When we experience trauma, it doesn’t just affect our emotions or thoughts—it can also have a lasting impact on our bodies. In fact, the body holds trauma in ways that may be hard to recognize, and this connection between trauma and the nervous system can leave us feeling out of balance, stressed, and overwhelmed. This blog explores how trauma affects the body, how it can cause dysregulation in the nervous system, and offers practical tips and approaches like EMDR therapy, to help you regain control and calm your body after a trigger.
Understanding the Nervous System and Trauma
Our nervous system controls nearly every function in the body, including our emotional responses, heart rate, breathing, and digestion. It consists of two main parts: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
The sympathetic nervous system is often referred to as the “fight or flight” system. It prepares the body to respond to danger by increasing heart rate, breathing, and alertness, while shutting down functions that aren’t immediately necessary for survival, like digestion. On the other hand, the parasympathetic nervous system is the “rest and digest” system. It helps the body calm down after a stress response, slowing the heart rate, regulating breathing, and encouraging relaxation. Techniques like EMDR (Eye Movement Desensitization and Reprocessing) therapy help to rewire the nervous system, enabling individuals to process trauma and activate the parasympathetic system more effectively, fostering healing and relaxation.
Trauma and Therapy
When someone experiences trauma, their nervous system may become dysregulated. This means the body can stay stuck in a constant state of alertness, even when there is no immediate danger. This heightened state of arousal can make it difficult to relax, sleep, or focus. Over time, this constant state of stress can lead to symptoms like anxiety, irritability, and physical tension.
How Trauma Disrupts the Nervous System + EMDR Therapy
Trauma doesn’t just affect the mind—it also rewires the way the nervous system responds to stress. For example, someone who has experienced trauma might feel a heightened sense of fear or anxiety even in situations that are not threatening. This is because the nervous system has learned to be on high alert, reacting to the world as if every situation is a threat.
The stress response system, particularly the sympathetic nervous system, is meant to help us survive short bursts of danger. However, if someone is constantly triggered—whether by loud noises, certain smells, or memories of past events—the body remains in a state of “fight or flight,” even when the danger has passed.
When the parasympathetic nervous system isn’t activated properly, the body struggles to recover from stress, and trauma symptoms can intensify. Over time, this dysregulation can lead to long-term issues like insomnia, digestive problems, chronic pain, and difficulty managing emotions. In Kansas City therapy practices, professionals use trauma-focused approaches, including trauma counseling and EMDR (Eye Movement Desensitization and Reprocessing), to help individuals heal from the lasting effects of trauma.
Practical Tools to Regulate Your Nervous System After a Trigger
Fortunately, there are several strategies you can use to calm your nervous system when you feel triggered or overwhelmed. By engaging in these practices regularly, you can restore balance and feel more in control of your emotions. Here are some effective techniques for calming your body and mind after a trigger:
- Deep Breathing
One of the easiest and most effective ways to activate your parasympathetic nervous system is through deep breathing exercises. When you focus on slow, deep breaths, you signal to your body that it’s time to relax. A simple technique is the 4-7-8 method:- Inhale for 4 seconds.
- Hold the breath for 7 seconds.
- Exhale slowly for 8 seconds.
- Progressive Muscle Relaxation (PMR)
Trauma survivors often hold tension in their muscles without realizing it. PMR is a technique where you tense each muscle group in your body for a few seconds, then release the tension. This helps you become more aware of where you hold stress and teaches your body how to release it. Start from your toes and work your way up to your head, or vice versa. Focus on the contrast between tension and relaxation as you go. - Grounding Techniques
Grounding is a method of bringing your awareness back to the present moment. This is particularly useful if you feel disoriented or overwhelmed by flashbacks or anxiety. A simple grounding technique is the “5-4-3-2-1” method:- Acknowledge 5 things you can see around you.
- Name 4 things you can touch.
- Identify 3 things you can hear.
- Recognize 2 things you can smell.
- Identify 1 thing you can taste.
- Mindfulness Meditation
Mindfulness is the practice of being present and aware in the moment, without judgment. It can be a powerful tool for calming the nervous system and reducing anxiety. There are many apps and videos available for guided meditation sessions, some of which focus on trauma recovery. - Therapeutic Approaches Including EMDR Therapy
Trauma therapy, including trauma-focused cognitive behavioral therapy (CBT) or EMDR, can help you process past trauma and retrain your nervous system. These therapies work by helping you process and reframe trauma-related memories, allowing your body and mind to heal and shift out of the constant “fight or flight” mode.
Conclusion
The connection between trauma and the nervous system is a powerful one, and it’s important to recognize how trauma can disrupt your body’s natural ability to find calm. By practicing grounding techniques, deep breathing, progressive muscle relaxation, and seeking trauma therapy, you can activate the parasympathetic nervous system and begin to restore balance to your mind and body.
If you’re experiencing symptoms of trauma or want to learn more about trauma counseling in Kansas City, seeking support from a licensed therapist trained in trauma-focused approaches can provide the guidance and tools you need to begin your healing journey.
At Heartland Therapy Connection, we focus on trauma-informed work and our entire team is EMDR trained. Reach out to learn more about our counselors and practice, and let us support you on your journey toward healing.
