PHYSICAL WELLNESS

TRAUMA +

THE NERVOUS SYSTEM

Trauma is something our nervous system remembers. Whether the event was big or small, acute or ongoing, our bodies often carry the imprint long after the mind has moved on.

The nervous system’s job is to protect us. It does this by activating survival responses like:

  • Fight (mobilize)

  • Flight (escape)

  • Freeze (shut down)

  • Fawn (appease)

When the body doesn’t feel safe to complete these responses, trauma can become “stuck” in the system. You might feel like you’re always bracing for something. Or maybe you shut down during stress, even when you don’t want to. You’re not broken — your body has just been protecting you the best way it knows how.

Common Signs You May Be Experiencing This

Trauma-related nervous system dysregulation can look like:

  • Feeling “on edge” or hyper-aware of your environment

  • Emotional flooding or shutting down

  • Trouble sleeping or relaxing, even when you're tired

  • Digestive issues, chronic pain, or autoimmune flares

  • Panic, dissociation, or difficulty remembering parts of your past

  • People-pleasing, overexplaining, or feeling responsible for others' emotions

  • Feeling numb or disconnected from your body

These are not signs of weakness. They’re survival strategies your body learned for a reason.

⚠️ What Causes Vagus Nerve Dysregulation?

Vagal dysregulation can be caused or worsened by:

  • Chronic stress or trauma (especially if unresolved)

  • Physical injury to the neck, brainstem, or spine

  • Toxic exposure (like mold, chemicals, or heavy metals)

  • Gut inflammation or imbalance

  • Long-term illness or immune issues

  • Nervous system overload — too many demands with too little recovery

  • Lack of safety (emotional, physical, or environmental)

Sometimes the body gets stuck in fight, flight, or freeze — and can’t find its way back.

Soothing, Supportive Tools

🌱 Everyday Support

These gentle practices can be woven into your day, often without needing any special equipment:

  • Routine and rhythm: predictable routines can help create a sense of safety

  • Body-based grounding: touching your own arms, tapping your legs, or laying flat on the floor

  • Creative expression: art, music, or movement can help release what words can’t

  • Eye-gazing with a safe person or mirror: a powerful way to bring presence and self-compassion back online

  • Vocalizing: humming, chanting, or toning can regulate the vagus nerve and release tension

🥣 Nourishment

Support your nervous system from the inside out with gentle nutrition:

  • Soothing, warm meals: easy on the digestion and calming to the system

  • Slow, mindful eating: helps retrain safety into the gut-brain axis

  • Blood sugar balance: steady glucose can prevent emotional spirals

  • Herbal supports: teas like tulsi, lemon balm, or chamomile may gently calm without sedation

  • Adaptogens (if tolerated): holy basil, ashwagandha, or reishi may support stress resilience

🧘 Therapeutic Practices

These are more structured options that may be helpful with deeper dysregulation:

  • Somatic Experiencing (SE) or Sensorimotor Psychotherapy: work with the body’s memory of trauma

  • EMDR (Eye Movement Desensitization and Reprocessing): uses bilateral stimulation to process stuck trauma

  • Polyvagal-Informed Therapy: brings in nervous system awareness for healing

  • Tension & Trauma Releasing Exercises (TRE): uses gentle tremoring to discharge stress

  • Inner child or parts work: supports emotional integration and repair

🌸 Sensory Tools & Daily Comforts

Support your system by gently soothing your senses:

  • Weighted blankets or body socks: help contain the body and provide proprioceptive input

  • Safe scents: essential oils associated with safety, memory, or comfort (lavender, cedarwood, orange)

  • Calm lighting: soft, natural light or warm-toned bulbs

  • Sound therapy: gentle music, binaural beats, or nature sounds that evoke safety

  • Textured grounding objects: items to hold, stroke, or carry that bring you back to the present

Safety doesn’t have to be big. It just has to be real — and repeated.

How It Connects to the Bigger Picture

  • Trauma can ripple through every part of the body — especially when left unrecognized or unsupported. Some key links include:

    • The Vagus Nerve: a key player in trauma recovery and vagal tone

    • The Gut-Brain Axis: trauma can deeply affect digestion and immunity

    • Chronic Illness: trauma and long-term stress often overlap with conditions like MCAS, chronic fatigue, and autoimmune patterns

    • The Inner Child & Emotional Memory: trauma shapes how we relate to ourselves and others

    • Sensory Sensitivity: heightened or dulled responses to light, sound, texture, or social interaction

Further Exploration

  • 🔗 [What is Polyvagal Theory?]

  • 🔗 [How to Reconnect with Your Body After Trauma]

  • 🔗 [Nervous System Regulation Toolkit]

  • 🔗 [Free Calming Audio Practices]

  • 🔗 [Quiz: What’s Your De-Stress Type?]

  • 📖 Blog: “I Didn't Know It Was Trauma”