Coming back to Yourself ; Everyday Distractions
You’re halfway through a conversation when you realize you haven’t been listening. You’re nodding, smiling, maybe even responding—but inside, you’re elsewhere.
You reach for your phone without thinking, scrolling without a purpose. A notification pings, and suddenly, ten minutes are gone.
You sit down at the end of the day, feeling exhausted, but when you try to remember what actually happened, the hours blur together.
These are everyday moments of disconnection—the tiny gaps where we lose ourselves, floating somewhere between autopilot and overwhelm. They seem harmless, but over time, they build up, leaving us feeling stuck, numb, or even questioning why life feels like it’s just happening to us instead of something we’re fully living.
But here’s the good news: these moments aren’t proof that you’re broken, lost, or doing life wrong. They’re simply signals from your body, letting you know it’s time to check back in. This is where Somatic Therapy can be a powerful tool in guiding you back to yourself.
Why We Disconnect
Disconnection isn’t random. It’s a built-in response designed to protect us from overwhelm, stress, or even just too much stimulation. Your nervous system is always working in the background, sorting through what’s safe, what’s dangerous, and what’s too much to handle all at once.
Autopilot Mode → Your brain loves efficiency, so it creates habits and shortcuts to get through the day. But when stress, fatigue, or distraction take over, autopilot becomes the default, and we move through life without really being present.
Emotional Overload → When emotions feel too big (or we don’t have space to process them), the body naturally tries to shut them down. This can look like zoning out, feeling numb, or avoiding feelings altogether.
Survival Responses → If you’ve had experiences where being too present felt unsafe—whether due to trauma, chronic stress, or difficult emotions—your body may have learned that checking out is the best way to stay protected.
The body’s job is to keep you safe, even if that means making you feel far away from yourself. The key isn’t to fight disconnection—it’s to recognize it and gently find your way back. This is why Somatic Healing can be so transformative, helping you work with your body's wisdom rather than against it.
How to Recognize Disconnection in Real-Time
Bringing awareness to these moments is the first step. Some common signs of disconnection include:
Feeling like you’re “floating” through the day without a clear sense of being present.
Noticing that your thoughts are running on a loop, but your body feels far away.
A sudden sense of exhaustion, heaviness, or mental fog.
Realizing you’ve been scrolling, binge-watching, or working non-stop but don’t feel satisfied or rested.
Instead of judging yourself for these moments, try approaching them with curiosity. Ask yourself: Where did I go? What was happening right before I disconnected?
Three Simple Ways to Come Back to Yourself
Drop Into Sensation → Instead of thinking your way back, feel your way back. Wiggle your fingers, press your feet into the floor, take a sip of water and really feel it move down your throat. Bringing attention to physical sensation gives your mind a way to reconnect with your body.
Take a 10-Second Breath → Close your eyes, inhale for four counts, hold for two, and exhale for four. This shifts your nervous system from autopilot to awareness and signals to your body that you’re safe to be present.
Name One True Thing → In moments of disconnection, naming something real in the present moment can be an anchor. I am sitting in a chair. My hands feel warm. I hear cars outside. I am here. This simple practice grounds you in the now.
Being Gentle With Yourself
Disconnection isn’t failure. It’s a pattern your body learned to keep you safe. And just as it learned disconnection, it can learn connection too—through small, consistent acts of awareness.
Every time you notice yourself drifting and gently bring yourself back, you’re building the muscle of presence. Not by forcing, not by fixing, but by simply inviting yourself home, over and over again.
If you’re looking for deeper guidance, Somatic Therapy in New York City offers a supportive space to explore these patterns, reconnect with your body, and cultivate a greater sense of ease.
You are not lost. You are right here.