TRAJECTORIES # 4 - Our body communicates with us, always we just need to learn to listen.

Apr 23
6 min read

One of the best things you can do for yourself is to check in with your body, it gives you so much information, you just have to give it space.

Elisabeth Hutman, multilingual psychologist

Hello to everyone reading this! My name is Elisabeth Hutman, and I'm a multilingual psychologist working in Madrid. I work with children, adolescents, and adults in German, French, Russian, and English. I use an integrative approach, so I combine DBT, CBT, Positive Psychology, and Psychodynamic work. But lately, what I'm really focusing on is the body. Because I've realized that the body and mind are so connected, and we often forget that.

I've always wanted to be a psychologist. When I was around 10 or 11, I found out this was actually a job you could do, and I just knew. I was always interested in people's stories, in understanding what's happening in their lives, and I wanted to be there to help.

My journey took me through different places: private practices, psychiatry, school, but there was one internship that really changed how I think about therapy. I worked in a hospital with people dealing with mental disorders, chronic illnesses, and traumatic experiences. And my supervisor there taught me something important: when you give people space to really express what they're carrying, when you let them process their emotions, that changes things. It actually helps them heal. That's when I first really understood the body-mind connection. Working with those patients, I realized our bodies are constantly trying to tell us something. We just don't always listen.

Think about it: I'm sure this has happened to you. After a really stressful period, maybe you're preparing for exams, working on a big project, or dealing with something difficult, and then once it's over, you get sick. And we kind of laugh about it, right? We say, "Oh, that always happens to me." But your body is literally stopping you from continuing your daily life. It's telling you something. It's saying: I need a break. I can't keep going like this. Or there are the smaller signals. Your eye twitches when you're anxious. Your stomach hurts when you're stressed. You get tension in your shoulders that won't go away. Tightness in your throat when you're holding something back. These aren't random. Your body is communicating with you all the time. And I think we dismiss these messages way too easily.

So here's what I want to invite you to do: we need to start listening to our body before it has to scream. We need to build check-ins into our daily life, not just wait until we're in crisis.

What does that look like? It doesn't have to be complicated.

For example, at the end of your workday, take ten minutes. Just sit down without any distractions: no phone, no laptop, nothing. Just sit with yourself. Close your eyes if you want, and check in. Ask yourself: What am I feeling in my body right now? Where do I feel tension? Where do I feel ease? What is my body telling me? What can I do for myself at this very moment to take care of that tension / uncomfortable feeling?

This is basically a body scan. You're just paying attention. You start at the top of your head and move down, noticing what you feel. Is there tightness in your jaw? Tension in your neck? Heaviness in your chest? These signals matter. They're telling you what's happening inside you.

But it's not just about sitting and noticing. You also need movement. Add some stretching during your day. It doesn't have to be a full workout, just moments of movement. Stretch between tasks. Take a walk. Do some gentle movement that helps your body release what it's holding.

And breathing. Simple breathing exercises can calm your nervous system. It doesn't have to be complicated. Just noticing your breath, slowing it down a bit, can make a real difference.

The point is this: our body is communicating all the time. We live in a world where it's so easy to distract ourselves, to keep pushing forward without checking in. We need to intentionally create space to listen. Because when we do, we catch the whispers, the little signs our body sends us. We notice before things get too big, before your body shuts down, or makes you sick. Then we can actually take care of ourselves in a real way. Taking care of yourself is not only for crisis moments. Reconnect with yourself; this is the greatest gift you can give to yourself!

Methods and Tools I Use

Body Scan: A body scan is a practice where you sit comfortably and bring your attention through your body, noticing sensations without judgment. You start at the top of your head and slowly move down, noticing tension, warmth, heaviness, ease, whatever is present. It helps you become aware of where you're holding stress or emotion that you might not consciously notice. Even five to ten minutes can help you understand what your body is telling you. Apps like Calm and Headspace have guided body scans if you want support.

Progressive Muscle Relaxation (PMR): This is a technique where you tense and then release different muscle groups in your body. You might squeeze your fists for a few seconds, then release and notice the difference. You work through your whole body this way: shoulders, legs, face. It teaches your nervous system the difference between tension and relaxation, and it's particularly helpful for anxiety or when you notice you're holding a lot of physical tension. How We Feel app has good resources for this, and there are videos on Youtube as well.

Mindful Color Walking: This is simpler than it sounds. You go for a walk, even just around your neighborhood or in a park, and your only job is to notice colors. Really notice them. The green of the leaves, the gray of the concrete, the blue of the sky. When your mind wanders (and it will), gently bring it back to noticing colors. It's a way to ground yourself in the present moment and in your body's experience of the world around you. It's grounding and calming. What I like to do, is to always focus on one color first, then switch if I feel like it.

Music Mindfulness: Put on a song and listen with full attention. Some days you might focus on the lyrics, other days, just listen to the background sounds, the melody, the instruments. Let yourself feel what the music brings up, and try to keep your attention on the lyrics or background melody. Whenever your mind wanders, gently bring it back to the moment.

Movement and Stretching: Movement doesn't have to mean exercise. It can be stretching between work tasks, taking a walk, short yoga, dancing, whatever feels good to your body. The point is to give your body a chance to release tension and express itself. Even two minutes of stretching can interrupt the stress cycle and remind your body that it's safe to relax!

Breathing Exercises: Your breath is one of the fastest ways to calm your nervous system. Simple practices like slowing down your breath, or counting your inhales and exhales (like 4 counts in, 4 counts out), can help you feel more grounded. You don't need apps for this but can use some, there are plenty of them.

TRAJECTORIES # 4 - Our body communicates with us, always we just need to learn to listen.

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