The Healing Crisis: Moving Through Discomfort Towards Wholeness

by Chelsey Gilbert LMT, Host of Transformative Talks Podcast and owner of Transformative Wellness Revised and Updated 9/2/2025

As a Licensed Massage Therapist that has been practicing since 2017, I have learned so much enlightening information on my journey as a bodyworker. One thing that has always amazed me is just how impactful receiving regular self-care therapies can be for those of us exploring true healing. A huge reason I got into massage was the realization that I can help to affect positive change in a body by just using my hands. Along the way I have also realized that there are so many ways and modalities to create real change for people. Using blogging as a platform I can go a little more in depth with sharing the things I have learned and the experiences I have had. I hope the following will help to educate, inspire and empower you.

"Transformation is a process, and as life happens there are tons of ups and downs. It's a journey of discovery - there are moments on mountaintops and moments in deep valleys of despair."

Rick Warren

There comes a point in most healing journey’s where real change is being created from the inside out.  This could be achieved through corrective bodywork, mental health counseling, meditation, or any number of other therapies and practices.  Once one begins to reach the point of change, physically, mentally, emotionally or energetically, resistance may show itself in many forms.  The mind will cling to familiar territory, even if the territory is not contributing to its growth and development. This is the principle that I initially learned in the John F. Barnes seminars, as a “healing crisis”.  As I have continued in this career and continued my education in related topics and have progressed in my own healing journey, I have noticed how tangible and profound this period of healing is.  

What is a “Healing Crisis”?

As the body and mind adjust to new patterns, there may be moments when change feels a little uncomfortable or unfamiliar. This can happen when you begin receiving bodywork, moving your body differently, establishing boundaries, slowing down after prolonged stress, or becoming more consistent with self-care and wellness practices.

Sometimes we do not realize how much tension, exhaustion, or emotion we have been carrying until we finally create enough space to notice it. However, discomfort should never automatically be viewed as proof that a treatment is working. Your body’s responses are information. They are an invitation to slow down, become curious, and decide whether you need rest, an adjustment to your practice, or additional support.

These experiences can look different for everyone. The following are some of the more commonly reported responses.

1. Increased Pain or a Temporary Increase in Initial Symptoms

After bodywork, exercise, stretching, or trying a new wellness practice, you may notice temporary tenderness, soreness, or greater awareness of an area that was already uncomfortable. For example, you may become more aware of tension in your shoulders after a massage, notice stiffness when beginning a new movement routine, or recognize that your jaw has been clenched once you intentionally try to relax it.

This does not necessarily mean that something is wrong, but it also should not automatically be described as the body “releasing toxins” or the nervous system “thawing.” Sometimes you are simply paying closer attention to sensations that were already present. At other times, the activity or treatment may have been too intense, or a symptom may need professional evaluation.

Notice the quality and intensity of what you are feeling. Mild tenderness that gradually improves is different from pain that is sharp, burning, electrical, severe, spreading, or becoming progressively worse. New weakness, numbness, significant swelling, difficulty breathing, chest pain, fever, or loss of normal function should not be treated as a normal part of healing. If something feels concerning or does not begin to improve, pause the practice and contact an appropriate healthcare professional.

2. Resurfacing Memories or Emotions

Slowing down and becoming more aware of the body can sometimes make emotions feel more noticeable. A particular movement, area of touch, smell, song, conversation, or moment of stillness may remind you of an earlier experience. You might have a vivid dream, unexpectedly feel tearful, become more irritable, or notice grief, anger, fear, or vulnerability that you had not fully recognized before.

For example, someone may feel emotional after receiving nurturing touch because it highlights how long they have gone without feeling supported. Another person may notice anxiety when lying still because being quiet feels unfamiliar to a nervous system accustomed to constant activity. This does not mean the treatment physically “released” a memory from a specific muscle. It may simply mean that the experience created an association, brought your attention inward, or gave an existing emotion more room to be felt.

