Trauma can stem from a single overwhelming event—often called “big T” trauma—or from a series of smaller, repeated hardships sometimes referred to as “little t” trauma. In both cases, the effects can go well beyond our thoughts and emotions and live within our bodies. Leading experts like Dr. Bessel van der Kolk, Dr. Bruce Perry, Dr. Dan Siegel, Dr. Janina Fisher, Dr. Francine Shapiro, Pete Walker, and Resmaa Menakem all underscore how unprocessed traumatic stress can manifest as tension, pain, or dysregulation in the nervous system. Recognizing that trauma has a bodily component can guide us toward deeper, more holistic paths of healing.
Why the Body Matters
• Dr. Bessel van der Kolk (The Body Keeps the Score) highlights that trauma frequently shows up as chronic muscle tension, restlessness, or difficulty feeling calm—even when there’s no immediate danger.
• Dr. Bruce Perry explores how early-life adversity can alter brain development, priming our bodies to remain hypervigilant or anxious.
• Dr. Dan Siegel notes that when stress pushes us outside our “window of tolerance,” we can get stuck in hyperarousal (feeling amped up) or hypoarousal (feeling numb). Physical cues often reveal where we stand on that spectrum.
• Pete Walker describes how repeated “little t” traumas can lead to emotional flashbacks—sudden waves of fear or sadness accompanied by bodily sensations like pounding heart or shaking.
Somatic & Expressive Interventions
1. Somatic Experiencing & Related Body-Focused Modalities
• Dr. Peter Levine introduced Somatic Experiencing, where individuals tune into physical sensations tied to past stress. Gently completing a fight-or-flight response helps release built-up tension.
• Resmaa Menakem (My Grandmother’s Hands) highlights how racial and intergenerational trauma is stored in the body, advocating somatic practices (e.g., grounding, shaking, or breathing) for sustained healing.
2. EMDR & Bilateral Stimulation
• Dr. Francine Shapiro developed EMDR (Eye Movement Desensitization and Reprocessing), which uses bilateral stimulation (eye movements or tapping) to reprocess traumatic memories. This can ease physiological symptoms like elevated heart rate or knotted muscles.
3. Expressive Therapies
• Techniques like dance, art, and music tap into nonverbal parts of the brain, allowing for the release of tension and emotion beyond words. Dr. Janina Fisher integrates movement and creativity to help clients reconcile fragmented bodily memories with their present reality.
Signs Your Body May Be Holding Trauma/Chronic Stress
• Chronic Muscle Tension (e.g., clenched jaw, stiff shoulders)
• Digestive Upset (knots in your stomach, IBS, or nausea)
• Sleep Disturbances (frequent waking, nightmares)
• Hypervigilance (easily startled, difficulty relaxing)
• Emotional Swings (sudden waves of fear, anger, or sadness)
Pathways to Healing
• Body-Centered Practices: Simple grounding exercises or mindful breathwork can help you notice and safely release physical tension.
• Rhythmic Activities: Walking, dancing, or drumming engage bilateral movement—naturally soothing the nervous system.
• Professional Support: A therapist trained in somatic, EMDR, or expressive approaches can guide you through the physiological aspects of trauma.
• Self-Compassion & Patience: Healing often takes time, and it’s essential to treat yourself gently throughout the process.
A Note on Individual Differences
While somatic and expressive methods offer profound relief for many, each person’s path to healing is unique. Some may find other therapeutic modalities—such as talk therapy or medication management—more helpful, or prefer an approach that combines different techniques. If you’re unsure, consulting with a mental health professional can help determine which path is best suited to your needs.
Embracing the Body’s Wisdom
Trauma isn’t just a past event; it can persist in your tissues and nervous system until you actively address it. By tuning into the body’s cues and integrating holistic approaches, you can gently guide yourself back toward a sense of safety and connection. The body, once a storehouse of pain, can become a wellspring of resilience and self-discovery—reminding us that healing often begins on the inside.