It’s Not Just in Your Head: How Trauma Affects Your Body and How You Can Heal

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Have you ever noticed aches, fatigue, or tension in your body after a stressful or traumatic experience? If so, you’re not alone. When we think of trauma, we often focus on the emotional pain – fear, sadness, anxiety – but trauma doesn’t just live in our minds. It takes up residence in our bodies too, sometimes in surprising ways. In fact, many people who have gone through trauma develop physical symptoms with no obvious medical cause. This can be confusing and frustrating – you might even wonder if it’s “all in your head.” Rest assured, those physical feelings are very real. Trauma can leave an imprint on both mind and body, and understanding this mind-body connection is an important step toward healing.

Trauma in the Body: More Than Emotions

Traumatic experiences trigger our bodies’ natural “fight, flight, or freeze” response. This is our built-in alarm system – a surge of stress energy that prepares us to deal with danger. During trauma, your heart might race, your muscles tighten, and stress hormones flood your system. This reaction is meant to protect you. But when the threat has passed, our bodies don’t always return to a calm state automatically, especially if the trauma was severe or repeated. The result is that trauma can get “stuck” in the body, keeping your nervous system on high alert even when you’re safe. Over time, this constant state of tension and stress can show up as physical symptoms

Trauma isn’t just an emotional wound – it can cause real, physical pain and discomfort. Here are some common ways trauma might manifest in your body:

• Chronic aches and pain: You might develop unexplained headaches, back pain, or joint pain that don’t seem to have a physical injury behind them​. Many trauma survivors report persistent pain or migraines that conventional medicine can’t easily explain.
• Muscle tension: It’s common to feel tightness or stiffness in your neck, shoulders, or jaw. Your body may be holding on to stress, literally tensing up as if bracing for danger. Over time, this can lead to soreness and limited range of motion.
• Stomach and digestion issues: The stress from trauma can upset your digestive system. You might experience nausea, butterflies, or more chronic issues like irritable bowel syndrome (IBS). It’s not unusual for trauma to manifest as stomach aches, appetite changes, or other gastrointestinal problems.
• Fatigue and low energy: Living with trauma can be exhausting. You may feel drained or tired all the time, even after a full night’s sleep. Your body is working hard dealing with the stress hormones and hypervigilance, which can leave you feeling worn out.
• Sleep problems: Many people with a trauma history have trouble sleeping. You might struggle with insomnia, frequent nightmares, or light sleep that leaves you feeling on edge. Not getting restful sleep can, in turn, make the physical fatigue and pain worse.

These symptoms can be upsetting – you might have seen doctors who can’t find anything “wrong,” which is discouraging. But these effects of trauma on the body are very real​. Your body is not betraying you or making things up; it’s actually trying to protect you after what you’ve been through. Think of it as your nervous system’s way of saying “I remember that hurt, and I’m on guard.” The problem is that staying in guard-mode for too long keeps you in pain. The good news is, just as trauma can cause these physical issues, healing from trauma can help improve them.

The Mind-Body Connection in Simple Terms

Why does trauma cause physical symptoms? The answer lies in the close connection between our minds and bodies. Our brains and bodies constantly “talk” to each other. When you experience something scary or harmful, your brain sends signals to your body to respond. Your heart beats faster, breathing quickens, and muscles tense up to help you survive. This is often called the fight-or-flight response – an automatic survival mode. For example, if you narrowly avoid a car accident, you might notice your hands shaking or your heart pounding; that’s your body reacting to stress.

In the case of trauma, especially ongoing or past trauma, sometimes that stress reaction doesn’t turn off completely. It’s like an alarm that keeps ringing. Your body might stay in a semi-emergency state, flooded with stress hormones and tension. This can lead to long-term issues: your digestion might slow down or act up (because the body thinks “now is not the time to eat, there’s danger!”), your immune system can get weaker, and your muscles stay tight ready to spring into action​. Over weeks or years, this state of high alert may contribute to chronic pain conditions, fatigue syndromes, and other health problems​. In fact, people who have been through serious trauma are more likely to experience conditions like fibromyalgia or chronic fatigue syndrome, where pain and tiredness are chronic companions.

It’s important to remember that these physical responses are not your fault. You didn’t choose to feel this way; your body is reacting to what happened to you. In a sense, your body remembers the trauma even if you try to forget it. That can be frustrating, but it also means by working with your body – not just your thoughts – you can find new ways to feel better. This mind-body connection means that healing emotionally can ease physical symptoms, and calming your body can also help your mind feel safer. Your body and mind are on the same team, and we want to get them both back to a place of balance.

