Understanding the Connection Between Trauma, Your Body, and Healing Strategies

Trauma isn’t just something that happens to us—it’s something that happens inside us. It lives in our muscles, our breath, our thoughts, and the ways we move through the world. Even when the event is long over, the body may continue reacting as if it’s still happening. This can be confusing, frustrating, and at times overwhelming, especially if you don’t understand why your body feels “on high alert” or shuts down without warning.

At True North Wellness Services, we believe that understanding how trauma affects the body is the first step toward reclaiming balance, safety, and control. You don’t have to carry these reactions alone. With support, compassion, and gentle awareness, healing is absolutely possible.

In this blog, we explore how trauma shows up physically and emotionally—and what you can do to begin finding your way back to steadiness.

The Body Remembers What the Mind Tries to Forget

When something deeply stressful or frightening happens, the brain moves into survival mode. This isn’t something we choose; it’s something hard-wired in us. The parts of the brain responsible for thinking, problem-solving, and language shut down, and the body shifts into fight, flight, freeze, or fawn to protect us. The nervous system pumps out stress hormones, the muscles tighten, and the body prepares to react.

Even after the event ends, the body sometimes stays stuck in survival mode. This is not weakness—this is biology. It is the nervous system doing its job a little too well. Because of this, trauma can show up in surprising ways.

Common Physical Signs of Trauma

1. Chronic Tension or Pain

Many people carry trauma in their:

• shoulders

• jaw

• neck

• stomach

• lower back

This tension can create headaches, digestive issues, or a constant feeling of being “braced” for impact.

2. Fatigue and Exhaustion

Living in a state of hypervigilance is draining. Trauma survivors often describe feeling tired even after sleeping or feeling like their body “crashes” after periods of stress.

3. Sleep Disturbances

This can include:

• difficulty falling asleep

• waking up throughout the night

• nightmares

• waking up feeling unrested

The nervous system has trouble shifting into a relaxed state where deep sleep is possible.

4. Changes in Appetite

Some people eat less. Others eat more. Some alternate between the two. The body may use food as comfort, distraction, or a way of grounding.

5. Sensory Sensitivities

Loud noises, bright lights, crowded spaces, or even certain smells can trigger a strong reaction. The nervous system becomes more sensitive as it tries to keep you safe.

6. Numbness or Disconnection

For some, trauma doesn’t show up as activation—it shows up as shutdown.You may feel:

• emotionally numb

• disconnected from your body

• “far away”

• unable to feel joy

This is a freeze response and is also a survival strategy.

Emotional Signs of Trauma

Trauma doesn’t just affect the body—it impacts thoughts and emotions in deep ways.

1. Feeling “On Edge”

You may jump at noises, feel constantly alert, or sense danger even when you’re safe.

2. Irritability or Anger

This doesn’t make you a bad person. The nervous system is overwhelmed, and anger can become a release valve.

3. Difficulty Trusting Others

Trauma can harm your sense of safety in relationships. You may feel guarded or suspicious even with people you care about.

4. Shame or Self-Blame

Many survivors believe:

• “I should be over it.”

• “I should have been stronger.”

• “It was my fault.”

None of these statements are true. Shame is a common and painful trauma response.

5. Emotional Flooding

Some people experience sudden waves of emotion—fear, grief, anger—that feel too big or unpredictable. This is the nervous system releasing stored energy.

Why the Body Reacts This Way

The nervous system’s job is to protect us. When trauma occurs, the brain imprints the event as a threat and continues scanning for danger afterward.

Here’s a simple way to understand it:

• Your brain is trying to help.

• Your body is trying to help.

• Your reactions make sense.

Healing isn’t about “getting over it.”It’s about helping your nervous system understand that the danger is no longer present.

How You Can Begin to Heal

Trauma healing is not linear. It’s not fast. And it’s not something you have to figure out alone. But there are gentle, accessible steps you can take to begin calming your body and mind.

🌱 1. Start With the Breath

Short, shallow breathing tells the brain you’re unsafe. Deep, slow breathing does the opposite. Try this: Inhale for 4 seconds, exhale for 6. Longer exhales activate the calming part of your nervous system.

🌱 2. Ground Yourself in Your Senses

This helps bring you back to the present moment. Try the 5–4–3–2–1 method:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste or imagine tasting

Grounding gently tells the brain: I am here. I am safe.

🌱 3. Move Your Body in Ways That Feel Gentle

Trauma is stored physically. Movement can release some of that stored tension.

• walking

• stretching

• yoga

• dancing

• mindful shaking or loosening of the body

Choose what feels safe and comfortable.

🌱 4. Practice Compassion Toward Yourself

Healing requires tenderness. Try replacing “What’s wrong with me?” with:

“My body is protecting me. I’m learning.”

🌱 5. Build Safe Connections

Healing often happens in relationship. A trusted friend, family member, faith leader, or therapist can help regulate your nervous system simply by being present.

🌱 6. Seek Professional Support

Working with a trauma-informed therapist or care manager can help you:

• understand your reactions

• process your experiences

• develop coping strategies

• rebuild your sense of safety

You don’t have to navigate trauma alone. Support is available.

You Deserve Safety, Peace, and Healing

Trauma may have shaped you, but it does not define you. Your body is not broken—it is responding exactly the way it was designed to respond under overwhelming stress. With awareness, compassion, and support, you can gently guide your nervous system out of survival mode and back into balance.

Healing is a journey, not a destination. You don’t need to rush. You don’t need to do it perfectly. You simply need to take one small step at a time.

At True North Wellness Services, we are here to walk beside you—supporting your healing, honoring your story, and helping you find your way back to yourself.

If you're ready to learn more, receive support, or explore therapy or care management services, please reach out anytime. You deserve to feel safe in your body again. And together, we can help you get there.