As someone who has experienced trauma firsthand, I understand how difficult the journey to recovery can be. But I've also seen—and lived—the possibility of healing.
Trauma can profoundly alter the function and structure of the brain, leading to enduring changes that affect our mental well-being. If you find it challenging to feel "back to normal" after experiencing a traumatic event, rest assured that you are not alone. I often tell my clients that the brain is working hard to protect them, but sometimes it gets stuck in defense mode, long after the danger has passed.
Let's delve into how trauma reshapes the brain and can lead to post-traumatic stress disorder (PTSD) symptoms. More importantly, we’ll also explore potential avenues for healing.
Understanding the Impact of Trauma on the Brain
When I went through some of the most challenging moments in my life, I often wondered why I couldn’t just "move on." Now I know it was my brain trying to protect me, even when the threat was no longer real.
Our brains are remarkable and intricate organs with a primary purpose: to keep us safe. As we journey through life, our brain converts experiences into memories, allowing us to approach favorable situations and avoid threatening ones.
This innate defense mechanism is nothing short of genius. Each memory acts as a blueprint to guide our learning, capturing essential details like our surroundings, smells, visuals, people present, and emotions felt during an event.
However, in the face of trauma, our brain becomes hyper-focused on self-preservation, over-relying on past blueprints. This can create an ongoing sense of danger in the present, persisting long after the actual threat has passed. For me, it was a constant feeling of being on edge, waiting for the next blow—whether it was emotional or physical.
If post-traumatic stress disorder (PTSD) develops, it can lead to lasting changes in the brain and, without treatment, may prevent you from living the happiest, healthiest life possible.
How Trauma Affects the Brain
The prevalence of PTSD in the United States is significant, affecting approximately 3.6% of adults. According to the National Alliance on Mental Illness (NAMI), 37% of these adults experience severe symptoms.
Understanding the brain's structure can help shed light on why PTSD develops. Neuroscientist Paul D. MacLean introduced the Triune Brain model in the 1960s, which remains a foundational tool for comprehending cognitive functioning.
The brain can be divided into three main parts, ranging from primitive to sophisticated:
Reptilian brain: This region governs our survival instincts and controls autonomic bodily processes such as heart rate, breathing, hunger, and thirst.
Mammalian brain: The limbic system in this part processes emotions like joy and fear and is involved in attachment and reproduction.
Neomammalian brain: This part is responsible for sensory processing, complex problem-solving, learning, memory, and decision-making.
According to this model, the brain switches into survival mode after a traumatic event, shutting down nonessential systems and activating the sympathetic nervous system. This activates the sympathetic nervous system and signals the release of stress hormones. This sets off the "fight, flight, or freeze" response, with the recently recognized "fawn response" as an additional trauma reaction.
After the threat passes, the parasympathetic nervous system should restore normal functioning with all three brain parts, allowing us to "rest and digest" the recent experience. However, for individuals with PTSD, normalcy does not occur. The brain remains perpetually in survival mode, leading to challenging symptoms.
The triune brain model was a useful way to understand simple mechanisms of brain function. However, new developments in neuroscience suggest that the brain is an adaptive brain rather than triune. We’ve since learned that emotion and cognition are interdependent and work together, the limbic system is not a purely emotional center, and the cortex is not purely a cognitive center. Our brains are rather complex and have interconnections among homeostasis, allostasis, emotion, cognition, and strong social bonds in accomplishing adaptive goals.
Research also indicates that trauma can cause significant changes in specific brain areas, leading to the development of PTSD symptoms.
Amygdala
The amygdala is a small, almond-shaped part of the brain, often referred to as the "fire alarm.” It triggers the fight-or-flight response when it detects danger.
If you are living with trauma, research shows that your amygdala doesn't recognize the difference between past and present threats. As a result, reminders of the traumatic event can provoke the same stress response as if the event were happening anew, leading to heightened stress and anxiety.
In my own healing journey, I realized my amygdala was always on high alert. I’d flinch or react to loud noises, even though deep down I knew I wasn’t in danger. But knowing this intellectually didn’t stop the overwhelming fear.
Hippocampus
Located at the medial part of the temporal lobe, deep within the brain, the hippocampus can be thought of as the learning and memory center, including spatial and emotional memory. Studies suggest that trauma can lead to a smaller and less active hippocampus, resulting in difficulties with memory and problem-solving. This may contribute to a constant state of hypervigilance and emotional reactivity.
