Understanding How Trauma Impacts Our Body and Mind - The Body Keeps the Score (Dr. Bessel van der Kolk)
When we experience trauma, it doesn’t just reside in our minds; it impacts our bodies, too.
The idea that “the body keeps the score” comes from Dr. Bessel van der Kolk's influential book, which explores how traumatic experiences leave their mark on both the mind and the body. Trauma can reshape our physiology, affect our emotional well-being, and hinder our ability to fully heal unless we address the body’s role in trauma recovery. In this blog post, we’ll dive into how trauma manifests in the body, the physiological effects it can have, and how healing involves both mind and body.
Dr. Bessel van der Kolk’s famous statement, "the body keeps the score," highlights trauma's profound impact on the body.
While the emotional and psychological effects of trauma are well understood, many of us don’t realize how trauma physically alters the body. When we experience trauma—whether it’s from abuse, loss, accidents, or combat—the body records those experiences in its nervous system, muscles, and even our cells.
Trauma often creates a chronic state of "fight or flight," activating the sympathetic nervous system, which can lead to heightened anxiety, stress, and physical symptoms. Over time, this constant state of arousal can make the body more susceptible to illness, chronic pain, and a variety of other health issues.
Trauma has a direct impact on our brain, specifically the areas responsible for emotions, memories, and the regulation of stress. When the brain perceives a threat, it activates the amygdala (the brain’s fear center) and suppresses the prefrontal cortex, which helps us make rational decisions. This can lead to heightened emotional responses, flashbacks, or difficulty concentrating.
However, the effects of trauma extend beyond the brain. The body, too, stores the memory of trauma.
Here are some of the key ways trauma manifests physically:
1. Chronic Stress Response: When trauma occurs, our body enters a state of high alert, triggering the release of stress hormones like cortisol and adrenaline. Over time, this can lead to chronic health issues like high blood pressure, heart disease, digestive issues, and autoimmune conditions.
2. Muscle Tension and Pain: Trauma can cause the body to hold tension, particularly in the neck, shoulders, and back. People who have experienced trauma may often report unexplained physical pain, which can be a manifestation of emotional and psychological stress.
3. Breathing Difficulties: Trauma can affect the way we breathe. Many trauma survivors experience shallow breathing or may struggle with hyperventilation. This can lead to feelings of anxiety and a constant sense of being "on edge."
4. Disrupted Sleep Patterns: Trauma often leads to difficulty falling or staying asleep. Nightmares, insomnia, and the inability to relax are common among individuals with a trauma history.
5. Numbness or Dissociation: In some cases, the body may dissociate or “shut down” in response to trauma. This can feel like being disconnected from your own body or as though you are observing life from outside yourself.
For many people dealing with trauma, traditional talk therapy may not be sufficient. While it’s incredibly valuable for processing thoughts and emotions, it doesn’t always address the physical manifestations of trauma stored in the body.
This is why trauma-informed therapies that integrate both mind and body are essential for comprehensive healing.
Healing trauma requires acknowledging and treating both the psychological and physical effects of traumatic experiences.
Here are some effective methods that incorporate body-centered practices:
1. Somatic Experiencing (SE): Developed by Dr. Peter Levine, SE focuses on how trauma affects the body. It helps individuals become more aware of bodily sensations and release stored tension in the nervous system.
2. Eye Movement Desensitization and Reprocessing (EMDR): EMDR is an evidence-based therapeutic approach that helps individuals process traumatic memories. It works by stimulating both sides of the brain while the individual recalls traumatic events, which can help reduce the emotional charge connected to those memories.
3. Yoga and Meditation: These practices help regulate the nervous system, promote relaxation, and encourage body awareness. Trauma-sensitive yoga is especially beneficial as it allows individuals to reconnect with their bodies in a safe and mindful way.
4. Breathwork: Breathwork techniques, such as diaphragmatic breathing, can help regulate the body’s stress response. Deep breathing helps activate the parasympathetic nervous system (the “rest and digest” system), counteracting the constant state of fight or flight.
5. Massage and Bodywork: Therapeutic touch, such as massage or craniosacral therapy, can help release stored tension in the body, reduce pain, and increase feelings of relaxation and safety.
Healing trauma isn’t just about addressing the mind or body alone; it’s about finding ways to integrate both. By recognizing that trauma is not only a mental experience but also a physical one, we can start to shift our approach to recovery.
Healing involves learning how to safely inhabit your body, understand its responses, and create a sense of safety and calm in your nervous system. Practices that promote mindfulness, relaxation, and connection to the body can gradually release the hold trauma has on both the mind and body, allowing for deep healing and a return to balance.
The body’s role in trauma recovery is undeniable. When we say, “the body keeps the score,” we are acknowledging that trauma doesn’t just affect our thoughts or emotions—it changes our physical state, too. To heal, we must address both the mind and the body, creating a comprehensive approach that helps us move forward. Whether through somatic therapies, body-centered practices, or traditional psychological approaches.
Healing is possible.
If you’re struggling with the effects of trauma, know that you don’t have to carry this burden alone. Reach out for support, and start integrating body and mind healing techniques into your recovery journey.
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