What is the Impact of Trauma on the Nervous System?

Traumatic experiences can significantly disrupt the normal function of the nervous system, leading to symptoms like hypervigilance, anxiety, and flashbacks.

However, recovery is possible and often involves a combination of understanding the nervous system's response to trauma, employing self-regulation techniques, and seeking professional support to process the trauma.

Structures of the Nervous System

The autonomic nervous system is divided into the sympathetic and parasympathetic nervous systems, which have opposing effects on bodily functions.

The sympathetic nervous system is responsible for the "fight-or-flight" response, while the parasympathetic nervous system is responsible for the "rest-and-digest" response.

• Autonomic Nervous System (ANS):

  The ANS regulates involuntary bodily functions like heart rate, breathing, and digestion. It's comprised of the sympathetic and parasympathetic nervous systems. 

• Trauma and Sympathetic Nervous System:

  Trauma can trigger a chronic activation of the sympathetic nervous system, leading to a persistent state of stress and arousal. This can manifest as heightened anxiety, difficulty relaxing, and physical symptoms like increased heart rate and blood pressure. 

• Trauma and Parasympathetic Nervous System:

  In response to trauma, the parasympathetic nervous system, which normally helps regulate stress and promote relaxation, may become dysregulated or suppressed. This can lead to difficulty returning to a calm state, digestive issues, and other physical symptoms. 

• Impact on Health:

  The imbalance and dysregulation of the ANS caused by trauma can have significant consequences on overall health, including increased risk of cardiovascular problems, digestive disorders, and weakened immune function. 

  
  

• Treatment:

  Understanding the impact of trauma on the ANS is crucial for developing effective treatment strategies. Trauma-informed therapies, such as EMDR and somatic experiencing, can help individuals regulate their nervous system and process traumatic memories. Practices like mindfulness, deep breathing, and spending time in nature can also help activate the parasympathetic nervous system and promote relaxation. 

How Trauma Shows up in the Nervous System:

• Chronic Dysregulation:

  Trauma can cause the nervous system to become dysregulated, meaning it becomes stuck in a state of hyperarousal or shutdown, making it difficult to return to a state of calm and balance. 

• Fight-or-Flight Responses:

  When faced with a threat, the nervous system activates the sympathetic nervous system, triggering the "fight-or-flight" response, which can be beneficial in the short term but can become problematic if the threat persists or is perceived as overwhelming and leads to hypervigilance. 

• Long-Term Health Issues:

  Trauma can also impact other areas of the body, potentially affecting the digestive system, immune system, and sleep patterns leading to inflammation, chronic illness and higher risk of poor outcomes. (Learn more about ACES here) 

Recovery and Self-Regulation Techniques

Coping skills that can help:

Coregulation:

• Sharing between two people (usually a caregiver and child, but it can apply to any relationship) to work together to help each other regulate their emotions and behaviours.

Deep Breathing:

• Deep, slow breathing exercises can help calm the nervous system and promote a sense of safety and relaxation. Some examples include Box Breathing, Diaphragmatic Breathing, Alternate Nostril Breathing and Extended Exhales.

Mindfulness and Meditation:

• Practicing mindfulness and meditation can help individuals become more aware of their body sensations and thoughts, allowing them to better manage their emotional and physical responses to trauma. 

Physical Activity:

• Engaging in regular physical activity, particularly exercise that involves both arms and legs, can help release built-up tension and promote healing

Therapies that can help :

Deep Brain Reorienting:

• DBR works with the structures of the brain involved in storing, processing and consolidating traumatic memory and deep attachment wounds. Namely, the brain stem and mid-brain regions.

Somatic Experiencing:

• This approach focuses on releasing tension stored in the body through gentle movements and body awareness exercises

Expressive Arts Therapy/ Art Therapy:

• Using creative mediums like drawing, painting, coloring, and sculpture can support processing and integration of traumatic events while also building self-regulation and co-regulation skills.

Trauma-Informed Talk Therapy:

• Working with a therapist who is trauma-informed can provide a safe and supportive space for individuals to explore their experiences and develop coping mechanisms. 

Eye Movement Desensitization and Reprocessing (EMDR):

• This therapy helps process traumatic memories by using eye movements and other stimuli to desensitize and reprocess those memories, says Counselling in Alberta. 

  
  

Support Groups:

• Connecting with others who have experienced a similar loss or trauma can provide a sense of community and shared experience, helping individuals feel less alone and more supported

References:

• Siciliano, R. E., Anderson, A. S., & Compas, B. E. (2022). Autonomic nervous system correlates of posttraumatic stress symptoms in youth: Meta-analysis and qualitative review. Clinical Psychology Review, 92, 102125. https://doi.org/10.1016/j.cpr.2022.102125

• Beutler, S., Mertens, Y. L., Ladner, L., Schellong, J., Croy, I., & Daniels, J. K. (2022). Trauma-related dissociation and the autonomic nervous system: a systematic literature review of psychophysiological correlates of dissociative experiencing in PTSD patients. European Journal of Psychotraumatology, 13(2). https://doi.org/10.1080/20008066.2022.2132599

• Harvard Health. (2024, April 3). Understanding the stress response. https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response