5 Ways Somatic Awareness Can Help You Stop Taking Things Personally
Have you ever felt a rush of heat, a tightening in your chest, or a sinking feeling in your stomach after receiving criticism? When someone's words sting, our instinct is to take them personally. But what if the real challenge isn't what was said, but how our bodies react?
Somatic awareness—the practice of tuning into bodily sensations—offers a powerful way to navigate these moments without getting emotionally hijacked. By noticing what's happening in our bodies, we can shift from reaction to response, staying grounded when it matters most.
Why We Take Things Personally
Taking things personally often stems from our nervous system's protective mechanisms. When we perceive criticism or even neutral comments as threats, our bodies react as if we're in danger. The fight-flight-freeze response activates, and suddenly, a simple remark feels like an attack.
In reality, what others say and do reveals more about them than us. Their words are filtered through their experiences, emotions, and stressors. But when we're disconnected from our body's reactions, we become entangled in their energy, assuming responsibility for burdens that aren't ours to carry.
Using Somatic Awareness to Shift Your Response
Rather than spiraling into self-doubt or frustration, you can use somatic awareness to regulate your nervous system and transform your perspective.
Here's how:
Notice Your Body's Immediate Reaction - Before jumping to conclusions, pause and tune in. Where do you feel tension? Is your heart racing? Are your shoulders tight? Naming these sensations ("I feel a knot in my stomach") creates space between the reaction and your interpretation.
Name the Emotion Without Judgment - Your body's signals often point to underlying emotions. Do you feel embarrassment, anger, or sadness? Acknowledging what's present ("I feel hurt because I value being understood") helps you process emotions without being overwhelmed by them.
Navigate with Curiosity, Not Assumption - Instead of assuming someone intended to hurt you, get curious. Ask yourself:
Could this person be reacting to their own stress or insecurities?
Is there another way to interpret their words?
What do I actually know versus what I'm assuming?
This curiosity softens emotional intensity and restores your sense of perspective.
Regulate Before Responding - If your nervous system is activated, take time to regulate before responding. Try a slow, deep breath, plant your feet firmly on the ground, or place a hand on your heart. These small somatic shifts signal safety to your brain, reducing impulsive reactions.
Separate What's Theirs from What's Yours - Not every comment requires a response. If someone's words don't align with your truth, you don't have to accept them. Notice them, acknowledge them, but let them pass without attachment.
The Freedom of Somatic Awareness
When you develop somatic awareness, you gain profound freedom—the freedom to engage without defensiveness, to stay present without absorbing others' emotions, and to walk away without carrying unnecessary burdens.
Instead of asking, "Why did they say that to me?" try asking, "Is this unsafe or just uncomfortable?" That shift alone can transform how you move through difficult interactions, freeing you from taking things so personally.
