Unlock Healing: Releasing Trauma from the Body
Have you ever found yourself feeling stuck on something from the past even though you’ve been able to talk about it with friends or loved ones? Maybe you notice discomfort or pain in your body at random times and you wonder why you feel so off.
If you have gone through a traumatic experience, it can stick with you in ways that may not always feel black and white. This is because your body holds on to this emotional memory. These physical responses may spill over into other relationships and experiences in your life.
It is estimated that 70% of the world’s population has been exposed to trauma in their life.* Many people may not realize that you don’t have to have experienced a physical injury to be affected by an emotional trauma. The body doesn’t discriminate against these experiences and holds on to the pain. For example, your body can become very confused when the person who is supposed to be your safe person is now the person causing you the most pain. It is nearly impossible to function as your best self when your nervous system works overtime to keep you safe.
Your body remembers details of these traumatic experiences even when your mind tries to forget.
Holding trauma in the body includes chest or muscle tightness, difficulties concentrating, becoming easily overwhelmed, feeling on edge often, experiencing trouble remembering things, feeling anxiousness, or noticing yourself shutting down or blocking out parts of your day.**
People don’t expect to be rescued from their pain—rather they want to feel connected and seen by others. When your body reacts to trauma from the past, you may feel isolated and alone and like you can’t quite put words to the experience. The pain from trauma often trickles down and bleeds into positive events in the present. Your body continues to react as if you are in danger right now! It feels unfair how you have lost some control of your body’s responses and reactions.
Because life is so busy, you may find yourself jumping from crisis to crisis, responding to things urgently and ultimately neglecting the essential parts of life such as taking care of yourself. Your body is only able to handle a certain amount of stress at any given time and when you exceed that threshold, your immune system becomes compromised, leading to more sickness.
Time to Take Back Your Body
Regular self-care habits help you stay in touch with your body. These habits also allow your body a chance to release the tension it holds as a result of stress and trauma, specifically. Engaging in self-care activities for just 10-15 minutes at least 3x a week can make a positive difference, enabling you to connect more deeply with your body and enhancing your day-to-day experiences
Taking care of yourself does not have to mean hours on end of uninterrupted time. Although that sounds wonderful, it is not always realistic! My goal is to provide you with ideas to prioritize yourself when life feels overwhelming and when time is closing in on you!
Here are some simple ways your setbacks can become your superpowers:
1. Move your body!
When someone talks to you about “moving your body” it may feel paralyzing in a way. You may be thinking, “How am I supposed to go workout when I barely feel like I’m surviving the day?” Allow me to FREE you of this big expectation that if you don’t have time for 30+ minutes of workout, is it even worth it? The answer is YES! Simply 5-10 minutes of movement can add value to your life by allowing you space to change your scenery and kickstart some endorphins in your body.
Example: Maybe this means taking 5 extra minutes outside when you go to check your mail or maybe this means parking a little bit further away at the grocery store than you typically would. Or when you’re watching show, video, or listening to a podcast can be a great time to do some light stretches.
2. Practice deep breathing
You’ve probably heard the words, “breathe in through your nose and out through your mouth.” It’s like those words are tattooed in our minds and I’m sure you have done this at least once either alone or in a group. What exactly is the point of this? Taking slow, deep breaths has actually been shown to lower your heart rate and blood pressure, helping you to relax. The best part about this one? It can be done just about anywhere and anytime!
Example: Try practicing a few big breaths, with the exhale lasting longer than the inhale. Do this on your own count so you are able to fully feel the benefits rather than trying to keep up with someone else’s clock. Notice any shifts you feel in your body. Feel the different sensations around you, truly engaging your 5 senses (smell, feel, taste, hear, and see). It may help to focus on an object near you to really connect with that sense of stillness.
3. Soak up some sunshine!
This can sometimes be a challenge with short days in the winter and longer work hours. Spending some time outside in the sun can enhance happiness, help you sleep better, and, can even reduce certain health risks. Outdoor body movement may be a way to clock some sunshine hours, but another way may be sitting by a window.
Example: Try opening the curtain and sitting near a window or on a patio while you drink your morning coffee. Even standing outside for 5 minutes in your pajamas can lead to increased benefits. If you live in a place with limited sunlight, you may look into purchasing a sun lamp that you can have next to you while you work or do other activities.
4. Journal
Many people feel overwhelmed by this word journaling because of the idea that you have to sit still and write pages and pages at a time. Writing (or even typing) things out challenges the mind to slow down as we process the words.
Example: The benefits of journaling can be found even in a 2-3 minute “brain dump” where you make a bulleted note of things on your mind or themes you have been noticing in your days. I often challenge clients to identify one upcoming thing they are looking forward to, whether big or small, to help in slowing down the mind in the game of busyness or feeling overwhelmed.
5. Find and create safety for yourself
Where is your happy place? Where do you feel calm, connected, and in tune with your body? This may be a place you’ve been or a place you dream of going. Think about small moments that spark joy or peace for you.
Example: Wonder how you can create and maintain this peace when you notice yourself starting to disconnect or feel overwhelmed. Trust your body and your gut when it sparks a thought or feeling for you. Know who the people in your life are that you can be around when feeling overwhelmed and know the people who you need space from when getting back to a place of emotional safety. Working towards safety allows you the space to exercise boundaries with others and gives you the chance to be kind to yourself on these days that may feel tougher or heavier than others.
The trying or difficult experiences you have lived through were not your fault! You have survived the unimaginable and you deserve to live a life that allows you to hold space for your past without it impacting your current and future self.
Your body remembers things that your mind tries to forget because it wants to protect you but you have the strength and opportunity to help your body recognize that you are safe now!
You can regain power over pieces of yourself that feel like they have been lost. Through naming the pain and working to care for yourself, there is hope for brighter tomorrows. Be kind to yourself and allow yourself space and time to heal. You don’t have to work through this alone! What is your next step in caring for your body and the trauma it holds? Make a plan that feels realistic and achievable for you!
*https://www.global-psychotrauma.net/global-prevalence-of-trauma
**https://psychcentral.com/health/how-your-body-remembers-trauma#trauma-and-the-body
Trauma effects so much of your life. Yet, amidst the pain, there is resilience. With the right support and guidance, it's possible to heal and reclaim your sense of self. To find out more about our approach or to connect with a therapist that is right for you, contact us for a free phone consultation. Our team of Therapists are licensed, experienced, and specifically trained in treating betrayal trauma, complex trauma, addiction, and rebuilding relationships.
About the Author
Evelyn Bostany is a Licensed Marriage and Family Therapist Associate, Eye Movement Desensitization and Reprocessing (EMDR) trained therapist, and Couples therapist trained in Gottman Method, Level 1. She works with clients healing from trauma, attachment and relationships wounds.