Traumatic stress is a well-documented response to overwhelming experiences that surpass an individual’s capacity to cope. In the literature, it is often described as the body and mind's attempt to process a significant threat, real or perceived, that disrupts our sense of safety. According to van der Kolk (2014), traumatic experiences become "stuck" in the brain and body, leaving individuals in a persistent state of hyperarousal or numbing. The stress response becomes maladaptive, replaying the trauma long after the event has ended, and impacting mental, emotional, and physical health. Understanding how trauma affects the body and mind is the first step in moving toward healing.
One critical mechanism connecting traumatic stress to the body is the vagus nerve, which plays a central role in regulating the parasympathetic nervous system—the system responsible for calming us down after stress. Chronic traumatic stress can dysregulate this system, keeping individuals in a heightened state of fight-or-flight. Studies (e.g., Porges, 2011) show that therapies that support vagal tone, such as deep breathing and mindfulness, can significantly reduce the body’s stress response over time. However, longer-term interventions, such as psychodynamic therapy, are often essential for addressing the deeper psychological wounds that perpetuate traumatic stress. These therapies work to uncover and process the underlying patterns and memories fueling the stress response, helping individuals move toward a more integrated sense of self.
Steps to Navigate Stress
When stress feels overwhelming, there are practical steps you can take to begin managing it:
Recognize the Reality of Your Stress. Our experiences of stress are real and valid, even if it feels disproportionate to the current situation. We are stressed because something genuinely distressing is happening, whether it’s external or rooted in past experiences that resurface in the moment. Acknowledge it without judgment.
Explore Historical Roots of Stress. If your stress feels outsized, consider whether it might be linked to earlier experiences. For example, a seemingly minor conflict at work might echo feelings of helplessness or fear from childhood. Identifying these connections can help you contextualize your current feelings and reduce their intensity.
Regulate Your Internal Stress Cues. Stress often manifests physically, through a rapid heart rate, shallow breathing, or muscle tension. Techniques such as deep breathing, mindfulness practices, yoga, or prayer (if applicable to your beliefs) can help bring your breathing under conscious control. Slower, intentional breathing sends calming signals to your nervous system, reducing your heart rate and bringing you back to the present moment.
Seek Safe and Trusted Connections. Surround yourself with people who make you feel secure and understood. Social connection is a powerful buffer against stress, as feeling supported reminds us that we are not alone in our struggles. It can be surprising to many folks to experience the power of social support!
Re-Training Your Brain
The "nightmares of childhood" often leave behind a hypervigilant pattern-recognition system, finely tuned to detect potential threats. This system is evolutionarily adaptive when living in an unsafe environment (e.g., perhaps your old childhood, adolescent, or early adult experiences), as it helps anticipate and avoid danger. However, in your now-safer space, this hyper-attunement can perpetuate unnecessary stress. By practicing the steps outlined above—acknowledging your feelings, exploring their roots, regulating your body’s responses, and seeking supportive relationships—you can begin re-training your brain to recognize the present as safe. You are no longer a powerless child under threat. With patience and practice, you can guide your mind and body into a calmer, more empowered state of being.
Healing from traumatic stress takes time, but it is possible. You don’t have to navigate this journey alone. Reach out, and let’s take the next step together.