We all have the potential to heal and become a better version of ourselves. Sometimes, adverse or abnormal life experiences can disrupt our path to growth and prevent us from healing. Before we can begin (or continue) the journey of healing, we must develop a deeper understanding of how adverse life experiences cause trauma to the brain and body.

Trauma is not the event itself. Trauma is an internal hidden injury to the brain and body from adverse life events, like childhood neglect or a very severe motor vehicle accident. These types of events cause shock to the nervous system and prevent the human being from thriving. At that point, the focus becomes involuntarily on survival, not healing.

Nervous System Explained.

Inside our body is a nervous system that is responsible for all our functioning and helps build resiliency when faced with stress. When we are faced with occasional stressors in our day-to-day experiences like running late for work, our nervous system activates the sympathetic nervous system or “fight-or-flight” to help us recognize that there is a disruption to our day. In those moments when we are running late to work, for example, physiological changes take place such as release of cortisol hormones, increased blood flow and heart rate, and other mechanisms to keep us at optimal functioning.

Once we are at work, the nervous system returns to a state of relaxation by activating the parasympathetic nervous system. This part of the nervous system allows the physiological changes that were activated by the sympathetic nervous system to return to baseline, communicating that you can continue with your day-to-day experience.

These occasional small stressors are healthy and necessary to optimize functioning. This is also true in times when we experience “good stress,” or eustress, like exercise. Physiological changes take place during a workout and return to baseline after the workout. Our nervous system is equipped to handle this level of stress so that it can promote growth and well-being and build resiliency when faced with hardships, like the death of a loved one.

Adverse life experiences, on the other hand, are extreme high doses of stress that our nervous system is not equipped to handle, hence, causing trauma to the brain and body.  Due to this high dose of stress, the sympathetic nervous system overresponds and dominates shifting to safety and survival continuously as a priority. This all happens without our conscious awareness.

The injured sympathetic nervous system

When the sympathetic nervous is unable to turn off, our internal state becomes a place of chronic discomfort – a constant state of tension, stress, threat,  and feeling unsafe. This internal state now becomes central to functioning. So, the way we think, the way we feel, and the way we behave is simply from an injured sympathetic nervous system perspective.  

In response to our internal state of chronic discomfort, we look for temporary ways to soothe the sympathetic nervous system, to return to a parasympathetic state. Here are a few examples:

• Increased sleep to escape from the internal state
• Drug or alcohol use to numb the internal state
• People pleasing to calm your internal discomfort
• Need for control due to lack of internal control
• Binge watching TV to comfort internal state
• Overeating to soothe internal state

Although each example is different, there is a common pattern: seeking more to quiet down the sympathetic nervous system. This may be beneficial in the short run, but these habits become problematic for the nervous system as they do not target to repair and reset the nervous system.

We do not have to continue to live in an uncomfortable internal state. What if internal peace or calmness was a permanent option? It can be, by repairing our nervous system.

Healing the nervous system.

Resetting and repairing our nervous system, or healing the nervous system, is not a singular or linear process. What works for one doesn’t work for all.  Repairing the nervous system is a multifaceted approach that involves engaging in practices to reconnect the mind and body. These practices include and are not limited to:

• Meditation: Meditation practices can help turn off the sympathetic nervous system and activate the parasympathetic nervous system.
• Breathwork: Breathing practices slow the fight-or-flight response, sending signals that your internal state can relax.
• Yoga: Yoga can help build a malleable nervous system 
• Tai Chi: Tai Chi is another practice that can teacha  healthy transition between the sympathetic nervous system and the parasympathetic nervous system
• Physical Exercise: strengthens our nervous system
• Professional help: Seeking out mental health services such as medication management or psychotherapy can aid in regulating our nervous system by learning additional adaptive coping mechanisms, learning to manage negative emotional states, and assist in reframing unhelpful thinking patterns
• Progressive Muscle Relaxation: teaches the body intentionally to relax by tensing and releasing muscle groups through the body
• Guided Imagery: can induce relaxation by soothing the mind and body
• Massage therapy: can be a powerful support to our nervous system’s health by awakening the parasympathetic nervous system
• Gratitude: Gratitude practices cause positive changes in the brain and body, stimulating the parasympathetic nervous system 
• Walking barefoot in nature (beach, grass): When the feet touch the earth, messages are sent that promote relaxation, hence, stimulating pthe arasympathetic nervous system
• Healthy eating: Nutrition can promote proper development and functioning of our nervous system
• Cold shower: Cold shower can stimulate the vagus nerve, activating the parasympathetic nervous system
• Books: Developing awareness and deeper understanding of ourselves

To heal our nervous system is to make it resilient for future hardships. We cannot control the horrible life experiences that come our way, but we can prepare our nervous system to be resilient in future hardships.

Photo by Fuu J on Unsplash

Guest Post Disclaimer: Any and all information shared in this guest blog post is intended for educational and informational purposes only. Nothing in this blog post, nor any content on CPTSDfoundation.org, is a supplement for or supersedes the relationship and direction of your medical or mental health providers. Thoughts, ideas, or opinions expressed by the writer of this guest blog post do not necessarily reflect those of CPTSD Foundation. For more information, see our Privacy Policy and Full Disclaimer.

Share on Facebook

Tweet

Save

Dr. Sabina Mauro

Dr. Mauro is a clinical psychologist and published author specializing in trauma/PTSD. She operates her own private practice in Yardley, Pennsylvania. Additional information about Dr. Mauro can be found on her website: www.mauropsychology.com