Trauma is a deeply unsettling experience that often leaves lasting effects on the mind, body, and soul. It arises from events such as abuse, accidents, loss, neglect, or significant life changes. Even though we know how trauma affects our feelings and mind, many people don’t realize how it shows up in our body and emotions.
Trauma tends to be stored in the body and can lead to physical discomfort, emotional distress, and behavioral changes. However, the good news is that trauma can be released, and recognizing the signs your body is releasing trauma is essential to healing. In this article, we’ll cover signs, myths, and facts about trauma release, along with helpful therapies and practices..
What is Trauma?
Trauma is often defined as a deeply distressing or disturbing experience that overwhelms an individual’s ability to cope. The definition of trauma varies based on its nature and impact on the individual. Peter A. Levine defines trauma as a physical response to being overwhelmed by events.
Trauma can be emotional, like abuse or loss, or physical, from accidents or injuries. The body holds onto trauma, causing physical and emotional symptoms long after the event.
Types of Trauma
Trauma can be categorized into different types based on their origin:
- Acute Trauma: Trauma caused by a single, intense event like a car accident or natural disaster.
- Chronic Trauma: Trauma that results from prolonged exposure to stressful or harmful situations, such as ongoing abuse or neglect.
- Complex Trauma: Occurs when a person is exposed to multiple or repeated traumatic events over an extended period, often during childhood.
- Generational Trauma: Trauma that is passed down through generations, impacting individuals whose ancestors experienced significant trauma.
Signs Your Body is Releasing Trauma
One of the most critical aspects of trauma recovery is understanding how the body responds and releases trauma. Here are some key signs that your body is actively releasing stored trauma:
1. Increased Awareness of Physical Sensations
When trauma is stored in the body, physical symptoms like muscle tension, headaches, and fatigue are common. As the body begins to release this stored trauma, you may notice heightened awareness of physical sensations such as tightness in your back, shoulders, or abdomen. Peter Levine, a renowned expert in somatic healing, emphasizes that trauma is stored in the body, and these physical sensations are a key part of the release process.
- Metrics: Studies show that 70-90% of trauma is somatically stored in the body, meaning people often feel physical symptoms like tension, pain, or fatigue as trauma releases.
2. Emotional Outbursts or Fluctuating Emotions
Trauma stored in the body often manifests as emotional distress. When the body starts releasing trauma, you may experience sudden emotional releases — such as crying, laughter, anger, or sadness — that come out without warning. These are part of the body processing and letting go of stored trauma.
- Myth: Many believe that experiencing emotional outbursts is a sign of regression or weakness. In reality, these responses are a vital part of healing and processing trauma.
3. Sleep Disturbances and Vivid Dreams
Trauma often disrupts sleep patterns. When trauma is stored, many individuals experience nightmares, restless sleep, or night sweats. However, as trauma releases, you might find your sleep disturbances decreasing and experiencing more restful sleep.
- Metric: According to research, 70% of individuals with trauma report sleep disturbances, and many find improved sleep as they process and release trauma.
4. Involuntary Movements or Shaking
Trauma stored in the nervous system can result in involuntary movements like trembling or shaking. These physical symptoms are often the body’s way of releasing stored tension. Peter Levine describes this as a natural survival response, where the body seeks to restore balance.
- Fact: Peter Levine’s Somatic Experiencing (SE) method focuses on using body-based techniques like shaking to help release trauma.
5. Hyper-Independence or Avoidance Behaviors
When trauma is not addressed, individuals often develop hyper-independence as a coping mechanism. They may avoid seeking help or avoid social situations due to fear of being overwhelmed. As trauma is released, you may notice a reduction in these behaviors, allowing for greater emotional openness and connection.
- Myth: Some believe hyper-independence is a sign of strength. In reality, it often stems from unresolved trauma.
6. Feeling Disconnected from Emotions or Surroundings
Trauma often leaves individuals feeling disconnected from their emotions and surroundings. However, as the body begins to release trauma, emotional reconnection often occurs. You may experience heightened sensitivity to your environment, empathy, and a deeper sense of self-awareness.
- Fact: Trauma-informed care emphasizes the importance of reconnecting with emotions and surroundings as a crucial step in healing.
7. Shift in Emotional Patterns
As trauma is released, individuals often experience shifts in emotional patterns. Negative emotional triggers that once dominated your life may decrease, allowing for healthier emotional regulation and a sense of peace.
- Fact: Trauma-focused Cognitive Behavioral Therapy (CBT) aims to address these emotional patterns and help individuals reframe their responses to trauma.
Trauma-Informed Practices and Exercises
Trauma-informed care focuses on understanding how trauma affects individuals and providing healing approaches that are respectful of those experiences. Here are some trauma-informed practices and exercises to promote trauma release:
1. Somatic Healing Techniques
Somatic healing, pioneered by Peter Levine, involves body-based techniques to help release trauma stored in the body. These techniques include:
- Breathwork: Controlled breathing can help regulate the nervous system and reduce stress.
- Tension Release Exercises: Activities like yoga, stretching, or gentle movements can help release physical tension.
- Shaking: Movement-based techniques like shaking help discharge the energy of stored trauma.
2. Trauma Release Exercises (TRE)
TRE (Tension and Trauma Release Exercises) are specifically designed to release stored tension and trauma from the body through gentle, involuntary shaking or muscle movement. These exercises encourage the nervous system to regain balance and release trauma.
3. Trauma-Focused CBT
Cognitive Behavioral Therapy (CBT) is a widely used therapeutic approach for addressing trauma. Trauma-focused CBT helps individuals identify and challenge negative thought patterns associated with trauma, while providing tools for emotional regulation and coping.
4. Window of Tolerance
The concept of the “window of tolerance” refers to the optimal state of arousal where the nervous system functions effectively. Trauma-informed practices aim to help individuals stay within their window of tolerance, avoiding hyperarousal (overactive responses) or hypoarousal (numbness).
Generational and Childhood Trauma
Generational trauma refers to the transfer of trauma-related experiences from one generation to the next. This can impact physical health, emotional well-being, and behavioral patterns. Childhood trauma, particularly, has lasting effects on an individual’s development and well-being.
- Childhood Trauma Test: Tools such as the Adverse Childhood Experiences (ACEs) test measure the impact of childhood trauma on adult health.
- Trauma-Informed CBT for Childhood Trauma: CBT specifically designed for children addresses distorted thinking patterns rooted in early trauma and helps promote healing.
Conclusion
Trauma is a complex and deeply rooted experience that impacts both the mind and body. Recognizing the signs that your body is releasing trauma — such as physical discomfort, emotional outbursts, sleep disturbances, and shifting emotional patterns — is essential in understanding and healing from the effects of trauma.
If you are experiencing any of these signs, or if you suspect trauma may be affecting your well-being, book a free appointment with us to explore trauma release therapies and begin your journey toward healing.