Exploring Temperature Regulation as a Somatic Practice

Dana Frayne, Advanced Clinical Fellow

As summer approaches in New York, we’re called to feel into the sensations of changing temperatures outside. When the body experiences emotional dysregulation, it can be challenging to know how to get out of your thoughts and back into the sensations within your body. One way to do this is to explore the elements of warmth and coolness.

In dialectical-behavioral therapy, a therapeutic modality grounded in mindfulness, there is an acronym called “TIPP” to refer to quick actions that can be taken to bring a sense of grounding to the body. The “T” stands for temperature, the “I” stands for intense exercise, the “P” stands for paced breathing, and the second “P” stands for progressive muscle relaxation. (Source: https://dialecticalbehaviortherapy.com/distress-tolerance/tipp/)

To explore the dimension of temperature, you can intentionally feel into bodily sensations of warmth or coolness. When your body reacts to sudden changes in temperature, you can give our mind a chance to step back and notice the physical sensations that are arising. Through sensation-tracking, you can draw yourself back into the present moment.

To draw upon temperature in a practical way, below are some options for utilizing temperature as a grounding tool. These actions only need to last a few seconds in order to guide you back into accessing your bodily awareness. 

• Holding an ice pack

• Splashing cold water on your face

• Taking a cold shower

• Using a temperature-adjusted eye mask (such as one you can store in the freezer) 

• Using a hot water bottle

• Drinking a hot cup of tea

Tracking your physical sensations through temperature can be an impactful way to regulate your nervous system. By exploring what sensations feel most grounding to your body and your nervous system, you are expanding your awareness of what your body needs in order to stay grounded in the present moment.