Understanding and Healing the Impacts of Trauma

Introduction: Impacts of Trauma on the Mind and Body

When it comes to trauma, the overwhelming anxiety and bodily sensations are debilitating. Trying to rationalize these feelings can also cause them to intensify. As a result, we often face stigma and stigmatize ourselves.

This article is about understanding trauma, including the obstacles to overcoming it, the impacts on the brain, and the body’s role in healing.

My hope is to encourage self-awareness, compassion, and patience for oneself. All of which aid in reversing the impacts of trauma.

Section 1: Understanding Trauma

I was misdiagnosed and medicated for bipolar disorder for over 10 years. But, recently I found out that I don’t have bipolar disorder, and that my symptoms are due to trauma.

Trauma is like a shadow that follows you until one day, you are illuminated by it. It forces us to become self-aware and self-compassionate.

And although trauma is prevalent all over the world, it is often overlooked. So, many people go unsupported and may not understand the impacts of trauma or how to reverse them.

But what is trauma?

Trauma refers to the lasting emotional, mental, and physical impact of distressing events that undermine an individual’s sense of safety. An event can become traumatic depending on how well the experience was processed and if any traumatic effects persist, regardless of the event’s perceived significance.

This means that what might be traumatizing for one person, may not have the same impact on another.

Note: Please be mindful of your well-being while reading this post. If any of the content is triggering you, it’s okay to take a step back. Being aware of your boundaries is an important aspect of recovery. So, please go at your own pace and seek support if needed.

Causes of Trauma

#1 Common known causes of trauma are physical. Examples include:

war
near-death experiences
domestic abuse
robbery

sexual assault, rape, harassment
car accidents
violence

natural disasters
hospitalization
kidnapping
witnessing violence

#2 Lesser-known causes of trauma are psychological, resulting in overwhelm and feelings of helplessness. Examples are:

psychological abuse
financial strain
childhood neglect or abandonment

divorce or breakups
legal battles
repeated or systemic discrimination

immigration
loss of a loved one
religious abuse

Note, if you had a difficult childhood, you may find some answers in attachment theory.

#3 Typically unknown causes of trauma are transgenerational, intergenerational, and collective:

Intergenerational and Transgenerational Trauma: Traumatic effects can be passed down from traumatized ancestors to their descendants through epigenetics. For example, a parent’s trauma can impact their child. Descendants of slaves and genocide survivors can experience the effects of their ancestors’ trauma over many generations.

Collective Trauma: The impacts of trauma can extend beyond individuals to entire communities. The traumatic impacts of colonialism are still felt today in many parts of the world and represent a case of both transgenerational and collective trauma.

Self-Reflection: What events have caused me to feel unsafe, vulnerable, or exposed to trauma?

Symptoms of Trauma

The symptoms of trauma may include:

hypervigilance
intrusive thoughts, imagery, or flashbacks
anxiety
panic attacks
anger/irritability
guilt/shame
insomnia
dissociation
difficulty concentrating
avoidance behavior
attraction to dangerous situations
addictive behaviors
exaggerated or diminished sexual activity
easily startled
immobility/freezing
mental “blankness” or “fogginess”
low self-worth
chronic headaches

depression
amnesia and forgetfulness
difficulty bonding with others
fear of dying
loss of sustaining beliefs
reduced ability to deal with stress
feelings of helplessness
extreme sensitivity to movement, light, and sound
hyperactivity
self-mutilation/self-harm
depersonalization and derealization
difficulty regulating emotions
nightmares/night terrors
abrupt mood swings
suicidal ideation

This list is not meant for diagnostic purposes. And not all of these symptoms are solely caused by trauma. Additionally, symptoms can appear right after a traumatic event or can show up later, including several years later.

But, the impacts of trauma don’t have to be permanent.

Also, it is essential to note that cultural and racial factors may impact how trauma symptoms present.

For instance, when it comes to anxiety, BIPOC (Black, Indigenous, and People of Color) typically experience more somatic symptoms than psychological ones.

Trauma is held in the body, but so are strength and resiliency.

Self-Reflection: How can I acknowledge and honor my unique experience with trauma?

