Trauma doesn’t just affect the mind, it leaves a lasting imprint on the body, particularly the nervous system. When we experience trauma, whether from childhood adversity, a single shocking event, or prolonged stress, our nervous system adapts in various ways. Trauma makes our nervous system stuck in our built-in automated defence mechanism (fight-flight-freeze-fawn). This explains why people who have experienced trauma often struggle with anxiety, depression, chronic fatigue, and even develop auto-immune diseases like Arthritis, Fibromyalgia and inflammatory bowl movement and more.

Understanding the Nervous System’s Response to Trauma

The nervous system consists of two main branches: the sympathetic nervous system (responsible for the fight-or-flight response) and the parasympathetic nervous system (which promotes relaxation and recovery). In a healthy system, these two branches work together, shifting fluidly between states of alertness and rest. However, when one experiences trauma this balance is disrupted. Dr. Gabor Maté, a renowned expert on trauma and addiction, explains that trauma isn’t just about what happened to you, it’s about how your nervous system adapted to survive (Maté, 2021). If a person experiences repeated stress or sudden terror, their nervous system may become stuck in overdrive (chronic fight-or-flight), shut down completely (freeze response) or fawn (people pleasing). This explains why trauma survivors often experience anxiety, disassociation or feeling numb.

The Effects of Trauma on the Nervous System

Hyperarousal (Fight-or-Flight Mode)

Feeling constantly anxious or on high alert
Difficulty relaxing, sleeping, or focusing
Easily startled by noises or unexpected touch
Chronic muscle tension and headaches

Hypoarousal (Freeze Mode)

Feeling numb, disconnected, or emotionally shut down
Struggling with motivation or energy
Experiencing brain fog and difficulty making decisions
Feeling emotionally detached from others\

The Fawn Response (People-Pleasing)

Automatically agreeing with others to avoid conflict
Suppressing personal needs and emotions to keep the peace
Feeling responsible for other people’s emotions
Struggling with setting boundaries and saying “no”

The fawn response is a lesser-known trauma response where individuals learn to appease others as a survival mechanism. It often develops in people who grew up in environments where their safety depended on pleasing caregivers or avoiding conflict (Walker, 2013). While it may provide short-term protection, chronic fawning can lead to a loss of identity, burnout, and resentment.

These responses are survival adaptations. If the nervous system perceives danger, it will prioritize survival over normal functioning. The problem arises when these states become chronic, making it difficult to feel safe and regulate our nervous system.

How Trauma Impacts the Body

Dr. Bessel van der Kolk, author of The Body Keeps the Score, describes how trauma is stored in the body, leading to chronic health issues such as:

Digestive problems (e.g., IBS, nausea, stomach pain) (van der Kolk, 2014)
Autoimmune disorders (linked to chronic stress and inflammation)
Chronic pain and muscle tightness (especially in the neck, shoulders, and back)
Weakened immune system, making the body more susceptible to illness

Healing the Nervous System After Trauma

The good news is that the nervous system can heal. Just as trauma wires the nervous system for survival, intentional practices can rewire it for safety and balance.

Somatic Therapy – Techniques like breathwork, EMDR, and body-based therapies help release stored trauma from the body (Levine, 2015).

Mindfulness and Meditation – Practices like yoga and meditation activate the parasympathetic nervous system, promoting relaxation and emotional regulation. Studies have shown that mindfulness increases vagal tone, which is essential for nervous system balance (Porges, 2011).

Safe Relationships – Connecting with supportive and compassionate people helps rewire the nervous system to feel safe again. Research has found that positive social interactions play a crucial role in emotional healing (Cozolino, 2014).

Movement – Gentle activities like walking, dancing, and stretching release built-up tension and promote nervous system flexibility. Movement has been shown to help process and integrate traumatic experiences (Van Der Kolk, 2014).

Breathing Exercises – Slow, deep breathing signals to the body that it is safe, shifting it out of fight-or-flight mode. Studies show that deep breathing can reduce cortisol levels and improve emotional regulation (Jerath et al., 2006).

Boundary-Setting Practices – For those who struggle with the fawn response, learning to set boundaries and prioritize personal needs is essential for healing. Establishing boundaries has been shown to improve self-esteem and reduce stress (Neff, 2011).

Final Thoughts

Trauma changes the nervous system, but healing is possible. Understanding how trauma affects the body can empower people to seek support, practice self-care, and develop strategies for recovery. As Dr. Maté emphasizes, healing comes from reconnecting with our bodies, emotions, and sense of self. By gently retraining the nervous system, we can move from survival mode to living mindfully.

References

Cozolino, L. (2014). The neuroscience of human relationships: Attachment and the developing social brain. W.W. Norton & Company.
Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural, respiratory and cardiovascular correlates. Medical Hypotheses, 67(3), 566-571.
Levine, P. A. (2015). In an unspoken voice: How the body releases trauma and restores goodness. North Atlantic Books.
Maté, G. (2021). The myth of normal: Trauma, illness, and healing in a toxic culture. Avery.
Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, 5(1), 1-12.
Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W.W. Norton & Company.
van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.
Walker, P. (2013). Complex PTSD: From surviving to thriving: A guide and map for recovering from childhood trauma. Azure Coyote Press.