Embodied healing from trauma
Science now shows us that it is possible to transform our individual architecture in ways that will enable us to respond differently, rather than repeating and returning to the same pre-programmed reactions. Amazingly, this potential to alter some aspects of our neural landscape (neuroplasticity) is possible even if our brains have had deeply engrained, well-worn neural trails (or ruts) in place for many years. We do not have to remain victimized by traumatic experiences, or live out our lives repeating outdated, harmful, self-defeating behaviors.
One of the clearest lessons from contemporary neuroscience is that our sense of ourselves is anchored in a vital connection with our bodies. We do not truly know ourselves unless we can feel and interpret our physical sensations; we need to recognize, trust, and act on these sensations in order to navigate safely through life.
This can be done by engaging any and all of our senses and by paying attention and learning from this sensory information. Physical self-awareness is the first step of healing from trauma. And then from there, neuroscience shows us that the best way we can change the way we feel is by becoming aware of what we’re experiencing in our minds and our bodies, and then by being compassionate with what is going on inside. We need to allow ourselves to befriend even the hyperaroused self. Practicing mindfulness, meditation, yoga or martial arts are way to using breathing, movement, and gentle awareness in order to achieve a more calm state, even when revved up inside.
Physical, creative activities become vehicles that facilitate positive healthy communication between our bodies and brains. Vital self-awareness is a critical part of recovery and can be cultivated in numerous and various ways, including:
Practicing mindfulness — paying attention to bodily sensations and inner emotions without judgment — just observing them, learning to label them and be compassionate towards them instead of being afraid or them, shaming them or suppressing them. Learning to observe and tolerate unpleasant physical sensations noticing that they constantly shift and change.
Talking through your thoughts and experiences with others who are caring and viewed as safe by the traumatized individual.
Journaling/writing therapy — learning to put words (left brain) to your sensations and feelings (right brain)
Practicing yoga and other movement arts, feeling your body, feeling yourself in your body, feeling your breathe. Learning to be okay within your body and feeling a greater sense of control.
Expressing oneself (singing, dance, theatre), and engaging in meaningful work
In short, any physical, individual or group activity that fosters self-awareness (knowing what we feel and why both physically and emotionally), cooperation, community, individual and relational confidence, self-respect, etc. helps the brain rewire itself and build new pathways. The more people try to push away and ignore internal warning signs, the more likely they are to take over and leave them bewildered, confused, and ashamed. People who cannot comfortably notice what is going on inside become vulnerable to respond to any sensory shift either by shutting down or by going into a panic -- they develop a fear of fear itself. Instead of befriending the feeling he or she pushes it away, the stronger it gets, the more frozen or panicky they feel.
The fundamental issue therefore, in resolving traumatic stress, is to restore proper balance between the rational and emotional brain (to feel in charge again over how you respond and how you conduct your life). As long as people are either hyper aroused or shut down, they cannot learn from daily experience. Even if they manage to stay “in control”, they become inflexible, stubborn and stuck. Recovery on the other hand, produces a healthy sense of self-control and management of one’s life. Recovery also involves regaining self-confidence, respect, and a restored capacity for playfulness, creativity and imagination.