You do not have to force yourself to understand, relive, or process everything at once. Pause, orient yourself to the present moment, feel your feet against the floor, look around the room, and remind yourself that you have choices. Journaling or speaking with a trusted person may help. If memories or emotions feel overwhelming, persistent, or disruptive, consider working with a trauma-informed mental-health professional.

3. Headaches and Soreness

Headaches or general soreness can occur for many reasons. A bodywork session may have used more pressure than your body was ready for. A new exercise may have worked muscles differently. You may have changed your caffeine intake, slept poorly, skipped a meal, become dehydrated, or spent more time than usual in one position.

These symptoms should not automatically be interpreted as detoxification. Your liver, kidneys, lungs, digestive system, and skin are continually involved in processing and eliminating substances from the body. A headache or flu-like feeling is not reliable evidence that a treatment has released toxins.

If mild soreness appears after a new activity, gentle movement, comfortable heat or cold, hydration, nourishment, and rest may feel supportive. Pay attention to whether the symptoms are improving rather than pushing through them. Severe or recurring headaches, fever, vomiting, confusion, fainting, neurological changes, or flu-like symptoms that persist should be evaluated rather than accepted as a necessary stage of healing.

4. Fatigue and Excessive Tiredness

When you have spent a long time staying busy, hyperalert, or pushing through stress, slowing down may reveal just how tired you already are. You might feel relaxed after a bodywork session and want to sleep, or you may notice exhaustion once a demanding season of life begins to settle.

For example, someone who has been running on adrenaline to meet deadlines may feel deeply tired during the first quiet weekend they have had in months. Another person may begin a meditation practice and realize that they have been using constant activity to avoid noticing their need for rest.

This does not necessarily mean the body has suddenly shifted perfectly from “fight or flight” into “rest and digest.” The nervous system is more complex than an on-and-off switch, and fatigue can have many physical, emotional, and lifestyle-related causes.

Allowing yourself to rest may be exactly what you need, but ongoing or extreme fatigue deserves attention. If tiredness interferes with daily life, continues without improvement, or appears alongside symptoms such as shortness of breath, dizziness, unexplained weight changes, persistent pain, or changes in sleep, speak with a qualified healthcare provider.

5. Resistance to Continuing Treatments

Resistance can show up when we begin changing familiar patterns—even when the change may ultimately be supportive. You might suddenly feel too busy to attend an appointment, avoid doing a practice that previously helped, or convince yourself that you should quit because the process feels emotionally uncomfortable.

For example, setting healthier boundaries may bring up guilt. Resting may feel unproductive. Receiving support may feel vulnerable if you are used to handling everything alone. Becoming more aware of your body may initially feel uncomfortable if disconnection helped you cope in the past.

However, resistance should not automatically be treated as something you need to overcome. Sometimes reluctance is an important boundary or a sign that a treatment, practitioner, pace, or technique is not right for you. There is a difference between feeling understandably hesitant about change and feeling unsafe, pressured, repeatedly worse, or complete with a particular approach.

Instead of immediately forcing yourself forward or quitting altogether, become curious about the “why.” Am I avoiding this because it feels unfamiliar, or because something genuinely does not feel right? Do I need to stop, or would slowing down feel better? Do I feel respected and able to communicate my needs? Is this practice helping me function more comfortably over time? A supportive practitioner should welcome these questions and respect your right to pause, modify, or discontinue treatment.

Adjustment experiences may last for a short time, but there is no universal timeline. The length and meaning of a symptom depend on the person, the practice, their health, and what else is happening in their life. It is important not to assume that several days—or weeks—of feeling unwell is simply a necessary “healing crisis.”

Terms such as detoxing, spiritual purging, and releasing stored energy may hold personal or spiritual meaning for some people, but they are not substitutes for medical explanations or evaluation. New or worsening symptoms can have many causes, and a wellness practice should never require you to ignore what your body is communicating.

