It is currently believed that trauma can significantly affect the human brain, manifesting various emotional and intellectual problems and even affecting the body. It is necessary to discuss the mechanisms of trauma and learn about methods of rehabilitation for people who experience traumatic events of all kinds.
Defining Trauma’s Impact
Trauma can be defined as a deeply upsetting or life-threatening experience that overloads one’s coping capacity. The experience may range from physical or sexual abuse, natural disasters, accidents, or losing a loved one. Traumatic brain injury may trigger a series of events in the body, some with long-term effects. In any discussion on the impact of trauma, it would not be proper to fail to highlight the key contributors to the understanding of the phenomenon of trauma. Sigmund Freud is a pioneer and one of the early psychologists who began to highlight the effects of trauma on the mind. More contemporary work by authors such as Bessel van der Kolk and his book “The Body Keeps the Score” has clearly illustrated the effects of trauma on the mind and body.
Understanding the “Wired” Brain
The Alarm System (Amygdala)
The brain is intricate in how it processes threats. One small, almond-shaped structure at the center of all this is called the amygdala. The amygdala is the brain’s alarm circuit. When a person faces danger, the amygdala signals the body to react quickly. This reaction is an aspect of the fight-or-flight response.
When the amygdala is activated, two systems become crucial in responding to stress: the sympathetic and parasympathetic systems. Consider the sympathetic system as: Go, Go, Go. It’s a way to increase heart rate and get the body ready for action. This response is crucial for survival in life-threatening situations. Conversely, the parasympathetic system is referred to as the ‘Rest and Digest’ system. It helps the body settle down after a threat has resolved, slowing the heart rate and promoting relaxation.
Following a trauma, for example, the amygdala can be overactivated, which would result in feeling fear or anxiety all the time. It can be hard for a person in this heightened state to feel safe or relaxed. Understanding these dynamics is critical to healing.
Some Ways to Start the Regulation Process (Bottom-Up Healing)
In many instances, the process of recovery for the traumatized may involve activities that target both the mind and body. This process is known as “bottom-up” healing. The intention is usually to establish a sense of security within the body before working with thoughts and feelings.
One of these areas to concentrate on is vagal tone exercises that help build the body’s ability to calm itself. The vagus nerve, in the body, is like a car’s brake because it helps relax the body.
Technique 1: Deep, Slow Diaphragmatic Breathing
Diaphragmatic or slow, deep breathing is an enjoyable and effective way to activate your parasympathetic nervous system. Breathe deeply and feel your body relax. Here’s an exercise you need to do:
Your goal is to sit or lie down in a quiet room. Place one hand on your belly and the other on your chest. Breathe in slowly and deeply through your nose. Breathe in slowly and deeply, counting up to four. Then breathe out slowly and deeply, counting up to six. Your belly descends when you breathe out.
Technique #2: Humming or Gargling
Another exercise involving the vagus nerve tone is humming or gargling. Both of these activities help stimulate the vagus nerve, leading to relaxed conditions. Humming music with a relaxing effect on the listener can help create this environment. Gargling with water can be enjoyable and helpful in doing this activity.
Somatic Awareness and Grounding
In addition to breathing strategies, individuals can return to their bodies by developing somatic awareness. Grounding exercises help people focus on the present moment and ease anxiety.
Technique 1: Tracking Sensations
Tracking sensations is all about observing what you’re feeling in your body. This can be achieved by paying attention to specific parts of the body, such as the feet in contact with the floor or the breath coming in and out of the chest. Validating these feelings nurtures a sense of being in the moment and of safety.
Technique #2: The 5-4-3-2-1 Grounding Exercise
The 5-4-3-2-1 grounding technique is a simple way to focus on the present. Begin with 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.
How to Rewire Practically (Top-Down & Habit Change)
Cognitive Restructuring
Beyond bottom-up regulatory strategies, some top-down approaches, such as cognitive restructuring, may help heal a traumatized brain. This includes recognizing and challenging unhelpful or distorted thought patterns generated by trauma, and replacing them with more functional, empowering beliefs.
Creating Safe Structures
Safety and stability can often be a clear step in the healing process. This can be accomplished through structure, order, or actions that bring control and predictability to one’s life.
Acknowledging the need for professional assistance
Though the above strategies can be invaluable tools for those with trauma, it’s also worth noting that some instances could benefit from additional support. Receiving help from trauma-informed mental health professionals can be critical to achieving lasting healing and recovery.
Comprehensive Trauma Care at Arbor Wellness
The Arbor Wellness offers a range of services to help individuals on their road to recovery. Their staff of mental health professionals provides full-service psychiatric care and telehealth services for those who cannot easily reach a location-based service. It is through a whole-person approach that addresses multiple aspects of trauma that the Arbor Wellness can help the individual feel a sense of regaining control and wellness.
In the context of trauma, the act of healing the traumatized brain involves more than understanding the neurobiology and the procedures which need to be followed; it also consists of the use of other methods, which may include the use of exercises for the vagal tone, somatic awareness, as well as the use of cognitive restructuring to be able to regain a certain balance in life. Nevertheless, it must also be understood that, in certain instances, it may be necessary to seek professional help to complete the healing process in the most effective manner possible.
Sources:
https://en.wikipedia.org/wiki/Sigmund_Freud
https://en.wikipedia.org/wiki/Bessel_van_der_Kolk
https://en.wikipedia.org/wiki/The_Body_Keeps_the_Score
https://en.wikipedia.org/wiki/Sympathetic_nervous_system
https://en.wikipedia.org/wiki/Cognitive_restructuring
https://www.apa.org/topics/trauma
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https://www.sciencedirect.com/topics/neuroscience/parasympathetic-nervous-system
https://www.sciencedirect.com/topics/psychology/cognitive-restructuring
https://www.psychologytoday.com/us/blog/simplifying-complex-trauma/202112/how-bottom-treatment-can-address-trauma
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