The “Non-Sexy” Somatic Practices That Lead to Real Healing with Courtney Kramer

When we think of healing, it’s easy to imagine big breakthroughs, shiny retreats, or quick fixes that promise instant relief. But the truth? Real healing is usually much slower, gentler, and let’s be honest, a little boring.

In this episode of A Healthy Push, I sat down with Courtney Kramer, an IFS and somatic therapist, to talk about the somatic practices that lead to real healing, like building safety and trust in ourselves. These practices might not sound glamorous, but they are the foundation of lasting change.

Why Quick Fixes Don’t Work

When you’re struggling with anxiety, panic, or intrusive thoughts, it makes sense to crave instant relief. Quick fixes feel tempting because they promise control, but as Courtney explains, they’re like taking Advil for a recurring headache: helpful in the short term but never addressing the root issue.

True healing means letting go of the search for magic solutions and instead embracing slow, sustainable tools that reconnect you to your body and emotions.

Observation Over Judgment

Our nervous system is wired to judge, to constantly scan for safety or danger. That’s what anxiety often is: a nonstop cycle of judgment.

Courtney suggests practicing observation without judgment as a way to slow down and shift your relationship with your feelings. A simple example? Pick up a water bottle and describe it using your five senses. Notice how quickly you slip into judgment: “I like this,” “I don’t like that” and practice coming back to neutral observation.

Over time, this skill translates into noticing your own sensations and emotions without spinning into fear.

Naming What You’re Really Feeling

So many of us use “anxious” as a blanket label for anything uncomfortable. But often, what’s underneath is sadness, fear, rejection, or even powerlessness.

Using something as simple as an emotion wheel can help you get clearer. Instead of saying, “I feel anxious,” you might realize:

• “I feel rejected.”

• “I feel powerless.”

• “I feel insecure.”

And once you name it, you can better meet your actual needs, whether that’s reassurance, autonomy, or compassion.

Building a Sensation Vocabulary

Courtney also talks about using a sensation list to describe what’s happening in your body. Words like “tight,” “numb,” “tingly,” or “heavy” give you more precision and help you separate everyday sensations from danger signals.

For example, digestive gurgling after a meal doesn’t mean panic is coming, it just means your stomach is doing its job. Naming sensations helps you tolerate discomfort instead of spiraling into fear.

Interoception and Safety in Your Body

Interoception is your ability to sense and interpret what’s happening inside your body. Anxiety often makes you feel either hyper-aware of every tiny sensation or completely disconnected from your body. Both extremes can feel unsafe.

By practicing observation, naming emotions, and recognizing sensations, you strengthen your interoceptive awareness. Over time, this helps you build confidence, safety, and trust in your own body.

Why Healing Feels Boring (and Why That’s Okay)

Courtney puts it beautifully:

“If you’re bored, you’re probably doing it right.”

Healing isn’t about dramatic breakthroughs. It’s about practicing the basics, over and over, until they become second nature. Pulling out the emotion wheel, naming sensations, practicing observation during everyday tasks… it might feel repetitive at first, but eventually, this “boring” work creates real peace and safety.

And what once felt boring begins to feel grounding, calming, and even joyful.

Key Takeaways from Courtney

• Quick fixes don’t create lasting change, slow, steady practices do.

• Observation without judgment helps calm the nervous system.

• Naming emotions and sensations creates clarity and reduces overwhelm.

• Interoception builds trust and safety in your body.

• Healing often feels repetitive or boring and that’s a sign it’s working.

ready to stop doing it alone?

Inside my 10-week program, Panic to Peace, I’ll guide you through this work step by step and you’ll be surrounded by people who truly get it.

You don’t have to stay stuck. Healing is possible and it’s closer than you think.

Come hang out with me on Instagram → I'd love to connect with you!