Three Books I’m Enjoying as a Friendship Heights/DC Trauma Therapist
March 21, 2025 | By Carissa Hannum
Source- Canva.com
As a trauma, somatic, and embodiment therapist serving the Chevy Chase, Maryland, and Friendship Heights areas of greater Washington DC, I’m constantly learning and expanding my knowledge. Many of my clients—and even prospective clients—often ask for book recommendations that can continue their recovery journey outside of therapy sessions. I consider myself a lifelong learner, so I’m always excited to share resources that help deepen clients’ connections with themselves, others, and the world around them.
These three books can help clients enhance their recovery journey by teaching them to regulate their nervous systems, develop embodiment skills, and explore body image issues. They not only offer valuable information but also provide somatic-based practices that encourage clients to listen to their bodies and understand what their physical sensations are communicating about their needs after trauma.
Anchored by Deb Dana, LCSW (she/her)
Source- Amazon.com
When meeting with new clients, I always discuss how trauma affects the physiology of the brain. After trauma, our brains undergo changes in order to cope with the overwhelming experiences we’ve endured. The brain’s physiology and chemical makeup adjust, leading to heightened states of arousal such as fight, flight, or shutdown responses. Even seemingly minor life events—like a conflict at work or making a small mistake—can trigger a trauma response. In these moments, both our brains and bodies feel as if the trauma is happening again.
However, the good news is that this is treatable! We can work somatically with our bodies and train our nervous systems to respond differently to stressful situations. Polyvagal Theory, which explores how our nervous system is wired to cope with threats, provides a framework for understanding this. Deb Dana, a clinician and expert in Polyvagal Theory, offers an accessible explanation of how our nervous systems evolved to manage threats, shut down when overwhelmed, and connect with ourselves and others.
In Anchored, Deb Dana guides readers through various exercises to help them identify when they’re “outside their window of tolerance” and teaches them how to regain a sense of safety. She explores the physical and emotional sensations we experience in states of shutdown, anxiety, or overwhelm. Most importantly, she helps readers discover ways to foster safety in everyday life. Dana emphasizes that, while we tend to spend a lot of time in our heads, our emotions, sense of safety, and social engagement system exist primarily in our bodies. In fact, 80% of the information we process comes from our bodies, not our brains.
By learning to work with and even befriend our nervous systems, we can achieve greater emotional regulation. This book also explores how relationships, mindfulness, and joy can help us cultivate peace and safety within our bodies, creating a more grounded and connected sense of self.
Practices for Embodied Living: Experiencing the Wisdom of Your Body by Hillary L. McBride PhD (she/her)
Source- Amazon.com
This book has recently become one of my favorites on my bookshelf. Dr. Hillary McBride offers a transformative exploration of what it means to be fully embodied. Being embodied means being present in our bodies, tuning into their messages, and reconnecting with the wisdom they offer. McBride defines embodiment as more than just being physically present—it’s about learning to listen, understand, and respond to the wisdom within our bodies.
Dr. McBride addresses the disconnection and dissociation that many people experience after trauma. She explains that many of us have inherited disembodiment from society, diet culture, and even our families. We often see our bodies as separate from our true selves, when, in reality, our bodies are an integral part of who we are. Through writing prompts, exercises, and reflection questions, Dr. McBride helps readers explore their relationships with their bodies, deepen their body awareness, and heal disconnections caused by trauma.
In addition to trauma, Dr. McBride delves into themes like body image, sexuality, illness, pain, oppression, and stigma. This book offers a powerful start to exploring body connection and embodiment. If you’re looking for more psychoeducation around embodiment before diving into the practices in Practices for Embodied Living, Dr. McBride’s other book, The Wisdom of Your Body: Finding Healing, Wholeness, and Connection through Embodied Living, is a great starting point.
Body Neutral: A Revolutionary Guide to Overcoming Body Image Issues by Jessi Kneeland (they/them)
Source- Amazon.com
One of the books I frequently recommend to clients who have experienced trauma is Body Neutral. Many trauma survivors struggle with seeing their bodies as “enemies” or “the source of their problems.” These feelings often lead to body image distortion, dysmorphia, and anxiety. Jessi Kneeland’s book offers a trauma-informed approach to body image and provides insightful tools for overcoming these issues.
Kneeland, a former personal trainer, shares their own journey of discovering that despite helping people change their bodies, the ultimate goal of happiness and body acceptance was often not achieved. Clients still struggled with body dysmorphia, anxiety, and disconnection, leading Kneeland to adopt the principles of body neutrality. Body neutrality teaches that we can respect our bodies for what they can do, regardless of their appearance or weight.
In Body Neutral, Kneeland introduces the concept of “body image avatars,” which categorize the different ways people experience body image issues. These avatars—self-objectifiers, high achievers, outsiders, and runners—represent different root causes of body image struggles. Kneeland’s book provides tools and exercises to help readers identify their own body image avatars and explore how to overcome these limiting beliefs. This highly trauma-informed resource offers practical tools for rebuilding self-connection and self-compassion.
Final Thoughts
Healing from trauma, rebuilding a healthy relationship with our bodies, and learning to regulate our nervous system are all deeply personal journeys. The books discussed here offer insightful, evidence-based practices that can guide you through this process, whether you’re just starting or are further along in your recovery.
At Monarch Wellness & Psychotherapy, we believe in the power of combining knowledge with embodied practices to foster true healing. Whether through in-person therapy in Washington, DC, Maryland, and Virginia, or online counseling, we’re here to support you every step of the way. Embrace the wisdom your body has to offer, and remember—you’re not alone on this path.
For more of my book recommendations, check out my blog posts- An Eating Disorder Therapist’s Favorite Recovery Books, Essential Books for Parents & Caregivers of Teens with Eating Disorders, and, Therapist-Recommended Books & Body Positivity Influencers for Body Image and Self-Worth.
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