How Trauma Lives in the Body and What to Do About It
Trauma is not just an event from the past; it’s an experience that can leave lasting imprints on our minds, emotions, and, crucially, our bodies. When we think of trauma, we often focus on the psychological effects—anxiety, depression, flashbacks, or hypervigilance. While these are critical aspects, they tell only part of the story. The body itself carries trauma, sometimes in ways we don't immediately recognize, and understanding how trauma lives in the body is essential to healing it fully.
The Body Keeps the Score
Dr. Bessel van der Kolk’s groundbreaking work, The Body Keeps the Score, highlights a fundamental truth: trauma is stored in the body. When we experience a traumatic event, our nervous system goes into survival mode—fight, flight, or freeze. This response is meant to protect us in the moment, but when the trauma is unresolved, the body can stay in this heightened state. Over time, this can manifest as:
Chronic tension: Muscles remain tight as if bracing for danger.
Digestive issues: The gut-brain connection means that trauma can disrupt digestion.
Unexplained pain: Physical aches or pain with no clear medical cause.
Fatigue: The body’s energy reserves are drained from constant hypervigilance.
Immune dysregulation: Prolonged stress weakens the immune system.
Emotional Triggers: Certain sounds, smells, or sights cause an intense physical reaction, even if the connection to the trauma isn’t immediately clear.
Disconnection from the Body: Feeling numb or detached, as though your body is not your own.
Why Does the Body Hold Trauma?
The human body is wired to protect us. Our bodies are programmed to survive. When trauma occurs, the nervous system may “encode” the event to prepare us for future threats. However, if the trauma isn’t processed, the body doesn’t recognize that the danger has passed. It continues to react as though the threat is still present, storing the unresolved stress in the form of tension, inflammation, or other physical symptoms. Our bodies then get used to this hypervigilant state, which becomes a new normal.
Internal Family Systems (IFS) theory adds another layer of understanding. Trauma can create "parts" or "protectors" within us—like hypervigilance or avoidance—that are not inherently good or bad but serve a vital purpose in keeping us safe. When these parts were developed, our bodies needed them to navigate or survive difficult situations. However, these parts may continue to show up even when they are no longer serving the same purpose. By exploring these parts with tenderness and compassion, we can acknowledge their efforts, thank them for the work they’ve done, and gently help them step back when they are no longer needed in the present moment. By approaching these parts with curiosity and compassion, we can build a relationship with them, understand their intentions, and integrate them into our sense of self. This process helps release the body from its protective, though at times challenging, patterns, allowing space for healing and balance.
How to Release Trauma from the Body
Healing trauma isn’t just about talking through it—it requires addressing how it has settled in the body. Here are some approaches to consider:
Therapies Best Done with a Trauma-Informed Clinician
Healing from trauma often requires more than just self-care practices—it benefits from the support of a trained, trauma-informed clinician. Therapies like Somatic Experiencing and EMDR (Eye Movement Desensitization and Reprocessing) focus on releasing stored trauma in the body and brain, helping to reset the nervous system and process unresolved memories. A professional can guide you through these powerful techniques in a safe and supportive environment, ensuring that you develop the coping skills needed to navigate difficult emotions and sensations without becoming overwhelmed.
For those who experience dissociation or difficulty connecting with the body, practices like orienting can be especially helpful. By gently bringing awareness to the present moment and surroundings, orienting helps reassure the nervous system that it is safe to reconnect with the body. A trauma-informed clinician can support this process and ensure that protective parts of yourself feel safe enough to allow healing to unfold.
Techniques You Can Try on Your Own
Yoga and Mindful Movement: Yoga allows you to reconnect with your body in a safe and gentle way while releasing tension and improving mind-body awareness. Trauma-sensitive yoga practices emphasize choice and safety.
Breathwork: Breathing exercises can calm the nervous system and release stored tension. Practices like diaphragmatic breathing or alternate nostril breathing help regulate the body’s stress response.
Massage and Bodywork: Physical touch through massage or other bodywork therapies can release stored tension and improve circulation, helping the body let go of trapped stress.
Practical Steps You Can Take Today
Grounding Exercises: When you feel overwhelmed, use grounding techniques like pressing your feet into the floor or holding a cold object to bring your awareness back to the present.
Daily Movement: Gentle exercises like walking, stretching, or tai chi can help release tension and connect with your body.
Journaling: Write about how you feel physically when thinking of stressful events. This can help you identify patterns in how your body responds to triggers.
Practice Self-Compassion: Be patient with yourself. Healing from trauma takes time, and progress is not always linear.
In Conclusion
Trauma may have taken residence in the body, but it doesn’t have to stay there forever. Healing is a journey, and understanding how trauma shows up in your body is an important step in reclaiming your peace. With the right tools and support, you can gently release what’s been stored, allowing space for healing, renewal, and a deeper sense of wholeness. Remember, your body has always been working to protect you—now, it’s time to offer it the care and compassion it deserves, letting go of old burdens and embracing the possibility of peace and freedom.
