Trauma Exercises: Techniques For Mind And Body Healing
The experience of trauma can result in lasting effects on an individual’s mental and physical health. Recognizing and addressing these effects can aid healing and recovery, and seeking professional support is typically recommended as well. Below, we’ll explore research-based trauma exercises that may help promote mind and body healing.
Understanding trauma and its potential effects
Trauma can stem from any number of experiences, but common examples include serious car accidents, abuse, assault, war, poverty, and natural disasters. Such situations can elicit strong emotional responses and leave lasting psychological and physical effects.
When trauma remains unresolved, it may manifest in various ways, such as physical symptoms like headaches or back pain and emotional symptoms like irritability and mood swings. When left unaddressed, it may eventually result in the development of an anxiety disorder, depression, a substance use disorder, and/or post-traumatic stress disorder.
If you are struggling with substance use, contact the SAMHSA National Helpline at (800) 662-4357 to receive support and resources. Support is available 24/7.
Understanding the connection between trauma and physical symptoms can help an individual approach healing holistically. For example, the body's physical response to trauma can create deep muscular patterns that perpetuate tension and discomfort. In addition, studies suggest that trauma may also cause changes in the immune system, which could result in elevated inflammatory factors. Inflammation is associated with many health conditions—including heart disease, diabetes, and cancer—and may also lead to chronic pain, sleep issues, and fatigue. Trauma exercises, also known as trauma-release exercises, offer a pathway to potentially alleviate these symptoms.
How trauma-release exercises work
Trauma-release exercises are designed to help individuals release muscle tension and reduce the impact of chronic stress. These exercises focus on activating the body's natural tremor mechanism, which may help release unresolved trauma stored in the muscles. Trauma-release exercises may bring about a sense of relief and promote overall mental and physical health.
A mental health professional can provide guidance and support when practicing trauma-release exercises. Their expertise ensures that the exercises are performed safely and effectively, maximizing the benefits for the individual. A professional can also provide emotional support, guiding the healing journey and making it more manageable.
Techniques for trauma release
Several approaches can be used to potentially facilitate trauma release and enhance healing. Below are some common trauma-release exercises:
- Grounding exercises. Grounding exercises are designed to bring your attention to the present moment and create a sense of stability. Examples of grounding exercises can include deep breathing, progressive muscle relaxation, and mindful walking. By focusing on the present, individuals may be able to reduce anxiety and promote a sense of calm.
- Therapeutic tremor exercises. These exercises involve inducing natural shaking or tremors in the body, which may help release muscular tension and reduce stress. Practicing these exercises regularly could promote relaxation and reduce physical symptoms associated with trauma.
- Yoga and stretching. Yoga and stretching exercises can help release deep muscular patterns to promote relaxation and reduce muscle tension, making them potentially useful tools for trauma recovery. Incorporating gentle stretches and yoga poses into a daily routine may enhance a person's well-being and support the healing process.
Potential benefits of trauma-release exercises
Trauma-releasing exercises offer numerous potential benefits for both the mind and body. By engaging in these exercises, individuals may experience:
- Reduced muscle tension. Trauma-releasing exercises can help release muscle tension that has built up as a result of chronic stress or unresolved trauma. This release may lead to a reduction in physical discomfort and pain.
- Improved mental health. Engaging in trauma-releasing exercises may improve overall mental health because they often promote relaxation and a sense of calm, which may help reduce anxiety, depression, and other emotional symptoms.
- Enhanced physical health. Trauma-releasing exercises may also improve overall physical health by addressing physical symptoms associated with trauma. Possible benefits include increased flexibility, reduced pain, and improved sleep.
While not every approach works for everyone, trauma-releasing exercises can open a pathway to healing for many individuals.
Incorporating trauma-release exercises into daily life
Developing a routine with regular physical activities designed to alleviate muscle tension and foster relaxation can be beneficial for many people. Here are some ways to incorporate trauma-release exercises into your daily schedule:
- Set aside time for practice. Consistency is key to experiencing the benefits of these exercises. Whether it's in the morning or before bed, setting aside a specific time every day to practice trauma-release exercises can help make them part of a daily routine.
- Create a calm environment. Finding a peaceful and calming environment to practice trauma-release exercises can enhance your experience. You might practice in nature, like at the park, or in a quiet, clutter-free space at home.
- Incorporate mindfulness practices. Incorporating mindfulness into the practice of trauma-release exercises may enhance their benefits by helping you focus on the present moment so you can relax more fully.
- Listen to your body. It's essential to listen to your body's cues while engaging in trauma-release exercises. If something feels uncomfortable or painful, it's okay to adjust or stop the exercise altogether.
Trauma-releasing exercises are tools for promoting relaxation and healing from past experiences that have caused emotional and physical pain. By incorporating these techniques into daily life, individuals can take an active role in their recovery journey.
The importance of professional support for healing from trauma
While practicing trauma-release exercises can be beneficial, it’s often recommended that those experiencing the effects of past trauma also seek support from a mental health professional. This type of provider can offer guidance, ensure the exercises are performed safely, and suggest additional tools for support. They can also help individuals process the emotions that may arise during the exercises and develop a personalized trauma treatment plan as needed.
If you’re finding it difficult to locate a provider near you or to fit the commute to an in-person therapy office into your schedule, you might explore online therapy instead. It allows you to get matched and then meet with a licensed therapist from the comfort of home. Evidence suggests that, in many cases, online therapy can offer similar effectiveness to in-person therapy when it comes to treating trauma and PTSD.
Healing is rarely a linear process, so finding the right combination of therapy and coping skills may take time. Trauma exercises are one possible tool in a larger self-care toolkit, and integrating them into your daily routine may contribute to improved mental and physical well-being. Regardless of the path you take toward healing, patience and self-compassion are usually helpful along the way.
Takeaway
- Previous Article
- Next Article