Trauma is more than just a painful memory—it is a deep-seated experience that reshapes the brain, body, and emotional well-being. Whether caused by childhood neglect, abuse, accidents, loss, or violent events, trauma can have lasting effects on how a person thinks, feels, and interacts with the world. Anxiety is a common yet complex emotional state that affects millions of people worldwide. While some anxiety is normal, chronic or overwhelming anxiety can disrupt daily life, relationships, and overall well-being. But what exactly happens when anxiety takes over?
Caroline Goldsmith experienced psychologist at ATC Ireland, specializes in trauma recovery and helps individuals understand and overcome its long-term effects. This blog explores:
- How trauma affects the brain and nervous system
- Common emotional and physical responses to trauma
- The science behind post-traumatic stress disorder (PTSD)
- Evidence-based healing techniques for recovery
How Trauma Affects the Brain and Nervous System
Trauma isn’t just emotional—it has measurable effects on brain structure and function. When a person experiences trauma, the brain shifts into survival mode, making it difficult to regulate emotions, memory, and stress responses.1. The Amygdala: The Brain’s Alarm System
The amygdala, responsible for processing fear and emotional responses, becomes hyperactive after trauma. This leads to:- Heightened fear and anxiety
- Difficulty distinguishing between safe and dangerous situations
- Frequent flashbacks or intrusive thoughts
2. The Hippocampus: Memory and Trauma Storage
The hippocampus, which regulates memory, is often shrunken or impaired in trauma survivors. This results in:- Distorted memories or memory gaps
- Inability to separate past trauma from present experiences
- Triggers that cause distress without clear reasoning
3. The Prefrontal Cortex: Emotional Regulation Disruption
The prefrontal cortex, which is responsible for logic and decision-making, becomes weakened by trauma. This makes it harder to:- Control emotions and impulsivity
- Think rationally in stressful situations
- Feel a sense of control over one’s life
4. The Nervous System: Stuck in Fight, Flight, or Freeze
Trauma causes dysregulation of the autonomic nervous system, leading to:- Fight mode: Hypervigilance, aggression, anger
- Flight mode: Avoidance, restlessness, panic attacks
- Freeze mode: Dissociation, numbness, disconnection from reality
Common Emotional and Physical Responses to Trauma
People experience trauma in different ways, but there are common emotional and physical symptoms that can persist long after the traumatic event.1. Emotional Symptoms
- Intrusive thoughts and flashbacks
- Feelings of guilt, shame, or self-blame
- Fear of trusting others or forming relationships
- Extreme mood swings and irritability
- Sense of disconnection from reality (derealization or depersonalization)
2. Physical Symptoms
- Chronic fatigue and low energy
- Insomnia or nightmares
- Body aches, headaches, and muscle tension
- Digestive issues due to a disrupted gut-brain connection
- Weakened immune system leading to frequent illness
The Science Behind PTSD: What Happens in the Brain?
Not everyone who experiences trauma develops PTSD, but those who do often struggle with:- Persistent re-experiencing of trauma (flashbacks, nightmares)
- Severe emotional distress when reminded of the event
- Avoidance of places, people, or conversations linked to the trauma
- Hyperarousal (difficulty relaxing, irritability, trouble sleeping)
- Cortisol levels (stress hormone dysregulation)
- Dopamine and serotonin production (leading to depression and anxiety)
- Brain connectivity between the amygdala and prefrontal cortex
Healing Trauma: Proven Strategies for Recovery
Healing from trauma isn’t about “forgetting” the past—it’s about processing and integrating experiences in a way that allows for growth and resilience.1. Trauma-Focused Therapy
Therapy is the most effective way to process and heal trauma. Some of the most powerful approaches include:- Cognitive Behavioral Therapy (CBT): Helps reframe negative thoughts and reduce avoidance behaviors.
- Eye Movement Desensitization and Reprocessing (EMDR): A technique that helps reprocess traumatic memories through guided eye movements.
- Somatic Therapy: Focuses on how trauma is stored in the body, using movement and breathing exercises to release tension.
2. Mindfulness and Meditation
Practicing mindfulness helps retrain the brain to focus on the present moment rather than dwelling on past trauma. Techniques include:- Deep breathing exercises to calm the nervous system
- Guided meditation to build emotional awareness
- Body scanning to release stored tension
3. Physical Movement and Exercise
Regular exercise helps regulate stress hormones and improves mood. Beneficial activities include:- Yoga: Combines movement and breathwork to reduce anxiety
- Running or walking in nature: Lowers cortisol levels and improves mental clarity
- Strength training: Builds a sense of physical and emotional resilience
4. Building a Support System
Healing is not meant to be done alone. Trauma survivors benefit greatly from:- Therapeutic support groups
- Strong personal relationships with friends and family
- Online communities for shared experiences and encouragement
5. Journaling and Expressive Writing
Writing about trauma in a structured way helps:- Process emotions in a safe and controlled manner
- Gain clarity about patterns and triggers
- Recognize progress in the healing journey
6. Healthy Lifestyle Choices
- Prioritize good nutrition: Anti-inflammatory foods (omega-3s, leafy greens) help regulate mood.
- Improve sleep hygiene: Stick to a consistent sleep schedule.
- Reduce stimulants: Avoid excessive caffeine and alcohol, which can increase anxiety.
