How to Help Regulate and Heal Your Nervous System After Trauma

Trauma and Your Nervous System

Trauma is a deeply distressing experience that can have a lasting impact on your mental and physical well-being. One of the most affected systems in the aftermath of trauma is the nervous system, which plays a pivotal role in regulating our responses to stress and danger.

​When the nervous system is overwhelmed by trauma, it can lead to a range of mental health issues, including anxiety, depression, and post-traumatic stress disorder (PTSD). Fortunately, there are effective ways to regulate and heal your nervous system after trauma, with therapy playing a central role in the healing process.

Therapy: The Foundation of Healing

One of the most important steps in healing from trauma is seeking therapy. A skilled trauma therapist can provide a safe and supportive space for you to explore your trauma and its effects on your nervous system. Through various therapeutic modalities such as Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and somatic experiencing, you can begin to process and integrate traumatic experiences.

Therapy helps you understand the root causes of your trauma responses and equips you with coping strategies to regulate your nervous system's reactivity. It can be a crucial first step toward healing.

Bodywork: Restoring the Mind-Body Connection

Trauma often results in a disconnection between the mind and body. Bodywork therapies can help bridge this gap and release stored tension. Techniques such as massage, craniosacral therapy, and myofascial release can target physical manifestations of trauma, including muscle tension and pain.
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Massage, in particular, has been shown to reduce stress hormones like cortisol while increasing feel-good neurotransmitters like serotonin and dopamine. Regular sessions can aid in reestablishing a sense of safety within the body.

Somatic Experiencing: Releasing Trauma from the Body

Somatic Experiencing (SE) is a therapeutic approach specifically designed for healing trauma. Developed by Dr. Peter A. Levine, SE focuses on bodily sensations and the release of stored trauma energy. It helps individuals gradually release traumatic energy without retraumatizing them.
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Through SE, you learn to track bodily sensations, discharge tension, and regain a sense of safety within your body. This approach can complement traditional talk therapy and other healing modalities.

Yoga and Movement Therapies

Yoga and other movement therapies can be powerful tools for healing from trauma. These practices help you reconnect with your body, increase body awareness, and reduce physical tension. Yoga, in particular, combines physical postures with mindfulness and breath control, promoting emotional regulation and stress reduction.
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Trauma-sensitive yoga classes are designed to create a safe space for individuals with trauma histories. They focus on empowering you to make choices about your body and movement, which can be particularly empowering for trauma survivors.

Art and Expressive Therapies

Engaging in art therapy or other expressive forms of therapy can be a powerful way to process and release trauma. Creative activities like painting, writing, music, and dance can help you express emotions and thoughts that are difficult to put into words. These therapies can provide an outlet for healing and self-discovery.

Practice Mindfulness and Meditation

Practicing mindfulness and meditation can significantly aid in regulating your nervous system. Mindfulness meditation, for instance, teaches you to observe your thoughts and emotions without judgment, reducing reactivity and promoting emotional regulation. It can help break the cycle of traumatic triggers. 

​Mindfulness exercises can be as simple as deep breathing or body scan meditations, and they can be incorporated into your daily routine to promote healing. 

Breathing exercises, yoga, and progressive muscle relaxation are other effective practices for managing the body's stress response. These techniques promote a sense of calm and encourage the nervous system to return to a state of equilibrium.

Grounding Techniques

Grounding techniques are strategies that can help you stay connected to the present moment and reduce the feeling of being overwhelmed by trauma-related thoughts and sensations. Some common grounding techniques include:
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• The 5-4-3-2-1 technique: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Progressive muscle relaxation: Tense and then release different muscle groups in your body to reduce physical tension.
• Use grounding objects: Carry a small object in your pocket that you can touch and focus on when you feel overwhelmed.

Exercise Regularly

Physical activity has been shown to have a positive impact on mental health and the nervous system. Regular exercise can help reduce symptoms of anxiety and depression by releasing endorphins, the body's natural mood lifters.

​Additionally, exercise promotes better sleep, which is crucial for healing after trauma. Engaging in activities like yoga, running, or swimming can be particularly beneficial for regulating your nervous system.

Build a Supportive Social Network

Isolation can exacerbate the effects of trauma, making it essential to build a supportive social network. Surrounding yourself with understanding and compassionate friends and family can provide a safe space to share your feelings and experiences.

​Joining support groups specifically designed for trauma survivors can also be incredibly beneficial, as they offer a sense of belonging and validation.

Prioritize Self-Care

Self-care is not a luxury; it is a necessity, especially for those recovering from trauma. Taking time to care for yourself both physically and emotionally can help regulate your nervous system and promote healing.

​Engage in activities that bring you joy and relaxation, whether it's reading, art, nature walks, or simply taking a long bath. Remember to set healthy boundaries and say no when necessary to protect your well-being.

Nutrition and Sleep

Your physical health is closely linked to your mental health and the functioning of your nervous system. A balanced diet that includes nutrient-rich foods can provide the essential vitamins and minerals needed for proper nerve function.

​Prioritize getting enough sleep, as it is during sleep that your body and mind repair and consolidate memories. Create a bedtime routine that promotes restful sleep, and avoid caffeine and electronic screens before bedtime.

Healing Your Nervous System​

Healing your nervous system after trauma is a complex and ongoing journey, but it is possible with the right support and strategies. Therapy, bodywork, mindfulness, exercise, a supportive social network, self-care, nutrition, and grounding techniques are all valuable tools in this healing process.

Remember that healing is a unique and individual experience, and it's essential to be patient and compassionate with yourself as you work towards regulating and healing your nervous system. Don't hesitate to reach out to a certified trauma therapist who can guide you on your path to recovery.