Somatic Practices Offer Stress Relief for Caregivers
If you spend your days caring for others—whether it’s children, parents, clients, patients, or students—when was the last time you took a moment to check in with yourself? Maybe it’s been a while.
We’ve all heard the sayings: You can’t pour from an empty cup. Put on your own oxygen mask first. But in the nonstop rhythm of daily life, it’s easy to ignore the more subtle (or not-so-subtle) signs that we’re running on empty.
For me, it often shows up in my body and behavior before my mind realizes what’s happening—extra tension in my neck and shoulders, snapping at loved ones over small things, or feeling utterly drained even after a full night’s sleep. Maybe you’ve noticed your own version of this.
These signals are gentle invitations from your nervous system, letting you know it needs a little extra care. And the more we notice, the more we can respond in ways that bring us back to balance.
I’d love to share a few simple somatic practices that can support your nervous system and replenish your energy—because you deserve care, too.
Is Your Cup Empty? Common Signs of Caregiver Fatigue
How can you tell when you're feeling depleted and need replenishment? One way is to tune into signals from your nervous system.
Our nervous system is designed to sense stimuli in our internal and external environments and respond in ways that protect us when needed. Ideally, it moves fluidly between activation and rest—heightening our awareness in response to certain situations and settling back down when the perceived threat is gone.
But with the demands of modern life, our nervous systems can remain in protective states for longer periods of time, leaving us feeling depleted, disconnected, and on edge.
If you notice some of the following patterns showing up, it may be your nervous system’s way of letting you know it needs extra care:
Frequently responding to others with annoyance, irritability, or anger.
Feeling emotionally numb or checked out for extended periods of time.
Regularly experiencing fatigue, even after a full night’s sleep.
Having difficulty concentrating or making decisions.
Feeling overwhelmed by small tasks that normally wouldn’t bother you.
Struggling to experience joy or connection, even in moments that would typically feel fulfilling.
If any of these sound familiar, your nervous system may be asking for some extra care and attention. Take a moment to pause—can you recall a recent time when you felt any of these signs? What did your body need in that moment?
Somatic Practices to Restore Balance
There are some simple ways that you can begin to bring your nervous system back into balance. Somatic practices help reconnect you with your body, regulate your system, and create a sense of safety and ease.
Here are a few options that you can try, keeping in mind that what feels comfortable differs from person to person. I’d invite you to try any of these practices that you feel drawn to or curious about.
Orienting: Pause and gently scan your environment, allowing your eyes to land on objects that feel neutral or pleasant. This helps remind your nervous system that you are safe in the present moment.
Self-Holding: Cross your arms over your chest and gently rest your hands on your upper arms or shoulders. Invite your breath to slow down, even just a tiny bit, and notice if you feel any warmth or comfort from your own touch.
Swaying or Rocking: Gently sway from side to side, rock forward and back, or shake parts of your body. Allow your body to guide the pace. Movement can be incredibly soothing to the nervous system. It can help move and discharge anxious energy and it can restore energy when you’re feeling sluggish and depleted.
Breath Awareness: Take a few moments to notice your breath. Without forcing anything, explore whether you can extend your exhales slightly longer than your inhales to activate a relaxation response. If adjusting your breath feels uncomfortable, that’s okay. You can simply take a few moments to observe your breath as it is, with curiosity and kindness. Notice the subtle movements within your body that happen with each breath.
Making Sounds: Take a few quiet moments for yourself and experiment with different sounds as you exhale—perhaps a hum, sigh, or even a scream—whatever feels inclined to emerge. (Depending on the environment you’re in, you could choose to use a pillow or blanket to muffle any louder sounds.) Producing sounds can help release physical tension and express emotions.
Each of these practices comes from a place of self-compassion, reminding your body and mind that you deserve care, too.
Keep in mind that the effects of chronic stress will not be completely eliminated after trying these practices just once. The undoing of chronic patterns takes time. So follow your intuition: continue using any practices that brought you a sense of settling or connection, or just plain felt good to you.
These practices are some of the building blocks of a more resilient nervous system—one that can adapt to stress more fluidly, return to balance more easily, and sustain a greater sense of well-being over time. Each small moment of care you offer yourself is a step toward rewiring old patterns and creating a foundation of safety, presence, and connection in your daily life.
With Care,
Lindsay
You don’t have to navigate the stress and exhaustion of caregiving alone. If at any point you’d like to deepen your journey toward nervous system flexibility and resilience, I’d love to support you. I offer somatic coaching designed to help you reconnect with the wisdom of your body and alleviate stress, overwhelm, and anxiety. Whenever it feels like the right time, reach out to schedule a free discovery call—I’d be honored to walk alongside you.
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.