The Somatic Healing Workbook: 100 Body-Based Exercises for Stress Management and Nervous System Regulation
Release Date: November 3, 2026
By Cheryl Groskopf, LMFT, LPCC
Anxiety, stress, and overwhelm can shape the way your nervous system responds to the world.
Over time, those responses can become automatic. You might find yourself stuck in cycles of overthinking, carrying tension throughout the day, struggling to relax, reacting more strongly than you’d like, or feeling exhausted from always being “on.” These patterns are often adaptations your nervous system developed in an effort to help you navigate life’s challenges.
The Somatic Healing Workbook is a practical guide to understanding these patterns and creating change through the body. Grounded in somatic therapy, trauma research, attachment science, and nervous system regulation, it helps you understand why certain reactions feel automatic – and teaches you how to build new patterns that support greater resilience, flexibility, and well-being.
Inside, you’ll learn how your nervous system develops stress responses, why those responses can persist long after difficult experiences have passed, and how body-based practices can help create new experiences of safety, connection, and regulation.
Through more than 100 guided exercises, you’ll learn how to:
- Reduce anxiety and overwhelm
- Support nervous system regulation
- Release chronic tension and stress
- Build emotional resilience
- Strengthen your capacity to navigate life's challenges
Rather than taking a one-size-fits-all approach, the exercises are organized around the different ways the nervous system responds to stress. You’ll learn how to recognize patterns of fight, flight, freeze, and fawn, understand how they show up in daily life, and choose practices that support what your body needs in the moment.
The workbook also addresses the more subtle signs of nervous system activation that often go unnoticed: racing thoughts, overthinking, perfectionism, people-pleasing, difficulty slowing down, feeling disconnected from yourself, and the sense that you’re always preparing for what comes next. By learning to recognize these patterns early, you can respond with greater awareness, flexibility, and self-trust.
Each exercise can be completed in just a few minutes and includes clear instructions with illustrations, practical guidance, and an explanation of the science behind why it works.
Whether you’re navigating anxiety, chronic stress, burnout, or the effects of trauma, The Somatic Healing Workbook offers a practical roadmap for creating lasting change through the body and developing a healthier, more resilient relationship with yourself.
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About Cheryl Groskopf, LMFT, LPCC
I’m Cheryl Groskopf, a therapist, writer, and the founder of Evolution to Healing Psychotherapy in Los Angeles. My work focuses on anxiety, trauma, attachment, and nervous system regulation, helping people understand why they think, feel, and respond the way they do—and what to do about it.
For years, I’ve worked with people who look like they have it together on the outside but feel overwhelmed on the inside. They’re the overthinkers, people-pleasers, perfectionists, caretakers, and high achievers who spend so much energy managing life that they lose touch with themselves in the process. Many understand their patterns intellectually but still find themselves stuck in the same cycles of anxiety, self-doubt, relationship struggles, emotional overwhelm, or chronic stress.
My approach combines somatic therapy, attachment theory, neuroscience, and trauma-informed care to help people create change that goes beyond insight alone. I believe healing happens when we understand both the story and the nervous system behind it. When we learn how our minds and bodies have adapted to our experiences, we gain the ability to respond with greater awareness, flexibility, and self-trust.
Whether through therapy, writing, or education, my goal is simple: to make complex psychological concepts accessible, practical, and genuinely useful in everyday life. Because lasting change comes from understanding yourself well enough to create something different.
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