TRAUMA AND THE BODY: HEALING COMPLEX TRAUMA
Complex trauma happens when an individual experiences one or more types of trauma, often repeatedly and in combination with other forms of stress. Examples include childhood abuse, neglect, bullying, sexual assault as an adult, witnessing violence as a child or adult, and different experiences that involve a threat to life or safety. The effects of complex trauma are not always immediately apparent; the term describes how this kind of trauma affects people on a biological level.
Complex trauma can be particularly damaging because it changes how the brain and body respond to stressors moving forward in life. As such, victims of complex trauma may exhibit symptoms for years without fully understanding why. These consequences make recovery more intricate than common post-traumatic stress disorder (PTSD).
Long-Term Effects of Complex Trauma
The effects of complex trauma don't end when the traumatic event does. In fact, research has found that these effects can get worse over time, even if the event itself happened long ago and there is no longer conscious awareness of the event. When complex trauma occurs, it impacts both the brain and the body in ways that make it more difficult to be resilient and recover.
Increased anxiety and stress
The amygdala, the part of the brain responsible for processing memories related to fear, can become overactive when trauma occurs. This can cause the body to become more sensitive to stressful situations. Over time, the stress that results from this can take a severe toll on the body.
Altered brain structure and function
Complex trauma causes the brain to change, making it difficult to fully heal. The hippocampus and prefrontal cortex play critical roles in regulating emotion and helping the brain process trauma. When the body is under threat, these parts of the brain are less active, but in the case of chronic or complex trauma, they become active all the time. This means these crucial brain structures can become exhausted and no longer regulate emotion effectively.
Decreased self-trust
When the self is formed in a state of ongoing threat, it can be challenging to establish a sense of identity separate from what is being experienced. This can make it increasingly difficult to trust oneself and the decisions one makes in life.
How Does Trauma Affect the Body?
Trauma affects the body just as much as it affects the mind; however, the effects are likely less evident as they are not as visible. The body has an innate ability to respond to stress, and this response can be helpful in dangerous or challenging situations. When the body is hyperarousal, it releases hormones that increase heart rate, blood flow, and oxygen flow to the muscles to help the person deal with the immediate threat. While this response is helpful at the moment, it can have lasting effects that make it more problematic to recover from trauma.
It is also important to remember that trauma is not an event but a response to an event.
Trauma is not something that happens to us; it is something we experience. It is how our bodies and minds respond when faced with a threat. The body is not meant to stay in prolonged states of threat, and those with complex trauma have less energy and rigidity in the body, which increases the risk of injury, and they generally live in an unrelaxed state.This creates inflammation within the body, negatively impacting the immune system and increasing our risk of sickness and disease.
Tips for Self-Soothing
Complex trauma can affect so many areas of one's life that it can become challenging to identify and treat the issues that need attention. Incorporating self-care and self-soothing practices to support healing and improve your coping ability is essential.
Not sure where to start? Here are a few ideas to get you thinking.
Tune in to your emotions
This may sound obvious, but it can be challenging to do. When your emotions feel overwhelming or even scary, it can be helpful to sit with them and notice what they are. When you identify your feelings, you can better assess what is needed to soothe and support.
Have a meditation practice
Studies show that meditation can reduce and even eliminate the symptoms of CPTSD. Consistent meditation also relaxes the mind, body, and spirit-crucial for those in a threat state. Think that you can't meditate? Check out my article Healing CPTSD With Meditation: How To Make Meditation A Part Of Your Daily Life. Not only can you meditate, but I also cover some benefits of meditation for those with complex trauma.
Have a running and easily accessible list of soothing self-care practices
When you notice yourself feeling overwhelmed or triggered, it is essential to be gentle with yourself and trust that your body is trying to tell you to take a break. Your body needs pockets of nurturing each day, and those with complex trauma need even more. Make a list of things that have soothed you in the past. It can be anything from a bubble bath (because, yes, this is self-care!) to 20-minutes reading your favorite book to giving yourself an at-home facial. Making a list that you can easily refer to makes it nearly effortless to turn to these practices, which can be helpful when you're dysregulated or creating a new habit.
Get moving
Exercise is beneficial for regulating mood, reducing stress, and improving sleep. Since we hold trauma in our body, it is non-negotiable to our healing that we access what is stored. Yoga, walking, running, or lifting weights help you release trauma.
Complex trauma can have a significant impact on both an individual and their loved ones. It is essential to be aware of the signs of this type of trauma and have a plan to seek help and support when needed. With the proper support and treatment, it is possible to heal from the effects of complex trauma, even if it has persisted for many years. When working towards healing, it is crucial to remember that progress is often slow and that there are likely setbacks along the way. Healing is a journey of progress, not perfection.
If you're ready to deepen your healing, you can book a complimentary call with me or check out The Wellness Space for guided practices, masterclasses, and LIVE group support.
