Trauma can deeply impact the nervous system, disrupting the brain’s stress response and triggering symptoms like hypervigilance, chronic stress, dissociation, depression, and anxiety. These effects leave the body in a prolonged state of imbalance. To help you get on the path to restoring your well-being, Wings will introduce six effective ways to heal and reset the nervous system from trauma.
The Importance of Healing the Nervous System
Healing the nervous system is crucial as trauma impacts both psychological and physiological systems. Recovery requires treatments that address both mind and body, restoring balance. Each person’s journey is unique, so identifying strategies tailored to individual needs is essential for healing and restoring a sense of peace.
Six Ways to Heal the Nervous System from Trauma
Effective trauma healing involves multiple strategies that address both psychological and physical needs. These include therapy approaches like EMDR and Trauma-Focused CBT, somatic methods such as Trauma-Informed Yoga and Somatic Experiencing, mindfulness practices, regular physical exercise, proper nutrition and sleep, and the value of social support.
1. Therapy and Counseling
Therapy is vital for trauma recovery because it provides a safe environment for exploring unpleasant memories and regulating powerful emotions. Both one-on-one and group counseling can help you build coping techniques that promote healing and resilience, allowing you to handle the impacts of trauma with greater strength and understanding. Other therapeutic techniques for processing trauma include:
i. Eye Movement Desensitization and Reprocessing (EMDR)
EMDR (Eye Movement Desensitization and Reprocessing) uses bilateral stimulation, such as guided eye movements, to assist people in processing traumatic memories and reducing their emotional impact. This therapy is especially useful for PTSD and trauma-related diseases, since it allows people to reframe painful experiences and reduce distress, encouraging a sense of emotional release and resilience.
ii. Somatic Therapies
Somatic therapies are body-centered therapies designed to help individuals release tension stored in the body due to trauma, facilitating a renewed connection with physical sensations. By focusing on bodily awareness, somatic therapies can reduce dissociation and trauma-related dysregulation, promoting a sense of groundedness and emotional stability for those affected.
iii. Trauma-Informed Yoga (TIY)
Trauma-Informed Yoga (TIY) is an adapted yoga practice emphasizing body awareness, stress reduction, and emotional regulation, making it a supportive tool for trauma recovery. TIY helps individuals reconnect with their bodies in a safe, mindful way. Research shows that TIY can effectively reduce anxiety and improve mood among trauma survivors.
2. Mindfulness
Mindfulness activities, like meditation, help reduce chronic stress by focusing on the present moment with acceptance. This practice increases self-awareness, calms the nervous system, and aids in emotional regulation. Over time, consistent mindfulness promotes inner calm, helping you recover from trauma and build resilience.
3. Physical Exercise
Regular physical activity supports trauma recovery by boosting endorphins and neurotransmitters like dopamine and serotonin, which improve mood and reduce anxiety. Exercise helps release tension, reduces stress, and enhances emotional well-being, promoting both mental and physical resilience. Consistent activity aids in healing and stability on the recovery journey.
4. Nutrition and Sleep
A proper diet supports brain function, cognitive health, and mood regulation, promoting long-term vitality and emotional well-being. At Wings, we have an in-house Registered Dietitian to teach patients how to properly fuel their bodies. Quality sleep allows your nervous system to rest and recover, enhancing emotional stability. Together, nutrition and sleep are key to healing from trauma and improving overall health.
5. Social Support
Supportive relationships are crucial for trauma healing, offering emotional warmth, security, and a sense of belonging. These connections reduce isolation, loneliness, and shame while improving emotional regulation. Trusted relationships reinforce resilience, emotional stability, and trust, helping to overcome trauma’s long-term impacts and promoting overall recovery and well-being.
6. Creative Expression
Creative expression can take many forms and is a powerful tool for processing and releasing emotions. This method promotes resilience by allowing you to externalize your feelings, which aids in emotional healing. Creative activities increase self-awareness and healing, allowing people to express their grief and reclaim a sense of control and tranquility. We understand that each patient has different interests and offer Rock to Recovery, Art Therapy, and Improv Groups as creative outlets at Wings.
How Long Does It Take to Heal a Dysregulated Nervous System?
Healing a dysregulated nervous system varies person to person, influenced by factors such as trauma intensity, support systems, and personal resilience. While many people notice significant results in three to six months, you may require longer-term treatment. Complex trauma or coexisting mental health disorders are important factors to consider as well. A sympathetic, personal approach is crucial for long-term healing.
Healing with Wings
If you’re ready to heal your nervous system from trauma, reach out to Wings today. Our specialists have expertise in working with trauma clients and understand the unique needs of adults suffering from trauma and co-occurring conditions including substance use disorder (SUD), trauma, depression, and more. We are committed to providing personalized support tailored to your healing journey.
Ready to start?
Call us at 1-888-790-9377 to speak with our caring, professional therapists and take the next step toward recovery today or Verify Your Insurance here.