Trauma is a deeply distressing experience that leaves an imprint on both your mind and body. Whether it’s a single traumatic event, like a car accident, or prolonged exposure to stressful situations, such as abuse or neglect, trauma can have lasting effects on emotional well-being, brain functions, and overall mental health.
In this blog post, we’ll break down how trauma works, the science behind it, why symptoms persist long after the event, and what you can do to heal.
How Trauma Impacts Your Emotions
When you experience trauma, your emotional response can be overwhelming. Fear, anger, sadness, or even numbness are common feelings, and for some, these emotions can feel out of control. You may find yourself reacting strongly to situations that remind you of the trauma, even if you don’t consciously connect the dots.
People who experience trauma are more likely to develop anxiety, depression, and post-traumatic stress disorder (PTSD). In fact, research shows that approximately 70% of adults in the U.S. have experienced some type of traumatic event at least once in their lives, and around 20% of those individuals will go on to develop PTSD.
The Science Behind Trauma: Understanding the Brain
The effect on trauma is more than how you feel emotionally—it also changes the way your brain functions. The brain has several regions involved in processing trauma including:
Amygdala: This is your brain’s alarm system, responsible for detecting danger. After trauma, the amygdala may become hyperactive, which explains why people with PTSD or anxiety are often in a heightened state of fear and alertness.
Hippocampus: This part of the brain helps form and store memories. Trauma can shrink the hippocampus, which is why people often have trouble remembering specific details of the event or struggle with disorganized memories.
Prefrontal Cortex: This area regulates emotions and helps with decision-making. Trauma can weaken the connection between the prefrontal cortex and the amygdala, making it harder to control emotional reactions and make rational decisions.
These brain changes contribute to symptoms like flashbacks, emotional outbursts, and difficulties concentrating, which can persist for years without treatment.
Why Trauma Symptoms Persist in the Mind and Body
A common question people ask is: “Why do I still feel the effects of something that happened so long ago?” The answer lies in how trauma is stored in both the mind and body.
Even though the traumatic event is in the past, your body continues to respond as if the danger is ongoing. Think of this as a “trauma memory.” While regular memories fade over time, trauma memories can stay vivid and raw because they are stored differently in the brain. The body can hold onto trauma as well, resulting in physical symptoms such as:
Chronic pain
Digestive issues
Fatigue
Increased heart rate
This mind-body connection is why trauma isn’t just a mental health issue—it affects your entire system. Studies show that individuals with PTSD are 50% more likely to develop cardiovascular disease, and trauma is also linked to autoimmune disorders and other long-term health problems.
Healing from Trauma: The Path Forward
The good news is that trauma doesn’t have to define your life! With the right support, it’s possible to heal and rebuild emotional and mental health. Oftentimes, trauma-informed care involves addressing both the psychological and physical aspects of this condition. Below are some of the most effective therapies and strategies for recovery:
Cognitive Behavioral Therapy (CBT)
CBT is one of the most widely used and effective therapies for treating trauma and PTSD. It focuses on identifying and challenging unhelpful thought patterns and replacing them with healthier, more balanced ones.
How CBT Helps:
Teaches coping skills for managing anxiety and stress
Reframes negative thought patterns linked to trauma
Helps you process traumatic memories in a way that reduces emotional intensity
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR is a trauma-focused therapy that helps reprocess traumatic memories. During EMDR sessions, patients focus on distressing memories while engaging in guided eye movements or other forms of bilateral stimulation. This process helps the brain reprocess the trauma in a less emotionally charged way.
How EMDR Helps:
Reduces the emotional impact of traumatic memories
Supports the brain’s natural healing process
Lessens anxiety, flashbacks, and nightmares associated with trauma
Somatic Therapy
Somatic therapy focuses on the connection between the body and mind, helping individuals recognize and release physical symptoms tied to trauma. Since trauma is often stored in the body, somatic approaches use physical awareness to help release tension and reduce stress.
How Somatic Therapy Helps:
Encourages body awareness and physical relaxation
Helps release trauma stored in muscles and tissues
Eases chronic physical symptoms such as tension, pain, and fatigue
Mindfulness and Meditation
Mindfulness practices, such as meditation and deep breathing, help bring awareness to the present moment. Trauma often leaves individuals feeling stuck in the past, constantly reliving distressing memories or worrying about the future. Mindfulness teaches people to focus on the present and observe their thoughts and emotions without judgment.
How Mindfulness Helps:
Reduces anxiety and hypervigilance
Promotes emotional regulation by calming the nervous system
Increases self-awareness, making it easier to recognize and manage triggers
Trauma-Informed Yoga
Trauma-informed yoga is designed specifically for trauma survivors. It combines mindful movement with breathwork to create a safe space for individuals to reconnect with their bodies and release trauma stored in the muscles and tissues. Yoga can be particularly effective for trauma survivors who feel disconnected from their bodies, as it helps restore a sense of physical and emotional balance.
How Trauma-Informed Yoga Helps:
Promotes physical and emotional healing through gentle movement
Encourages a sense of safety and control in the body
Reduces physical symptoms like chronic tension, pain, and insomnia
Art Therapy
Art therapy is a creative way to process trauma without relying solely on verbal communication. For many individuals, expressing emotions through art can provide a therapeutic outlet for working through difficult memories. Art therapy provides a safe space for trauma survivors to explore their feelings in a way that feels less confrontational than traditional talk therapy.
How Art Therapy Helps:
Offers a non-verbal way to process trauma
Encourages emotional expression and healing through creativity
Helps release built-up emotions such as anger, fear, or sadness
Medication Management
For some individuals, medications can be a helpful component of trauma treatment. While medication isn’t a cure for trauma, it can help manage symptoms such as anxiety, depression, and sleep disturbances, allowing individuals to better engage in therapy and self-care.
How Medication Helps:
Antidepressants (such as SSRIs) can reduce symptoms of anxiety, depression, and PTSD
Anti-anxiety medications may help manage acute stress
Sleep aids like prazosin can reduce trauma-related nightmares, while other medications may be prescribed to improve overall sleep quality
At our clinic, we offer medication management services to create a personalized plan that complements your therapeutic treatments, helping to reduce trauma symptoms and improve quality of life. Click "New Patients" on our menu to learn more!
Self-Care Strategies for Trauma Recovery
Along with professional treatment, self-care plays an important role in healing from trauma. Here are some strategies you can use to support your recovery:
Establish Healthy Boundaries: Trauma often disrupts your ability to set boundaries. Practice saying “no” when needed and prioritize your own needs as part of your healing process.
Journaling: Writing about your feelings can be a therapeutic way to process emotions and track your progress over time.
Build a Support Network: Surround yourself with people who respect your healing process and can offer emotional support when needed.
Physical Activity: Engaging in regular physical exercise can help reduce stress, improve mood, and release built-up tension in the body.
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