PTSD and CPTSD

Trauma can occur after a single event, leading to Post-Traumatic Stress Disorder (PTSD). It can also develop due to repeated or prolonged traumatic events over weeks, months, or years, leading to Complex PTSD (CPTSD). An example of repeated or prolonged trauma is child abuse, which can result in long-term symptoms.

PTSD and CPTSD exhibit overlapping symptoms and the methods for reversing the impacts of trauma are similar for both. However, CPTSD is more severe.

Self-Reflection: How has trauma impacted my beliefs about myself and the world?

Section 2: Obstacles to Healing Trauma

Rational Thinking and Dissociation

Logically, I know it’s okay, but that doesn’t change the anxiety and fear I feel in my body.

In other words, I know that when I pass someone on my walks, they aren’t trying to attack me. But still, my fists clench in my pockets, my jaw locks, my shoulders tighten, and I feel anxious and afraid.

It’s not conscious or intentional, it’s just my nervous system.

When faced with stress, danger, or overwhelm, stress hormones are released and activate our survival responses: fight, flight, and freeze.

In fact, during trauma, the prefrontal cortex (part of the brain associated with rational thinking, speech, and language) goes offline, and the amygdala (part of the brain that processes emotions, fear, and threats) takes over. Consequently, rational thinking and language structures cease.

These primal instincts predate the evolution of our rational mind. Consequently, even if you logically know you are safe, intense fear and bodily sensations can persist.

For this reason, methods that rely on rational thinking, like CBT (Cognitive Behavior Therapy), prove to be ineffective in addressing the physical and emotional aspects of trauma on the nervous system.

Self-Reflection: What have I found helpful in coping with trauma? What would I like to do more of and less of?

The Challenges with Psychotherapy

Some mental health treatments can unintentionally be retraumatizing.

For instance, talking about traumatic events may result in dissociation, which is associated with the freeze or immobility response. Since this is a defense against trauma, it reinforces the impacts of trauma.

Furthermore, although CBT has many benefits and can be used in conjunction with other trauma-focused therapies, it is not always suitable.

Examining one’s thoughts and beliefs can be helpful. But if this is done in excess, it can result in confusion, self-doubt, and feelings of disempowerment. Building trust with a therapist is also difficult when you feel overwhelmed and stressed in a session.

There are more holistic therapies for healing trauma to consider, which are discussed in Section 4.

Self-Reflection: What makes me feel empowered? What grounds me?

inherent peace — “Trauma is not what happens to you. *Trauma is what happens inside you as a result of what happens to you*.” – **Gabor Maté**

Section 3: Impacts of Trauma on the Brain

Research has shown that the impacts of trauma can alter the structure and functioning of the brain. This leads to changes in behavior, emotions, and cognition.

Here’s how trauma changes the brain according to neuroscience:

Hippocampus shrinkage: The hippocampus is a part of the brain that plays a significant role in learning and memory. Reduced hippocampus volume is a well-established effect of trauma that negatively affects learning and memory abilities.

Increased activity and swelling in the amygdala: The amygdala is a brain region that processes primal emotions, anxieties, fears, and perceived threats. Trauma leads to an increase in feelings of fear and panic. Additionally, fear responses are triggered more frequently and make it difficult to regulate primal emotions like shame, guilt, lust, and fear.

Under activated prefrontal cortex: The brain’s decision-making, executive function, rational thinking, speech, and language structures are all part of this area. As a result, there may be difficulties with attention, problem-solving, concentration, decision-making, learning, and controlling behavior.

Damage to the anterior cingulate cortex: The anterior cingulate cortex plays a role in regulating emotions and impulse control, and alterations in its function can result in difficulties in managing emotions and an increased risk of addictive behaviors.

Changes to the hypothalamic-pituitary-adrenal (HPA) axis: This area is located just above the brain stem and it is responsible for regulating our stress responses. Trauma can disrupt the normal functioning of the HPA axis. This leads to an overactive stress response and an increase in stress hormones like cortisol.

The impacts of trauma on the brain vary depending on the individual. Although trauma can lead to long-lasting emotional, cognitive, and behavioral effects, these changes can be reversed.

Self-Reflection: How have I perceived trauma in the past? How have I stigmatized myself and others? What can I do to cultivate more kindness and compassion toward myself or my loved ones who have experienced trauma?

