So, what exactly is psychologically trauma and how does it affect the brain? This is a question I wish I would have known the answer to or even known to ask 20 years ago! Have you ever gone through something that left you feeling completely overwhelmed or unsafe? Maybe it wasn’t a major event like an accident or abuse. Sometimes, trauma comes from experiences that might seem subtle on the surface—like ongoing stress, emotional neglect, or tough relationships. Trauma isn’t just about what happens to us; it’s about how our mind and body react to those events.

In this post, I want to talk about what psychological trauma really is, how it affects our brains, why sometimes our minds hide these traumatic experiences, and some practical ways we can start healing—both mentally and physically.

A brain representing healing, psychological trauma

What is Psychological Trauma and Its Impact on Our Well-Being?

Psychological trauma is more than just feeling stressed or upset. It’s an intense emotional response to an event or series of events that leaves us feeling helpless, overwhelmed, or unsafe. This could be anything from a significant life event to more subtle, ongoing situations that chip away at our sense of security.

Trauma affects both our mind and body. It can disrupt our nervous system, leading to physical symptoms like fatigue or tension, and emotional ones like anxiety or numbness.

Practical Tip:

Take a moment to check in with yourself. How does your body feel right now? Sometimes, we hold onto trauma physically without even realizing it. Try a simple body scan: sit comfortably, close your eyes, and slowly bring your attention to each part of your body from head to toe. Notice any areas of tightness or discomfort. Just acknowledging these sensations can be a gentle first step toward healing.

How the Limbic System Encodes and Retrieves Trauma

Understanding how our brain processes traumatic experiences can make a big difference in how we approach healing. There are four key factors that can make an event traumatic:

  • Significant Event: Something impactful happens. This could be something you experience yourself, witness happening to someone else, or even hear about. Sometimes, just imagining it can deeply affect us.
  • Emotional Meaning: The event hits close to home—it affects things that really matter to you, like your safety, your loved ones, or your sense of who you are. Without this emotional connection, the event might not have a lasting traumatic impact.
  • Brain’s Permissive Landscape: This is about how your brain is “set up” at the time of the event. Factors like past experiences, your temperament, and current stress levels can make you more vulnerable to trauma.
  • Sense of No Escape: Feeling trapped or like there’s no way out during the event can cement it as a traumatic experience.

Our limbic system, especially the amygdala, plays a crucial role here. When we face something threatening, the amygdala kicks into gear, locking in the memory of that event. Later on, triggers—like certain sights, sounds, or smells—can reactivate these memories, making us feel like we’re reliving the trauma all over again.

Practical Tip:

If you ever find yourself overwhelmed by traumatic memories, grounding techniques can help bring you back to the present moment. Try focusing on your senses:

  • Sight: Look around and name five things you can see.
  • Sound: Listen for four different sounds.
  • Touch: Notice three things you can feel, like the texture of your clothes or the chair you’re sitting on.
  • Smell: Identify two scents in the air.
  • Taste: Pay attention to the taste in your mouth or sip some water.

These simple actions can help interrupt the cycle of traumatic memories and bring you back to now.

Does Trauma Ever Completely Go Away?

A question I hear often is, “Will this feeling ever go away?” The honest answer is that while the memory of the traumatic experience might remain, its grip on you doesn’t have to. Our brains are amazing and have the ability to heal and form new pathways—a concept called neuroplasticity. This means we can create new responses to old memories.

Healing from trauma is a journey. It’s about integrating the experience into your life story without letting it control your present or future. With the right guidance and support, these traumatic memories can become simply a faded memory without the triggers of trauma.

Practical Tip:

Be gentle with yourself. Healing doesn’t take place over night, and it’s okay to have ups and downs. Set small, achievable goals. Maybe today, it’s just taking five minutes to breathe deeply or write down one thing you’re grateful for. Celebrate these small steps—they’re important milestones on your path to healing.

Why Does the Brain Block Out Traumatic Experiences?

Our brains have ways of protecting us when things get too intense. Sometimes, if an event is overwhelmingly stressful, our brain might block out the memory to help us cope—a process known as dissociation. It’s like your mind is saying, “This is too much right now; let’s set it aside so you can keep going.”

But just because the memory is hidden doesn’t mean it’s gone. It can still affect us in unexpected ways, like anxiety, mood swings, or physical symptoms we can’t explain.

Practical Tip:

If you think you might be dealing with repressed trauma, consider reaching out to a professional who specializes in psychological trauma-informed care. Therapies that focus on the connection between mind and body can be especially helpful. Remember, you don’t have to navigate this alone.

Top 5 Effective Techniques to Release Trauma from the Mind and Body

  1. Havening Techniques: Havening uses gentle touch to help soothe the nervous system and reduce stress. By softly rubbing your arms, hands, or face while thinking about something calming, you can help your brain feel safer and begin to process traumatic memories in a less distressing way.
  2. Mindful Movement: Movement can be a powerful way to release tension held in the body. This doesn’t have to be intense exercise—it can be as simple as stretching, walking, or any activity that feels good to you. The key is to move with awareness, paying attention to how your body feels with each motion.
  3. Breathwork: Our breath is a direct line to our nervous system. Deep, intentional breathing can help activate the body’s relaxation response. Try inhaling slowly through your nose, filling your belly with air, and then exhaling gently through your mouth. Even a few minutes can make a difference.
  4. Journaling: Writing down your thoughts and feelings can be incredibly healing. It doesn’t have to be structured or even make sense to anyone else. This is your space to express whatever comes to mind. Over time, journaling can help you process emotions and gain new insights.
  5. EVOX Biofeedback for Trauma: EVOX Biofeedback is a technique that helps you become more aware of how your body responds to stress and trauma. During a session, you receive real-time feedback on your body’s reactions to certain thoughts or memories. This awareness can empower you to release emotional tension and support your nervous system in finding balance.

Practical Tip:

Pick one of these methods that resonates with you and give it a try. Healing is a personal journey, and there’s no one-size-fits-all solution. It’s okay to experiment and see what feels right for you. Sometimes layering multiple methods is even better.

In Conclusion

Healing from emotional trauma is possible, and you don’t have to do it alone. Understanding how trauma affects your brain and body is a powerful step toward reclaiming your well-being. Remember, every small step you take is meaningful. Please be patient with yourself, reach out for support when you need it, and know that healing is a journey worth taking.


Similar Posts

2 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *