Understanding the Mind-Body Connection in Trauma Recovery
Imagine you are on a hike, listening to the sounds of the leaves and experiencing the scent of the forest and the trees around you. You realize that while you are engaging, you feel that the tension in your shoulders is releasing, and you are feeling relaxed and at peace. This is an example of the mind and body connection.
Let's walk through what the mind and body connection actually mean and how it's so important for trauma and specifically for trauma healing. As you may know, trauma is not just in the mind; it can also manifest in our bodies. Trauma can leave effects almost like scars on our mind and body. Our body also reacts to stress when we are experiencing trauma, and specifically, even if it's an ongoing or single event, our body reacts to this stress. It's almost like the fight-or-flight response, a protective mechanism in our body that ensures we can cope with the stressful event. But sometimes, it can get stuck, specifically during trauma.
An example of this can look like our mind sending signals that we're in stress and distress to our body. Our body, as a result, copes with that signal and responds by tensing up. We might feel on edge and tired, creating a feedback loop. Essentially, what is necessary for us to do for healing is to break free from this loop when it comes to trauma.
Scholarly literature has shown and supports the idea that our mental and physical states are connected. We cannot see them as separate from one another. This can be seen through the plethora of evidence in literature about how stress impacts our bodies. For example, multiple studies have shown that when we are under stress, our bodies release hormones like cortisol, which can be harmful if present for too long and not just a normal reaction to day-to-day stress. Studies have also shown that ongoing stress can lead to chronic pain, issues in our digestive system, and even heart problems (APA, 2023). But studies have also shown in a positive aspect how practices like mindfulness, exercise, and yoga can help our mind and body break from that feedback loop and free from that cycle. This might be because when we're engaging in mindfulness, physical exercise, and yoga, it's almost like our mind and body are resetting. We're paying attention and caring for our mind and body, which is a tool for us to manage stress and relax our nervous system.
Another benefit of mindfulness, physical exercise, and yoga is that they are accessible to everyone. We can do them in multiple different environments, in the comfort of our home, and they can be done by someone who has been practicing yoga for years or a complete newbie, for example, following a video or listening to a podcast while practicing. A study by Boyd et al. (2018) found that mindfulness-based interaction can actually reduce symptoms of trauma-related stress and help with overall well-being. All these literature evidence shows the powerful impact of mind-body practices in trauma recovery!
Mindfulness is being present in the moment when we're focused on our thoughts and sensations in our body, and we're practicing this without judgment and with acceptance. It's a very important tool when it comes to trauma recovery. Through mindfulness, we can learn to break free from everything going on in our mind, organize the clutter, and not get too focused on all the negatives manifesting in the mind. It helps soothe the nervous system, and also builds a sense of relaxation, peace, and acceptance within ourselves.
Yoga combines movement with mindfulness, providing healing that incorporates both the physical and the mental. Yoga can be done through gentle stretches and can incorporate controlled breathing and mindfulness. It helps with finding peace and releasing the tension stored in our body due to trauma and stress we experience. Yoga also promotes relaxation and builds that connection between our mind and body that we have been talking about.
Another way is physical exercise. When we're working out, even gently or in a way that works for us, this offers us a way to feel good in our body and reconnect with our body in a wholesome and empowering way. This is because we're honoring what our body can do and paying attention to our achievements rather than focusing on what our body cannot do. Gentle forms of exercise like walking and yoga, can, over time, have a significant impact on our well-being.
Keeping all this in mind, it is important to discuss why it is necessary to engage ourselves in this mind-body phenomenon. Firstly, it helps us regulate all our emotional stressors and everything that we're going through daily. It helps us feel not overwhelmed but in control of our emotions in a way that we can go with the flow and know that we can persevere and that things will get better with time. This is just the emotional benefit. We cannot forget the physical benefits, which include addressing the tension and the symptoms of stress that we store in our body, for example, tightness, tension, cramps, and digestive concerns we experience when we're stressed. Essentially, the discomfort that comes with that can be alleviated, and we can feel more relaxed, at peace, and calm.
However, the most powerful aspect of the mind-body connection is the way we get to know ourselves and become more self-aware through the entire process. When we're tuning in to our thoughts, what's going on in our physical body, and really focusing on understanding how our experiences impact our mind and body, we gain a deeper understanding of who we are and how our experiences shape us.
So, let's approach the ups and downs of trauma recovery with the positive thought that we have so many resources available during this difficult time. Whether it's mindfulness, yoga, nature, physical exercise, or a combination of all of them together, all these practices offer a unique way toward our healing. Let's take this step together, explore our surroundings and resources, and really focus on understanding the connection between out body and mind.
References:
American Psychological Association. (2023, March 8). Stress effects on the body. https://www.apa.org/topics/stress/body Boyd, J. E., Lanius, R. A., & McKinnon, M. C. (2018). Mindfulness-based treatments for posttraumatic stress disorder: A review of the treatment literature and neurobiological evidence. Journal of Psychiatry & Neuroscience : JPN, 43(1), 7–25. https://doi.org/10.1503/jpn.170021