Healing is not always a straight line, and change can sometimes feel messy. But discomfort is not the goal, and suffering is not proof of progress. The most empowering thing you can do is remain curious, communicate openly, adjust when needed, and seek additional support when something does not feel right. Your body is always giving you information. Healing asks us not only to listen to that information—but also to take it seriously.

Navigating the Healing Crisis

Honoring the space between active processing and a sense of calm can be an important part of navigating change. Whether you call this a healing crisis, an adjustment period, or simply a difficult part of the journey, the goal is not to rush through it or force yourself to feel better. It is to remain curious about what you are experiencing and respond with care.

Body awareness can be especially helpful during this time. As you begin noticing your sensations, thoughts, emotions, and behaviors more clearly, you may receive valuable information about what feels supportive and what may be too much. The following practices can help you move through this period with greater awareness, compassion, and support.

1. Taking Time for You

Change requires energy. If you are processing emotions, adjusting to a new routine, receiving bodywork, beginning therapy, or becoming more aware of long-standing patterns, you may need more space than usual.

Taking time for yourself does not have to mean disappearing for an entire weekend or putting your life on hold. It might look like declining an optional commitment, turning your phone off for an hour, taking a quiet shower, sitting outside, listening to music, or giving yourself permission to do something that is not productive.

For example, if you notice that you feel emotionally drained after a therapy or bodywork session, scheduling errands and social activities immediately afterward may leave you feeling even more overwhelmed. Allowing yourself thirty quiet minutes before returning to your responsibilities may help you transition more gently. Try asking yourself, “What could I temporarily take off my plate?” or “What would make today feel 5% more manageable?” Sometimes making space now prevents you from becoming completely depleted later.

2. Pay Attention to Your Body

As you move through different therapies and wellness practices, your awareness of physical sensations, thoughts, emotions, and behavioral patterns may begin to increase. This does not mean you need to analyze every sensation or assume that each one carries a deeper message. It simply gives you more information to work with.

You might notice that your shoulders rise when you discuss a particular subject, your jaw tightens when you feel pressured to say yes, or your breathing becomes shallow when you enter a certain environment. You may also recognize supportive signals, such as your chest softening around a trusted person or your breathing becoming easier when you step outside.

When you notice a change, pause and ask, “What was happening right before this?” “Does this feel familiar?” and “What might help me feel a little more supported right now?”

Sometimes your body may ask for rest, food, water, movement, space, connection, or a boundary. At other times, it may be communicating that a practice is too intense or that a symptom needs professional attention. Body awareness is not about diagnosing yourself—it is about learning to recognize and respect the information your body provides.

3. Talk to Someone

Healing can feel isolating, especially when you are trying to understand emotions or experiences that are difficult to put into words. Allowing yourself to be heard by someone you trust can help you feel less alone.

This might mean calling a friend and saying, “I don’t need advice right now; I just need someone to listen.” It could involve speaking honestly with your bodywork practitioner about how you felt after a session or bringing an emotional pattern to a licensed mental-health professional.

Not everyone is equipped to hold every conversation. Choose someone who can listen without minimizing your feelings, pressuring you to move faster, or making the experience about themselves.

If you feel unsafe, unable to function, overwhelmed by resurfacing memories, or concerned that you may harm yourself or someone else, seek immediate support from an appropriate mental-health or emergency resource. Some experiences require more than self-care, and reaching for professional help is a form of empowerment.

4. Connect With Nature and Explore Grounding

Grounding practices can help redirect your attention toward the present when your thoughts or emotions feel intense. Nature can be a beautiful part of this, but grounding does not require a specific location or perfect outdoor setting.

You might sit beneath a tree, tend to a garden, listen to birds, walk through a park, or feel the warmth of the sun on your skin. If it is safe and comfortable, you might walk barefoot through the grass—but shoes do not make the practice any less meaningful.

Grounding can also happen indoors. Feel your feet against the floor, notice the support of the chair beneath you, hold a warm mug, name five things you can see, or listen for the farthest sound in the room. These simple sensory details can remind your nervous system where you are right now.