Section 4: The Body’s Role in Healing and Ways to Reverse the Impacts of Trauma

The Body’s Role in Healing Trauma

The body holds the key to healing trauma, not just the mind because the body also holds traumatic memory and energy.

The notion that trauma is solely the result of physical harm and has only psychological consequences is incorrect. Psychological stressors can also trigger trauma and its effects are very much physical and emotional, not just mental.

Trying to alter thinking patterns without addressing the physiological effects of trauma is ineffective for many people.

The impacts of trauma on the brain affect the nervous system and are felt in the body, even decades after traumatic events and stressors have passed.

In fact, top trauma experts Dr. Peter Levine and Dr. Bessel Van Der Kolk share a holistic view of healing trauma and emphasize the importance of addressing the body’s physical responses to trauma and changes to the nervous system.

Self-Reflection: How can I make my environment feel safe and supportive as I find ways to heal from trauma?

Ways to Reverse the Impacts of Trauma

Trauma specialists recommend the following methods. They reduce symptoms, rewire the nervous system, improve overall well-being, and build healthier associations.

Somatic Experiencing

Dr. Peter Levine developed Somatic Experiencing which is a body-centered approach to healing trauma. The therapy involves gradually and safely releasing stored traumatic memories in the body, leading to a reduction in symptoms.

Here is a practical self-directed online course you can try for healing trauma:

Peter Levine – Healing Trauma Online Course

EMDR

EMDR (Eye Movement Desensitization and Reprocessing) is an evidence-based psychotherapy for healing trauma. It works by stimulating both sides of the brain, typically through eye movement to help integrate and process traumatic memories.

Yoga

Research indicates that yoga may be more effective than drugs for treating trauma. From a yogic perspective, the effects of trauma are trapped energy. But yoga can release the flow of kundalini energy that discharges traumatic effects from the nervous system, bringing clarity, healing, and spiritual liberation.

Mindfulness and Meditation

Mindfulness and meditation positively alter the same brain regions that have been impacted by trauma, reducing symptoms. They have been shown to improve emotional regulation, memory, concentration, and self-awareness, and reduce stress, anxiety, and depression. An example of one of these practices is Body Scan Meditation, often used in MBSR (Mindfulness-Based Stress Reduction).

Psychedelic-Assisted Therapy

Researchers are currently uncovering what shamans have known for ages: that we can access our innate ability to heal ourselves. Although psychedelics remain illegal in many places, more and more promising research is showing the benefits of psychedelics (when used appropriately) to heal trauma, anxiety, depression, OCD, and addiction. So, psychedelic-assisted therapy may become accessible in the future and psychedelics may be legalized to help alleviate the suffering of those struggling with their mental health.

You can read about my personal experience with psychedelics here.

While therapy can be expensive and difficult to access, there are ample free resources available online for yoga, mindfulness, and meditation, including on this blog. So, I encourage you to explore your options and find what best supports you.

Self-Reflection: How can I use my experience to create positive change in my life?

Conclusion: Healing from the Impacts of Trauma

Understanding the impacts of trauma on the brain and nervous system made me more self-aware and self-compassionate.

And I realized the importance of incorporating body techniques into my practice. In fact, I’ve already started to notice shifts. When my body is relaxed, my mind relaxes. I always thought it was the other way around, but this way works too.

The mind just needs to take a backseat and observe, rather than judging or making rationalizations that don’t mean anything to the nervous system.

In summary, when it comes to healing trauma, the effects are more significant than the causes. Whether your symptoms are guilt, shame, dissociation, or fear, these effects are present in your awareness.

Mindfulness and meditation teach us how to witness chaotic energies in the mind and body without identifying with them and condemning ourselves.

So, although the imprints of trauma persist now, focusing on the present moment grounds us and promotes healing. And everyone is worthy of healing.

Lastly, trauma can be a driving force in spiritual growth. Because it urges us to cultivate a deeper understanding and connection with ourselves. So, there is an opportunity here for spiritual awakening because the valley of trauma is a path to self-discovery.

May you be happy and well,

Ravelle

Please feel free to share your experience in the comments so we can support each other as a community with resources, information, and insights.

Recommended Online Course For Healing Trauma