Trauma can leave lasting imprints on both our minds and bodies.
When we experience traumatic events, our nervous system often gets caught in patterns of dysregulation that can persist long after the danger has passed. The good news is that with the right approaches and support, healing is possible.
At Arbor Wellness, we understand the profound impact trauma can have on your wellbeing, and we’re here to guide you through the journey of nervous system recovery and resilience.
Learn more about our Nashville mental helath treatment programs or call us now at 629-217-2658.
Understanding The Nervous System
Your autonomic nervous system (ANS) is the command center of your body, governing everything from conscious thoughts to unconscious bodily functions. It’s primarily divided into two branches:
- The Central Nervous System (CNS): Consisting of your brain and spinal cord, this is where information is processed and decisions are made.
- The Peripheral Nervous System (PNS): This includes all the nerves that branch out from the CNS and connect to the rest of your body. Within the PNS, the Autonomic Nervous System (ANS) plays a crucial role in trauma responses.
The ANS further divides into:
- The Sympathetic Nervous System: Often called our “fight or flight” response, it activates when we perceive danger.
- The Parasympathetic Nervous System: Known as our “rest and digest” or “tend and befriend” system, it helps us calm down and recover.
- The Ventral Vagal System: This newer understanding from Polyvagal Theory highlights our capacity for social engagement and connection.
How Does Trauma Affect The Nervous System?
When we experience trauma, our nervous system shifts into survival mode, prioritizing immediate safety over long-term wellbeing. This adaptive response helps us survive threatening situations, but problems arise when our system remains stuck in this heightened state.
Trauma can lead to:
- Chronic activation of the sympathetic nervous system, keeping us in a state of hyperarousal, anxiety, and vigilance
- Dysregulated stress responses that make it difficult to return to a calm baseline
- Disconnection from bodily sensations (dissociation) as a protective mechanism
- Difficulty distinguishing between real and perceived threats
- Impaired ability to self-regulate emotions and physiological states
- Challenges with trust, intimacy, and social connection
Over time, these patterns can contribute to various physical and mental health conditions, including anxiety disorders, depression, chronic pain, and autoimmune issues.
Ways To Reset Your Nervous System After Experiencing Trauma
Healing from trauma involves helping your nervous system regain its natural flexibility and resilience. Here are effective approaches to support this process:
- Mindful Breathing Practices Conscious breathing directly communicates safety to your nervous system. Deep, slow breaths activate your parasympathetic nervous system, countering the fight-or-flight response. Try box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4) or simply extending your exhales longer than your inhales to signal to your body that you’re safe.
- Somatic Experiencing: Somatic therapy is a body-oriented approach helps you gradually process traumatic energy that remains trapped in your nervous system. By gently tracking bodily sensations in a supported environment, you can release tension patterns and restore your system’s natural capacity for self-regulation.
- Regular Movement and Exercise Physical activity helps discharge excess stress hormones and trauma-related tension. Activities like yoga, tai chi, and dance can be particularly beneficial as they combine movement with mindfulness. Even simple walking in nature can help reset your nervous system patterns.
- Establishing Safety and Boundaries Creating physical, emotional, and interpersonal safety is fundamental to nervous system healing. This includes setting healthy boundaries, creating predictable routines, and ensuring your basic needs are consistently met. When your system experiences safety regularly, it can gradually learn to relax vigilance.
- Social Connection and Co-Regulation Humans are wired to co-regulate with each other. Spending time with safe, supportive people helps your nervous system calibrate and find balance. Even brief positive interactions can shift your system toward greater calm and security.
- Sensory Grounding Techniques Practices that engage your senses help anchor you in the present moment when trauma responses are triggered. Try the 5-4-3-2-1 technique (identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste) or use sensory tools like weighted blankets, soothing scents, or calming music.
- Professional Therapeutic Support Evidence-based therapies like EMDR (Eye Movement Desensitization and Reprocessing), Sensorimotor Psychotherapy, and trauma-focused cognitive-behavioral therapy can significantly support nervous system healing under professional guidance.
- Nutrition and Sleep Optimization Both nutrition and sleep profoundly impact nervous system function. Anti-inflammatory foods, regular meals, adequate hydration, and consistent sleep patterns provide the foundation your system needs to heal and regulate effectively.
How Long Does It Take To Heal Your Nervous System After Trauma?
Healing is not linear, and there’s no universal timeline for nervous system recovery. The journey varies greatly depending on factors like:
- The nature, duration, and timing of the traumatic experiences
- Your unique constitution and nervous system sensitivity
- Available resources and support systems
- Whether the trauma was relational or isolated
- The presence of ongoing stressors or triggers
Some people may notice significant shifts within weeks or months of dedicated practice, while for others with complex or developmental trauma, healing unfolds over years. What’s most important is not how quickly you heal, but that you’re moving in a direction of greater regulation, resilience, and wholeness.
Rather than focusing solely on eliminating symptoms, measure progress by noticing:
- Increased windows of tolerance for emotional experiences
- More frequent returns to baseline after activation
- Greater capacity for presence and connection
- An expanded repertoire of self-regulation skills
- Growing self-compassion and embodied awareness
How Arbor Wellness Can Help
At Arbor Wellness, we specialize in trauma-informed approaches that honor the wisdom of your body and nervous system. Our team of experienced practitioners offers:
- Trauma-sensitive therapy utilizing somatic approaches
- Mindfulness-based stress reduction programs
- Group healing experiences for safe co-regulation
- Customized movement and embodiment practices
- Nutritional support for nervous system health
- Ongoing education about the neurobiology of trauma and healing
We believe in meeting you exactly where you are in your healing journey, providing compassionate guidance without pushing or overwhelming your system. Through our integrative approach, we create the conditions for your inherent healing capacity to emerge.
Ready to begin your nervous system healing journey? Contact us today at (629) 217-2658 or verify your insurance to better understand your options. Together, we can help you move from surviving to thriving.
