The Hidden Cost of Trauma: Its Impact on Physical Health and How to Heal

Author: Kai A D Morgan Campbell, Founder & Executive Director

When we think of trauma, we often focus on the emotional scars it leaves behind. But trauma doesn't just live in our minds—it leaves its mark on our bodies too. The connection between trauma and physical health is profound, often leading to chronic illnesses and other health problems that can linger for years, even decades.

Today, let’s explore how trauma affects the body and what steps we can take to heal from it.

How Trauma Affects the Body

Trauma is more than just a painful memory. Whether it’s caused by abuse, violence, loss, or any deeply distressing experience, trauma can leave a lasting imprint on the nervous system. When we experience trauma, our bodies react as though they are under threat, activating the fight, flight, or freeze response.

This stress response is supposed to protect us in dangerous situations, but when it’s constantly triggered due to unresolved trauma, it can wreak havoc on our physical health.

Here’s how:

1. Chronic Stress and Inflammation: Trauma often leads to chronic stress, which keeps the body in a heightened state of alert. This constant release of stress hormones like cortisol can cause inflammation throughout the body, contributing to conditions like heart disease, diabetes, and autoimmune disorders.

2. Weakened Immune System: When the body is in a constant state of stress, the immune system becomes compromised. This makes it harder to fight off infections, leading to frequent illnesses.

3. Digestive Issues: The gut is often referred to as the “second brain” because it’s highly sensitive to emotions. Trauma can disrupt the balance of bacteria in the gut, leading to digestive problems like irritable bowel syndrome (IBS), acid reflux, and chronic stomach pain.

4. Sleep Disturbances: Trauma can lead to insomnia, nightmares, and other sleep disorders. Poor sleep, in turn, weakens the immune system, increases stress levels, and negatively impacts overall health.

5. Chronic Pain: Unresolved trauma can also manifest as physical pain. Conditions like fibromyalgia, migraines, and chronic back pain are often linked to past trauma. The pain isn’t just in the mind—it’s the body’s way of holding onto emotional pain that hasn’t been processed.

   
   

The Science Behind Trauma’s Impact on the Body

Research in the field of psychoneuroimmunology has shown that trauma affects how the brain communicates with the rest of the body. Trauma changes the brain’s structure, particularly areas like the amygdala (responsible for fear responses) and the hippocampus (which helps regulate emotions). These changes can make it harder for trauma survivors to regulate stress, leading to long-term physical health problems.

One of the most influential studies on the subject, the Adverse Childhood Experiences (ACE) Study, found that individuals who experienced significant trauma in childhood were more likely to develop chronic diseases, mental health issues, and even a shortened lifespan. The higher the ACE score, the greater the risk for health problems later in life.

Healing from Trauma: Mind and Body Approaches

While the effects of trauma on the body can be profound, healing is absolutely possible. It’s not just about managing symptoms; it’s about addressing the root causes and helping the body find its way back to a state of balance.

Here are some evidence-based [tried and true] ways to heal from trauma:

1. Therapy and Counseling

   • Talking to a therapist who specializes in trauma can help you process painful memories in a safe environment. Techniques like Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR) are particularly effective in treating trauma.

     
     

2. Body-Based Therapies

   • Trauma is stored in the body, which is why approaches like somatic experiencing and body-focused therapies can be so powerful like Somatic Experiencing [SE]. These therapies help release the physical tension and pain that trauma leaves behind.

   • Yoga and tai chi are also great for trauma survivors because they combine physical movement with mindfulness, helping the body and mind reconnect.

     
     

3. Mindfulness and Meditation

   • Mindfulness practices, such as meditation and deep breathing, can help calm the nervous system and reduce the chronic stress response associated with trauma. Over time, mindfulness can rewire the brain to respond to stress in healthier ways.

   • Simple practices like focusing on your breath or practicing gratitude can help shift your body out of a constant state of stress.

     
     

4. Exercise

   • Regular physical activity is a natural way to release endorphins, which can improve mood and reduce anxiety. Activities like walking, swimming, or dancing not only improve physical health but also help process emotions stored in the body.

   • Cardio exercises like running or cycling can help release pent-up energy from the body’s fight-or-flight response, providing relief from anxiety and tension.

     
     

5. Nutrition and Gut Health

   • A healthy diet rich in whole foods can reduce inflammation and support the immune system. Foods like leafy greens, nuts, and fatty fish are great for brain health.

   • Consider probiotics and prebiotics to support gut health, as a healthy gut can have a positive impact on mental well-being.

     
     

6. Building Healthy Relationships

   • Trauma can make it hard to trust others, but social support is crucial for healing. Surround yourself with people who are supportive, understanding, and non-judgmental.

   • Joining support groups [even online] where you can share your experiences with others who understand what you’re going through can be incredibly healing.

     
     

The Journey to Healing

Healing from trauma is not a straight line; it’s a journey with ups and downs. It takes time, patience, and compassion for yourself. But the good news is that it’s never too late to start. Every step you take toward healing—whether it’s through therapy, mindfulness, or simply being kinder to yourself—helps you reclaim your life.

Healing from trauma is not a straight line

Remember, trauma may have changed your story, but it doesn’t have to define your future. By taking care of both your mind and body, you can find a way to heal and move forward.

For more insightful articles, visit KAHLE Blog Posts.