Prefrontal Cortex
Toward the front of the brain, the prefrontal cortex plays a crucial role in rational decision-making. For those with trauma, research indicates that the prefrontal cortex may become less active, making it challenging to control fear responses. When you are already experiencing an overactive amygdala, your prefrontal cortex may struggle to override the fight, flight, or freeze response, leading to emotional regulation and logical thinking difficulties.
Nervous System
Individuals with PTSD often experience a reduced window of tolerance in their nervous system. This means they may be easily triggered by even minor events, resulting in strong trauma responses that others might not exhibit in similar situations.
The Daily Challenges of Living with Trauma
Living with trauma can be challenging. You may experience PTSD symptoms as your brain undergoes numerous changes and your body regularly produces stress hormones.
According to the American Psychiatric Association (APA), some of these include:
Rage
Anxiety
Irritability
Flashbacks
Nightmares
Panic attacks
Memory issues
Trouble making decisions
Difficulties in thinking, concentrating, or learning
Some people may also experience a lack of motivation because of the brain expending more energy on perceived threats, leaving them feeling depleted and struggling to manage daily responsibilities and self-care activities.
Additionally, trauma can affect interpersonal relationships. It may become difficult to accurately perceive the feelings and intentions of others. This can make it hard to communicate and strain close relationships.
Suicide Prevention
It's important to note that PTSD may increase the risk of self-harm. If you or someone you know is struggling with thoughts of suicide or self-harm, remember that help is available.
Call the National Suicide Prevention Lifeline at 800-273-8255. You can also text HOME to the Crisis Text Line at 741741.
Healing from PTSD: Treatment and Self-Care Strategies
Healing from PTSD involves a tailored approach to treatment, often including some form of psychotherapy or talk therapy. As a practicing psychologist and someone who’s been through trauma, I know how crucial finding the right approach is for each individual. What worked for me might not work for you, but the key is finding a combination of treatments that resonate with your own healing journey.
Some recommended options include:
Cognitive Behavioral Therapy (CBT): Identifying and interrupting negative thought patterns that drive unwanted behaviors.
Cognitive Processing Therapy (CPT): Restructuring beliefs stemming from traumatic events.
Prolonged Exposure Therapy (PE): Learning distress tolerance and self-soothing techniques while addressing triggers in a safe environment.
Eye Movement Desensitization and Reprocessing (EMDR): Revisiting traumatic experiences using different perspectives to form new beliefs around them.
The American Psychological Association also recommends selective serotonin reuptake inhibitors (SSRIs) for anxiety, depression, and sleep disturbances associated with PTSD. The most commonly prescribed medications are:
paroxetine (Paxil)
fluoxetine (Prozac)
sertraline (Zoloft)
Self-care strategies can play a vital role in the healing process as well. These include:
maintaining a nutrient-dense diet
getting sufficient sleep (7 to 9 hours per night)
engaging in moderate exercise at least five times a week
adopting a mindfulness or meditation practice
For me, a healthy diet, regular exercise, and mindfulness were non-negotiables. I also discovered bodybuilding, which became more than just a physical pursuit—it was a way for me to channel my energy into something empowering.
Additionally, mindfulness became a huge part of my healing journey. It helped me stay present, which is something trauma often steals from you. Being mindful allowed me to gently remind my brain and body that my trauma was in the past, and I could find peace in the here and now.
Find Support from Your Community and Professional Help
Recovering from trauma is a gradual process that requires patience and self-compassion. Remember to take it one day at a time and seek support from loved ones, mental health professionals, and support groups.
For starters, look to resources like the Behavioral Health Services Locator from the Substance Abuse and Mental Health Services Administration (SAMHSA) to find mental health services in your area. Apps like the PTSD Coach app also provide self-assessment tools and guidance on managing symptoms.
Connecting with others, whether close friends or through support groups, can make a world of difference for anyone dealing with trauma. You don’t have to face this alone.
What next?
My mission and purpose in life is to help people expand with purpose and power. As a clinical psychologist, I support clients in developing skills to better manage their relationships with stress, trauma, and anxiety. If you’re interested in improving your emotional health, book an appointment.
As a bikini bodybuilding athlete, I understand the dangers of unhelpful perfectionism that often affect fitness competitors. If you’re interested in fitness and mental health coaching, don’t hesitate to send a message.
For small and large teams, I also offer group workshops, retreats, and trainings on stress management, yoga psychology, and mindfulness. Reach out to schedule one.
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