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You Know the Way: A Practical Guide to Trauma Therapy Week 2- Diving into the Science of Trauma

Writer's picture: Monica Bergnes, MA, LCSWMonica Bergnes, MA, LCSW

Welcome back! Last week, we talked about what trauma is and why it’s important to understand it. This week, we’re going to dive deeper into the science behind trauma and its effects. Don't worry, I’ll keep it simple and straightforward.

trauma therapy, EMDR, trauma reprocessing, heal trauma

I’m Monica Bergnes, a trauma therapist living in New York City. My goal is to provide you with practical tools and a friendly, down-to-earth approach to understanding and overcoming trauma. In this series, "You Make Sense: A Practical Guide to Understanding and Overcoming Trauma," we'll journey together through the complexities of trauma and healing.


Understanding Trauma: The Brain and Body Connection


Trauma isn’t just about what happens to you—it’s about how your brain and body respond to those events. When you experience something traumatic, your body goes into survival mode. This is where our fight, flight, freeze, submit, and attach/cry responses come in. I will introduce you to each of these trauma defense responses beginning next week, but for now, let’s just cover the basics.


- Fight or Flight: When faced with danger, our bodies prepare to either fight off the threat or run away from it. This response is powered by adrenaline, which gets our heart pumping and muscles ready for action.

- Freeze: Sometimes, when we can’t fight or flee, we freeze. It’s like hitting a pause button. This can be a way to stay safe until the danger passes.

- Submit: This response involves shutting down or going numb, which can help us survive overwhelming situations by conserving energy and minimizing pain.

- Attach/Cry: This response is about seeking help and support from others. It’s our way of reaching out and trying to connect when we’re scared or hurt.


 The Brain on Trauma


Our brains are incredibly adaptive and wired to protect us. When we experience trauma, the brain can get stuck in survival mode, constantly scanning for danger even when we’re safe. This can lead to symptoms like hypervigilance, anxiety, and difficulty relaxing.


- The Amygdala: Think of the amygdala as the brain’s alarm system. It detects threats and triggers the body’s fight-or-flight response. In trauma survivors, the amygdala can become overactive, making it hard to feel safe.

- The Hippocampus: This part of the brain helps process and store memories. Trauma can disrupt the hippocampus’s ability to properly store memories, leading to flashbacks and fragmented recollections.

- The Prefrontal Cortex: This area is responsible for rational thinking and decision-making. Trauma can impair the prefrontal cortex, making it harder to think clearly and make decisions.


The Body Keeps the Score


Our bodies hold onto trauma, too. Physical symptoms like chronic pain, digestive issues, and muscle tension can all be related to past trauma. This is where the saying “the body keeps the score” comes from. Our bodies remember what our minds might try to forget.


Healing the Brain and Body


The good news is that our brains and bodies are capable of healing. There are several evidence-based therapies for treating PTSD and CPTSD. Here are a few for you to explore; always remember to look for the right fit for you:


1. EMDR (Eye Movement Desensitization and Reprocessing): A powerful tool for processing trauma and reducing distress. It helps rewire the brain’s response to traumatic memories by using guided eye movements or other forms of bilateral stimulation. (https://www.emdr.com/what-is-emdr/).


2. Sensorimotor Psychotherapy: This therapeutic approach integrates the body’s experience into the healing process, helping individuals process trauma through physical sensations and movements.


3. Somatic Experiencing: Developed by Dr. Peter Levine, this therapy focuses on releasing stored energy from traumatic experiences to restore the body’s natural balance. (https://traumahealing.org/).


4. Trauma-Sensitive Yoga: Yoga tailored for trauma survivors can help regulate the nervous system and build a sense of safety in the body.


Practical Exercise: Daily Practices for Healing


1. Daily Check-In:

   - Set aside a few minutes each day to check in with your body and mind. Notice any areas of tension or discomfort and reflect on your emotional state. This daily practice can help you become more aware of your body’s responses and start identifying patterns.


2. Mindful Breathing:

   - Practice mindful breathing exercises to help you stay grounded and aware of your body’s signals. Mindful breathing can help you calm your nervous system and bring your focus back to the present moment.


3. Journaling:

   - Keep a journal of your physical and emotional responses to different situations. Note any patterns or common triggers. Journaling can provide valuable insights into your triggers and help you develop strategies to manage them.


4. Engage in Physical Activity:

   - Incorporate regular physical activity into your routine. Choose activities you enjoy and that make you feel good. Physical movement can help release stress and improve your overall well-being.


5. Creative Expression:

   - Dedicate time each week to engage in a creative activity that you enjoy. Whether it’s painting, playing an instrument, or dancing, creative expression can be a therapeutic outlet for processing emotions.


 Reflection Questions


1. How does your body react to stress? Notice any physical symptoms you experience when you’re stressed or anxious.

2. What helps you feel safe and grounded? Identify activities or practices that help calm your mind and body.

3. How can you incorporate these practices into your daily routine? Think about small changes you can make to support your healing.


 Work with Me


If you're looking for more personalized support and want to explore EMDR intensives, I’d love to help you on your healing journey. EMDR intensives are a powerful way to address trauma more quickly and deeply than traditional weekly therapy sessions. They offer a focused and immersive approach that can help you make significant progress in a shorter amount of time.


If you live in New York, New Jersey, or Connecticut and you’re interested in learning more about how EMDR intensives can benefit you, please visit my website https://www.monicabergnestherapy.com or contact me directly at monica@monicabergnestherapy.com. Let's work together to help you get unstuck and start living the life you’re meant to have.


 What to Expect Next Week


Next week, we’ll explore different trauma responses in more detail and discuss strategies for managing them. We’ll look at how these responses show up in our daily lives and what we can do to navigate them more effectively.


Thank you for joining me. Remember, healing is a journey and you know the way way. Trust yourself.


Warmly,  

Monica


Disclaimer: The information provided in this newsletter is for educational purposes only and is not a substitute for professional advice, diagnosis, or treatment. Always consult your healthcare provider before making any decisions regarding your mental health. Reading this newsletter does not establish a therapeutic relationship.

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