned relationship where all parts of you, numb, scared, disconnected, can begin to feel seen and integrated.

At Embodied Wellness and Recovery, we specialize in trauma therapy that incorporates the latest findings from neuroscience, attachment theory, and somatic modalities like:

     — EMDR (Eye Movement Desensitization and Reprocessing)
    — Somatic Experiencing®
    — Parts Work / Internal Family Systems (IFS-informed)
    — Polyvagal-informed therapy
    — Mindfulness and body-based practices

Here’s how therapy supports healing dissociation:

1. Regulates the Nervous System

Through breathwork, grounding, and body awareness, therapy helps shift the nervous system out of dorsal vagal collapse into a more regulated, connected state. This process allows you to feel again, gently and safely.

2. Creates a Safe Relationship for Reconnection

The therapeutic alliance models secure attachment, something many trauma survivors never experienced. This relationship helps rewire the brain’s expectations around connection, safety, and trust.

3. Bridges the Mind-Body Divide

Somatic therapy helps you notice sensations, emotions, and impulses in the body, often the very things dissociation tries to block. By building tolerance for these experiences, you gradually reclaim your full self.

4. Strengthens Your Sense of Self

Over time, therapy helps you develop a more coherent narrative about who you are and where you’ve been. This self-understanding reduces shame, increases agency, and supports more grounded relationships with others.

You Are Not Broken; Your System Adapted

If you’ve spent years feeling checked out, unfeeling, or “different” from others, it’s easy to internalize the belief that you’re damaged or unworthy of love. But the truth is this:

Your body did what it had to do to survive. Dissociation was your nervous system’s way of protecting you when connection felt too dangerous.

What’s different now is that you no longer have to do it alone.

Therapy doesn’t force you to feel everything at once. It offers a slow, respectful unwinding of protective patterns, honoring your body’s pace, your story, and your capacity to choose.

A New Kind of Presence Is Possible

The goal isn’t to be “on” all the time; it’s to come home to yourself.

That might look like:

     — Noticing the warmth of your coffee mug in your hands
    — Feeling your feet on the floor during a hard conversation
    — Recognizing when you’re zoning out and gently coming back
    — Crying for the first time in years
    — Laughing in a way that feels spontaneous, not performative
    — Feeling in your life, not outside of it

At Embodied Wellness and Recovery, we believe that reconnecting with yourself is one of the most powerful things you can do. Especially in a world that promotes constant connection, coupling, and performance, choosing presence is a radical and tender act of self-ownership.

Whether you’re navigating trauma, attachment wounds, or the quiet ache of emotional disconnection, you don’t have to stay stuck in the fog. There is a way forward, back to your body, your story, your wholeness.

Contact us today to schedule a free 20-minute consultation and begin your journey toward embodied connection, clarity, and confidence.

📞 Call us at (310) 651-8458

📱 Text us at (310) 210-7934

📩 Email us at admin@embodiedwellnessandrecovery.com

🔗 Visit us at www.embodiedwellnessandrecovery.com

👉 Check us out on Instagram @embodied_wellness_and_recovery

🌍 Explore our offerings at Linktr. ee: https://linktr.ee/laurendummit

References:

Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the Body: A Sensorimotor Approach to Psychotherapy. W. W. Norton & Company.

Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W. W. Norton & Company.

Van der Kolk, B. A. (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.