Introduction to Trauma and the Nervous System
You likely already know from personal experience: traumatic experiences can lead to an overactive stress response. This can cause bodily sensations, like sweating, shaking, or an increased heart rate. It can also lead to mental reactions, like increased anxiety, panic attacks, and impaired cognitive function.
If this sounds familiar, know that it’s possible to get out of survival mode.
Nervous system regulation means that these reactions will occur less frequently, and their severity level may decrease. The goal is to feel more level as you heal. The intensity of your distress in daily life should lower.
If you’re asking yourself, how to heal your nervous system from trauma? Catalina Behavioral Health is here to help. We provide trauma-informed treatment in inpatient and outpatient settings. Nervous system regulation is a major objective in trauma treatment. So, what should you know?
Let’s talk about how trauma affects the nervous system first. Then, we’ll discuss effective strategies on how you can heal your nervous system from trauma.
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How Trauma Affects the Nervous System
When met with a potential threat, your nervous system reacts to protect you. This is a normal response. And when you are in the face of immediate danger, it’s an important one. However, trauma can lead to the chronic activation of this response.
This may cause:
- Hypervigilance and prolonged stress.
- Difficulty regulating emotions.
- Stored tension.
- Anxiety.
As a trauma survivor, you may experience dysregulation of the parasympathetic nervous system. In other words, while your body and mind may react intensely–even to smaller triggers–you might be unable to activate the part of your nervous system that puts you in a “rest and digest” state at this time. You may find that you are in a persistent “fight or flight” state.
Consequences of Nervous System Dysregulation
Nervous system dysregulation is not “all in your head.” The central nervous system regulates everything your body does.
Here are some possible consequences of nervous system dysregulation.
- Physical health. The stress hormones released when the autonomic nervous system is dysregulated affect your entire body. Trauma is linked to high blood pressure, chronic pain, difficulty sleeping (insomnia), and other physical health problems. It can cause inflammation and impact your immune system. Getting out of what’s often experienced as “chronic fight or flight” mode can improve your overall well-being.
- Mental health. Trauma survivors are more prone to most mental health concerns. Not only are trauma survivors at an increased risk of post-traumatic stress disorder (PTSD), anxiety disorders, eating disorders, substance abuse, depression, and other mental health conditions, but the chronic stress caused by dysregulation can take a toll.
- Interpersonal relationships. You may struggle to feel safe with or trust others. Some trauma survivors have patterns of unhealthy relationships or have trouble trusting their own judgment. It is also not uncommon to feel disconnected or detached from other people as a trauma survivor. In fact, this is a potential sign of PTSD.
None of this is a life sentence. Trauma has the potential to impact every part of your life, but healing does, too–positively, at that.
Effective Strategies for Healing Your Nervous System From Trauma
Learning to regulate your nervous system is key. Nervous system healing does not mean that you’ll never face challenges. It does mean that you’ll be better equipped to cope with them, however. Formerly perceived threats (as opposed to real threats to your safety) may not be so dysregulating.
Self-Compassion and Positive Self-Talk
Negative thoughts or feelings about yourself, others, and the world are a common PTSD and trauma symptom. Taking the initiative to make your inner dialogue supportive and productive is often fundamental to nervous system recovery. Focus on positive self-talk, ideally with the help of a mental health professional.
Treatment Options for Trauma
Working with a therapist can be crucial for trauma survivors. Someone who has been through traumatic events may benefit from multiple treatment options. Therapies and treatments used for trauma may include:
- Trauma-focused cognitive behavioral therapy.
- Dialectical behavior therapy.
- Eye movement desensitization and reprocessing.
- Creative and experiential therapies.
- Safe and sound protocol.
- Somatic experiencing.
- Exposure therapy.
- Life skills.
Some of these promote nervous system regulation directly. Others teach you important skills and strategies for everyday life. Catalina Behavioral Health’s trauma treatment programs blend multiple therapy types for a comprehensive approach.
Coping Strategies for Triggers
On the path to nervous system regulation and trauma recovery, it’s critical to remember that difficult moments will always arise. Learning to cope with triggers and life stress can make a difference in your nervous system’s health.
Here are some examples of strategies to use when you feel yourself enter fight or flight mode.
- Taking deep breaths, or structured breathing exercises, like box breathing.
- Creative activities, like visual art, journaling, and singing.
- Progressive muscle relaxation.
- Physical exercise.
Strategies like deep breathing activate the parasympathetic nervous system. When the nervous system shifts into this mode and enters that “rest and digest” state, you should feel calmer.
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The Role of Self-Care
Self-care in daily life can also be crucial for nervous system regulation. When you take care of yourself through healthy routines, you are more likely to feel your best. For example:
- Eating regularly and getting essential nutrients.
- Personal hygiene.
- Getting enough sleep.
- Physical activity.
- Hydration.
Solidifying these routines also means that you can rely on them during hard times.
Prioritizing Healthy Relationships
Relationships can be a trigger for some trauma survivors. Some people who have experienced trauma may also have patterns of unhealthy relationships. If trauma has affected your interpersonal relationships, prioritizing, learning about, and exploring healthy relationships can be a vital part of your healing journey.
This might involve exploring the kind of relationships you want with a therapist, including identifying your “green flags” in romantic partners or friends. It can also look like navigating existing relationships, improving communication skills, and setting boundaries.
Getting Closer to Yourself
Learning to trust yourself is a crucial part of the healing process. Getting closer to yourself and working toward a place of self-trust is beneficial for abundant reasons. Similar to positive self-talk, this is a great goal to work toward in trauma therapy.
Our Trauma Treatment Programs
Trauma healing is multi-faceted. The trauma treatment programs at Catalina Behavioral Health promote physical and mental well-being.
Catalina provides a full continuum of care. Treatment options include our:
- Residential inpatient treatment program for trauma.
- Partial hospitalization program
- Intensive outpatient program.
When you contact our center, we can help you decide on the right starting level of care for you. We help people meet their unique goals and heal from a whole-person perspective. A typical treatment schedule at our center will involve groups, individual therapy sessions, and family therapy sessions (if possible).
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Call Catalina Today for Proven Trauma Treatment in Arizona
While it takes time, effort, and patience, we know better than anyone that it is possible to regulate the nervous system after trauma. Catalina Behavioral Health is an accredited mental health, addiction, and dual-diagnosis treatment center.
Our top-rated programs for trauma and trauma disorders can help you regulate your nervous system and achieve your goals in life.
If you’re ready to start healing from trauma, please call our admissions line today. We’re here to verify your insurance coverage, answer your questions, or start the intake process now.
FAQs Regarding How to Heal Your Nervous System From Trauma
How to help a dysregulated nervous system?
Finding ways to self-regulate is crucial. Deep breathing exercises help relax the central nervous system, resulting in lower blood pressure and cortisol levels. However, deep breathing exercises are just one example of a tool you might use to self-regulate. Positive self-talk, meditation, therapy, physical activity, time outdoors, and soothing music are additional tools individuals may incorporate into their toolkit to restore balance.
Where is the central nervous system in the body?
Your central nervous system is located in the dorsal (back) body cavity, mainly between your brain and spinal cord. It takes a balloon-like shape; your brain is the “balloon,” and your spinal cord stems down from it.
How long does it take your nervous system to heal after trauma?
It depends. Factors like whether or not you went through complex trauma, the severity of trauma, and access to treatment and support can make a difference in how long it takes to start to feel more regulated.
What is complex trauma?
Complex trauma refers to ongoing or repeated trauma. An example of complex trauma would be childhood trauma in the form of continuous childhood abuse.