The Somatic Healing Workbook: 100+ Body-Based Exercises for Stress Management and Nervous System Regulation

Your body remembers what your mind tries to forget. Learn how to calm anxiety, manage stress, relieve tension, and heal from the inside out.

The Somatic Healing Workbook is a beginner-friendly somatic therapy workbook for adults seeking practical, body-based tools to manage stress, calm anxiety, release physical tension, and support nervous system regulation. With 100 short somatic exercises, it helps readers recognize their stress responses and choose techniques suited to what they are experiencing.

Created by Cheryl Groskopf, LMFT, LPCC—a Los Angeles–based therapist specializing in anxiety, overthinking, attachment wounds, and trauma, including complex trauma—this guided workbook combines approachable education with tools for everyday body-based stress relief.

Inside you’ll find:

• Practices for fight, flight, freeze, and fawn: Identify your current stress response and find somatic exercises organized for that state.
  
• Specific, easy-to-follow techniques: Try vagal neck glides when a fight response leaves your face hot and flushed, or loose-arm trunk twists when a flight response makes you feel restless and on edge.
  
• 100 short body-based practices: Explore gentle movement, breath work, grounding techniques, and vagus nerve exercises that can fit into daily life.
  
• Interactive workbook tools: Use reflection prompts, tracking tools, and checklists to notice patterns, monitor responses, and build a personalized practice.
  
• Support for everyday well-being: Develop greater body awareness, emotional regulation, resilience, and a steadier sense of calm.
  

With clear instructions and explanations of why each practice may help, these somatic exercises make nervous system care feel accessible and manageable.