Tools to Help Your Body and Mind Heal

The idea of calming your “nervous system” might sound technical, but it really just means helping your body shift out of that fight-or-flight mode. You can learn to gently signal to your body that it’s okay to relax and feel safe. Here are some accessible, simple tools for healing and nervous system regulation that you can try at your own pace:

• Deep breathing exercises: One of the easiest ways to calm your body is through your breath. When we’re anxious or upset, our breathing often becomes rapid and shallow. By contrast, slow, deep breaths tell your body that you are safe. Try this: breathe in slowly for a count of 4, then breathe out for a count of 6 or 7. Making your exhale longer than your inhale helps activate the body’s relaxation response. Even just a few minutes of deep breathing can reduce tension and lower anxiety. It might feel strange at first, but with practice you’ll notice you start feeling a bit calmer with each breath.
• Grounding techniques: Grounding means bringing your attention to the here and now, which can calm a revved-up mind and body. For example, focus on your senses – name five things you can see in the room, four things you can feel (your feet on the floor, your hand on your knee), three things you can hear, and so on. You can also try running cool or warm water over your hands and really pay attention to the temperature and sensation. These simple actions draw you out of swirling thoughts or scary memories and back into the present moment. As your mind focuses on something simple and real, your heartbeat slows and your muscles can relax a bit. Grounding yourself in this way reminds your body that right now you are okay.
• Gentle movement and stretching: Trauma can leave your body full of nervous energy or muscle tension, and movement is a natural way to release that. You don’t need an intense workout – even gentle movement helps. Consider things like yoga, taking a slow walk, dancing to a favorite song when no one’s watching, or just stretching your arms and neck. Pay attention to how your body feels when you move. Stretching and movement can loosen tight areas and also burn off some of the adrenaline that comes with stress. For instance, you might gently roll your shoulders or do a little shaking out of your hands and legs to literally shake off the tension. Over time, regular light movement can teach your body that it’s okay to loosen up and not stay frozen in defense mode.
• Body scan and muscle relaxation: This is a calming exercise you can do anywhere. A body scan means mentally checking in with each part of your body, from head to toe, and noticing sensations without judgment. Find a comfortable position and take a few breaths, then slowly move your attention through your body. When you notice a spot that’s tense (for example, tight shoulders or clenched jaw), consciously release those muscles. You can even combine this with muscle relaxation techniques: tense a muscle group for a few seconds and then let go, feeling the difference. For example, press your feet hard into the floor for 5 seconds, then relax them. Or scrunch your shoulders up to your ears, hold, and then drop them. This practice helps discharge pent-up tension and teaches your body the feeling of relaxation. Little by little, it can reduce overall pain and stiffness.
• Visualization and safe place imagery: Our minds are powerful. Simply imagining a peaceful, safe scene can help calm your physical stress response. You might close your eyes and picture yourself on a warm, calming beach, or recall a time and place when you felt secure and at ease. Engage your senses in the visualization – hear the gentle ocean waves, feel the sun on your skin or the softness of grass if you imagine a cozy garden. By immersing yourself in a positive mental scene, you can actually cue your body to relax. Your brain responds to these imagined safe experiences much like it would to a real safe experience, which can slow your heart rate and release muscle tension. This is a handy tool if you’re feeling overwhelmed: take a moment to “escape” to a calming place in your mind.

Try to practice these tools when you feel even mildly stressed, not just during a full panic moment. With repetition, you’re teaching your nervous system how to settle. Remember, go at your own pace – if any exercise makes you uncomfortable, it’s okay to stop. Everyone is different, so find what techniques feel soothing for you. Some people respond well to breathing exercises, while others might find movement or grounding more helpful. There’s no wrong way to do this; it’s about giving yourself options to feel better.

Healing Is a Journey (Be Kind to Yourself)

Healing from trauma – both the emotional and physical effects – takes time and patience. Just as these body responses didn’t develop overnight, they won’t disappear overnight either. So, be gentle with yourself. If you have a day where the pain or anxiety flares up, don’t judge yourself for it; it’s part of the healing process. Celebrate the small wins, like a day with fewer headaches or a better night’s sleep.

Also, know that you don’t have to do this alone. While tools like breathwork and grounding can be very helpful, sometimes support from others makes a big difference​. This could mean talking to understanding friends or family, joining a support group of others who have been through similar experiences, or working with a trauma-informed therapist. Therapists trained in mind-body techniques (like Cognitive Behavioural Therapy, EMDR, or Schema Therapy) can guide you through deeper healing and help release trauma that’s “stuck” in your system. There is no shame in seeking help – it’s a sign of strength and self-care.

Above all, remember that your body has an amazing capacity to heal. The fact that you’re experiencing these symptoms just shows how hard your body has been working to protect you. With the right tools and support, you can teach your body that it doesn’t have to stay in survival mode anymore. Bit by bit, you can start to feel safer, more relaxed, and more at home in your own skin.

At Incontact, we understand the deep connection between trauma and the body. Our trauma-informed therapists create a compassionate space where you can explore your experiences, learn to regulate your nervous system, and begin your healing journey at your own pace. Whether you’re just starting out or continuing the work, we’re here to support you every step of the way.

You’ve survived the trauma — now let’s help your body and mind remember what safety feels like. Reach out to us when you’re ready. Healing is possible, and you don’t have to do it alone.