Intersectionality and Mental Health:
5 Somatic Exercises to Incorporate Into Your Routine For Improved Wellbeing
Recognizing and addressing the unique needs of individuals with intersecting (and marginalized) identities is essential for mental health treatment. Intersectionality, a term coined by Kimberlé Crenshaw, highlights the interconnected nature of social identities like gender, class, race, and sexual orientation. It recognizes the compounding effects of multiple forms of discrimination or oppression due to the power systems in place.
Individuals from marginalized communities often face unique challenges related to systemic oppression of these identities. These challenges can contribute to mental health disparities, making it crucial to adopt approaches that address the complexity of their experiences.
For BIPOC and LGBTQ+ clients, accessing mental health services can be hindered by various factors, economic disparities, geographic or systemic barriers, or a lack of representation and affirming spaces, to name a few. Stigma, cultural nuances, and traditional clinical treatments not aligning with personal values may also prevent someone from seeking treatment.
When we integrate somatic exercises and naturopathic practices into mental health treatment, we create space for individuals from marginalized communities to explore healing methods that affirm their whole identity.
Somatic Exercises and the Mind-Body-Spirit Connection
Somatic exercises involve the exploration of the mind-body-spirit connection. Incorporating techniques such as yoga, meditation, breathwork, and mindfulness can allow you to become more attuned to your body, fostering a sense of grounding and self-awareness.
For BIPOC and LGBTQ+ clients who may experience heightened stressors related to systemic oppression, somatic exercises can be transformative in building resilience and supporting mental health.
Somatic exercises also provide an avenue for trauma-informed care. Recognizing the impact of trauma on the body and incorporating somatic exercises promotes healing.
5 Somatic Exercises to Incorporate Into Your Routine
Somatic exercises don’t have to be complicated. Here are 5 simple somatic exercises you can do at home and easily incorporate into your daily routine.
Mindful Breathing
Settle into a comfortable seated position, and gently close your eyes if that feels safe to you. Take a slow, deep inhale through your nose, allowing your abdomen to expand. Exhale gradually through your mouth, releasing any tension. Engage in this rhythmic breathing, letting each breath anchor you in the present moment.
2. Mindful Eating
Take a few deep breaths before you take your first bite. Settle into your body. Notice the colors and aromas of your food. Savor each bite, chewing slowly, noticing textures and taste. Focus on how your five senses are engaged as you eat.
3. Body Scan
Throughout the day, take a moment to do a body scan. Find a comfortable seated position with both feet firmly on the floor. Connect to your breath. Notice anywhere you may be feeling tension or pain in your body, starting at the top of your head and moving all the way down to your feet. Breathe deeply into those spaces. Notice the tension or pain without judgment.
4. Grounding Exercise
Try the 5-4-3-2-1 method. Engage all five senses by noticing 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste from where you are. Mix up the order however you’d like. The focus of this exercise is to ground you in the present moment.
5. Stretching
Stretching is a great way to get back in your body and ground yourself in the present. Whether you’re an avid yogi or relatively inflexible, a simple stretch at your desk or in your kitchen can release pent up energy in the body.
Naturopathic Approaches to Mental Wellness
Naturopathic practices emphasize the use of natural remedies and lifestyle modifications to enhance overall well-being. You may already have herbal supplements or nutrition modifications that support your mental health.
Holistic treatment with nutrition, herbal remedies, body work and therapy can be especially powerful for marginalized communities or those who are hesitant about traditional psychiatric interventions such as medication.
It’s important to work with a therapist who respects your identity and cultural values and works with you to create a tailored treatment plan and/or refer you to a treatment team who can support your goals.
Offering an Empowered View of Mental Health Treatment
By providing information about alternative approaches rooted in somatic and naturopathic practices, we empower our clients to explore a broader range of options. If you are interested in exploring how natural ingredients, breathwork, spirituality, meditation, and binaural frequencies can impact your well-being, we support you. Understanding the connection between the mind, body, and spirit can pave the way for a more inclusive and holistic approach to mental health.
Stigma surrounding mental health care is a significant barrier for many individuals, particularly those from marginalized communities. Traditional clinical treatments, often centered around psychiatric medication and hospitalization, may not resonate with you.
At Counsel Connect, we believe therapists should be attuned to the cultural nuances related to food, herbal remedies, and alternative therapies. Tailoring naturopathic recommendations to align with our clients’ cultural background ensures that these practices are accessible, relevant, and respectful of individual identities.
Cultural competence is crucial in any mental health care setting, and this extends to the integration of holistic wellness practices. Recognizing the diversity within BIPOC and LGBTQ+ communities is essential, as different cultural backgrounds may have unique perspectives on health and wellness.
At Counsel Connect, we take a culturally competent, holistic approach to healing.
We work with you toward mind-body-spirit alignment. Schedule an appointment today!