Breathwork may also feel grounding. Try breathing in comfortably and allowing your exhale to become slightly slower and softer. Do not force your breathing or use long breath holds if they make you dizzy or anxious. If focusing on your breath increases discomfort, keep your eyes open and orient to the environment instead.

5. Pay Attention to Nutrition and Hydration

When you are emotionally or physically overwhelmed, basic needs can easily be forgotten. You may skip meals, rely on caffeine, forget to drink water, or reach the end of the day and realize you have barely eaten.

Rather than attempting a restrictive diet or complicated “detox,” focus on consistent nourishment. This may mean keeping simple foods available, adding protein or produce to a meal, eating at regular intervals, or carrying a water bottle as a visual reminder. Pay attention to what helps you feel steady and nourished. Does going too long without eating leave you shaky or irritable? Does too much caffeine intensify your anxiety? Do certain meals leave you feeling energized while others make you feel uncomfortable?

Hydration needs are personal and can vary with activity, climate, medications, and health conditions. Drinking excessive amounts of water is not necessarily helpful. Aim for steady, appropriate hydration rather than forcing yourself to meet an arbitrary goal. Be careful with supplements, herbal products, cleanses, and major dietary changes. “Natural” does not always mean safe, and some products can interact with medications or health conditions. A qualified healthcare professional or registered dietitian can help you decide what is appropriate for your individual needs.

6. Balance Rest with Gentle Movement

Rest and movement both have value, and the balance between them may change from one day to the next. The goal is not to force activity when your body needs recovery or remain completely still because you are afraid of making things worse.

Gentle movement might include a short walk, slow stretching, restorative yoga, rocking, swaying, or moving your shoulders and arms while seated. Even standing up and walking around the room for a few minutes can help you reconnect with your body.

For example, if you have spent the morning resting but begin to feel stiff or disconnected, a slow five-minute walk may feel supportive. If a yoga class leaves you shaky, exhausted, or more uncomfortable, your body may need a shorter or gentler option. Movement should remain within a range that feels manageable. Pain, illness, dizziness, injury, or a medical condition may require modifications or professional guidance. Rest is not failure, and movement is not something you have to earn. Both can be used intentionally to support your body.

7. Journal

There may be times when talking with another person feels too vulnerable or overwhelming. Journaling can give you a private place to explore what you are experiencing without needing to explain it perfectly.

You might write freely for a few minutes or use simple prompts such as:

“What am I noticing in my body right now?”

“What happened before this feeling began?”

“What emotion feels closest to the surface?”

“What do I need more—or less—of today?”

“What would help me feel slightly more supported?”

You can also track patterns by noting your sleep, energy, pain, mood, stressors, meals, activities, and wellness practices. Over time, you may realize that certain symptoms regularly appear after a demanding day, a particular type of treatment, too little sleep, or a difficult interaction.

Journaling should help you create space, not keep you trapped in repetitive thoughts. If writing causes you to feel increasingly distressed, set it aside and try another form of support. You might draw, move, listen to music, orient to your surroundings, or speak with someone you trust. Navigating an uncomfortable period of change is not about pushing through every symptom or convincing yourself that distress must be part of healing. It is about slowing down enough to notice what you need.

Some discomfort may ease with time, rest, nourishment, gentle movement, and support. Other symptoms may indicate that a practice needs to be changed or that medical or mental-health care is needed. You do not have to choose between listening to your intuition and seeking professional guidance. Both can be part of caring for yourself.

There is no right way to walk through your own healing process.  An important key is to really listen to what your body is saying to be able to tap into what you need at this pivotal time.  The body is an amazing machine that can self-correct when given the right environment and circumstances.

Other Reading and Resources

https://myofascialrelease.com/resources/therapeutic-insight.aspx

https://traumahealing.org/alive-in-the-body-healing-trauma-and-overwhelm-with-somatic-experiencing/ 

https://www.calm.com/blog/how-to-ground-yourself 

https://positivepsychology.com/nervous-system-regulation/

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