In his groundbreaking book “The Body Keeps the Score,” trauma expert Bessel van der Kolk, MD, shed light on the profound connection between trauma and the body. Traumatic experiences leave an indelible mark not only on our minds but also on our physical well-being. Even when we believe we have moved beyond our trauma, our bodies can retain the memory, impacting our health and overall quality of life. In last week’s post, I shared a little of my own experience with how my trauma physically manifested in my body as pelvic floor dysfunction. This week, we will explore the concept of how the body remembers trauma and the importance of adopting a holistic approach to healing that addresses both the mind and the body.
Getting Stuck: The Impact of Trauma on the Nervous System
When we are presented with a threat, the body is flooded with stress hormones, adrenaline and cortisol, which kick our nervous system into high gear. This heightened state of awareness can affect us differently as we process trauma. We often hear this state of awareness referred to as the “fight or flight” response, however, there is a third response, the “freeze” response that is less familiar but just as natural to us when facing a threat. Each response presents with unique behaviors as the body and mind align, ready to face the threat.
When we enter “fight” the muscles tense, strong emotions such as a desire to strike out physically at someone rise up, feelings of nausea or upset stomach are common as the body tenses and the adrenaline flows, and feelings of anger or rage are common.
In “flight” the body and mind are prepared to flee. Feelings of anxiety, shallow breathing, restless movements and fidgeting, feeling trapped, and feeling tense can become overwhelming.
While fight and flight are widely-known, freeze is not as familiar. When we enter “freeze” the body and mind have essentially turned inward and shut down the desire to fight or flee. This often leaves us feeling stuck within ourselves, feeling numb, the body may feel physically stiff or heavy. We may experience a decrease in heart-rate, and restricted breathing.
When we continue to experience these effects of trauma for prolonged periods of time, we experience post-traumatic stress. After experiencing trauma, I experienced heart palpitations, periods of hyper-vigilance, extreme muscle tension and body aches, and panic attacks. I would love to tell you that there was a quick fix that magically took it all away. But it doesn’t work like that. It took a combination of techniques, and a lot of effort and time, in order to heal my body and my mind.
And when we experience trauma, it is important to realize that how we respond in the moment is not a choice. Our nervous system steps in and temporarily takes over in order for us to survive. It is an automatic response made by our autonomic nervous system. We do not have a choice in how our bodies react during a highly stressful situation. It’s time to set aside the expectations of how we are “supposed” to respond to a traumatic event. When we reframe how we see trauma, and begin to educate ourselves about our own biological responses to threats and fear can we begin to cultivate a supportive community for trauma survivors.
Holistic Approaches to Healing
Addressing trauma requires a comprehensive and integrative approach that acknowledges the mind-body connection. While traditional talk therapy focuses on top-down processing, engaging the prefrontal cortex to resolve trauma, it may overlook the importance of regulating the dysregulated body. Incorporating bottom-up processing is essential for trauma recovery, allowing the body to process trauma symptoms and enabling the prefrontal cortex to engage with thoughts, logic, and reason.
So when healing from trauma, it is essential to employ a holistic approach that addresses both the mind and the body. Some of those techniques may include:
Cognitive Processing Therapy
CPT helps individuals identify and challenge unhelpful thoughts or narratives related to trauma. By countering emotional dysregulation and reevaluating beliefs tied to past trauma, CPT assists in healing and recovery. The American Psychiatric Association strongly recommends CPT for treating PTSD.
Prolonged Exposure Therapy
PE therapy guides individuals in gradually approaching trauma-related memories and feelings. By teaching that these memories are not dangerous and encouraging their exploration, individuals learn to overcome avoidance. PE is another highly recommended therapy for PTSD treatment.
Somatic Experiencing
Developed by renowned trauma researcher Peter A. Levine, SE™ assists individuals in recognizing trauma symptoms, drawing on internal resources, and revisiting memories for safe processing. Somatic Experiencing International provides access to qualified SE™ practitioners.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR reduces the emotional intensity associated with traumatic memories. This therapy helps individuals establish more positive and adaptive beliefs connected to the traumatic event. Seeking an EMDR therapist through the EMDR International Association can be beneficial.
Conscious Movement Practice
Research suggests that incorporating exercise, particularly trauma-informed practices like yoga, alongside other therapies, can aid in healing from post-traumatic stress disorder (PTSD). Yoga combines mindful movement and deep breathing to activate the parasympathetic nervous system, promoting relaxation and restoration. Collaborating with a trauma-informed yoga instructor can enhance the benefits of your practice.
Healing from trauma necessitates recognizing and addressing the mind-body connection. The body remembers trauma, and its effects can persist long after the event itself. Employing a holistic approach that integrates both psychological and somatic interventions is essential for comprehensive healing. By engaging in therapies like Cognitive Processing Therapy , Prolonged Exposure Therapy, EMDR, Somatic Experiencing, and incorporating movement practice, individuals can embark on a transformative journey towards reclaiming their lives and well-being. Remember, healing is possible, and you are not alone on this path to recovery.
With Love and Compassion
Mandy
