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Trauma affects the brain, the body and the mind through a series of complex neurobiological processes and that’s why healing goes far beyond the therapist's office. Understanding the brain and body’s role in trauma can lead to more effective therapies and interventions. In this article we'll dive into 7 neuroscience discoveries that can actually help you heal from trauma without stepping foot in a therapist office.
So, Let’s talk about the brain!
1. The Visual Cortex and The Fear Response:
The visual cortex, located in the back of the brain, is responsible for processing visual information, but neuroscientists have discovered that the visual cortex actually plays a pivotal role in the fear response. Trauma survivors often experience heightened fear and anxiety, and understanding how the brain processes these emotions through the visual cortex can help in developing targeted interventions.
One example of this is EMDR, or (Eye Movement Desensitization and Reprocessing) which is an evidence based therapy developed in the late 1980’s by an American psychologist, Francine Shapiro. I have tried with excellent results, and it has been effective in treating even severe cases of PTSD but until recently it was unclear exactly why or how it works.
The process involves voluntary rapid eye movement, or moving the eyes side to side by focusing on a light or an object. Typically this is administered by a therapist who guides you through the disruptive memories by asking you a series of questions regarding the traumatizing events.
However, neuroscientists have started to unravel the mystery of why it actually works, which means that we are able to develop better and more precise interventions to help you regain control in the moment that anxiety and panic attacks are happening.
Turns out that side to side eye movement actually reduces the amygdala response in the brain. This is the survival part of the brain that triggers the fight, flight, freeze response, and releases cortisol and adrenaline during events that it perceives as threatening. When this happens we experience this through emotions and sensations in the body like anxiety, stress, panic, overwhelm, nervous stomach, shortness of breath and many other responses.
The cool part is that activating your eyes into a full range of motion, especially while walking, can shut down this response in the fear center of your brain, giving you more control over your emotions and allowing you to think more clearly in stressful situations.
So the next time you feel overwhelmed or anxious, try taking a walk and observe your surroundings to the left and right of you.
2. The Brain-Gut Connection:
Scientists have known about the Gut-Brain connection for literally hundreds of years. In 1765 Robert Whytt, a Scottish physician discovered hundreds of nerve connections in the stomach and digestive tract and theorized that this link between the brain and the major organs was responsible for eliciting emotional responses.
Recent studies show that trauma can disrupt the intricate balance of the millions of microorganisms living in our gut. These imbalances can affect our ability to regulate our emotions and stress responses, which is tied directly to our mental health.
Gut-focused therapies such as probiotics and dietary changes can restore the microbiome's balance and improve mental health. Recent research published in the Journal Nutrition discovered that three specific probiotic strains, namely Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum, were associated with a reduction in depression symptoms.
And previous studies have also connected various probiotic strains, including lactobacillus and bifidobacterium, with relief from Depression, OCD, ADHD, and other mental health conditions.
This is becoming a really big deal, and there is an entire industry surrounding this topic. There are even some at home microbiome therapies you can explore. Such as Viome, an at home microbiome test kit, and customized pre and probiotics based on your results. This is in no way sponsored, however I was pretty curious so I recently ordered a kit - so I’ll let you know how that turns out.
I’m not a nutritionist or a medical professional, so I definitely recommend talking to a trauma informed, and functional medicine Dr. about your gut health, and how it might be impacting your mental well-being and other trauma symptoms.
3. Mirror Neurons:
Mirror Neurons are specialized brain cells that are primarily found in areas of the brain associated with motor functions, such as the premotor cortex and the inferior parietal cortex. They were first discovered in the 1990s by a team of Italian neuroscientists led by Dr. Giacomo Rizzolatti at the University of Parma. And since then researchers have discovered that mirror neurons play a huge role in how we interact with each other including how we empathize with strangers, how we complete creative tasks together and even what drives us to aggression.
What’s really cool is that these neurons fire not only when we perform a specific action but also when we observe someone else performing the same action. Which is why yawning is contagious. This unique property allows us to "mirror" or mimic the actions, emotions, and intentions of others, enabling us to understand and empathize with their experiences.
This is important to trauma recovery for 2 reasons. The first seems more obvious. We need supportive people around us, who can sympathize and empathize with our struggles. And because oftentimes trauma survivors, especially those who have had long term exposure or prolonged trauma responses are more likely to be struggling with dysregulation, and can have a difficult time accessing their emotions.
By engaging in activities that turn on our mirror neurons we can activate something called the social nervous system which is a non-scientific term that refers to the neural mechanisms and brain regions involved in processing social cues, emotions, and social interactions. This is important because it allows us to do something called co-regulation.
Coregulation is a process that naturally occurs between humans (and even animals) where we unconsciously and mutually influence and regulate each other's physiological, emotional, and behavioral states.
If you have ever heard the Jim Rhone quote “You are the average of the five people you spend the most time with.” -this is basically the neuroscience behind it.
So, if you are struggling to regulate your nervous system or to move forward, turning on some mirror neurons can help you get there faster, even just by watching. This is all about the people around you.
Supportive social connections are a huge part of this. Spending time with people who feel safe, and who can exhibit empathy will naturally allow your brain and body to find a state of calm. Be mindful of this, if you have been struggling with CPTSD for a long time, being around calm people can be uncomfortable at first, but allowing yourself to sit with that discomfort, even as a passive observer, will pay off.
Furthermore, role models and mentors can help you overcome challenges and grow. Look for people who have walked a mile or two in your shoes, and have achieved what you are seeking. This is one of the biggest advantages of finding the right coach.
And don’t underestimate your brain's own superpowers. One of the cool parts of mirror neurons is that they don’t always know the difference between real and imagined. So visualizing different mental states, and bodily sensations will actually elicit these responses in your own body.
I use hypnosis with many of my clients to guide them through different physiological states, and help them process traumatic memories by tapping into this superpower of their brains.
4. Epigenetics
Epigenetics is the study of heritable changes in gene expression and function that do not involve alterations to the underlying DNA sequence.... DId your eyes glaze over a bit reading that sentence? Mine too!
In other words your epigenome, it is like the volume control on your DNA. If your DNA was a song, your epigenome can turn volume up or down on different parts, based on your experiences without altering the lyrics, or melody.
So this one is technically not a Neuroscience discovery, but the two fields are closely related, because the study of Epigenetics helps explain how environmental factors and experiences can influence the development and function of the nervous system.
Recent research shows that trauma can lead to epigenetic changes, altering gene expression and increasing vulnerability to mental health issues.
Scientists have actually discovered that the effects of neurobiological trauma can be traced back as far as 5 generations, however other studies suggest that maternal epigenome effects are filtered out after 3 generations. Still, That means you may be experiencing your grandmothers, great grandmother’s trauma responses. (Mind Blown!)
Epigenetic therapy is still in its early stages, and definitely not a DIY intervention, but understanding your genetic predisposition to certain nervous system disorders and diseases can actually help tailor treatment plans.
This is where we can determine the difference between nurture versus nature. Meaning if you were born with certain predispositions, your nervous system may have a higher or lower baseline for certain conditions. Or if these changes were a result of personal experiences, different approaches can be taken to mitigate the generational effect.
It’s important to remember that, just because you were born with it, doesn’t mean you are stuck with it! The cool part about epigenetics is that these biomarkers can be turned on and off through creating new and healthy baselines in your nervous system, and rewiring the brain, with something called Neuroplasticity.
Which Brings me to…
5. Neuroplasticity:
The brain's ability to change and adapt is known as Neural Plasticity, and it’s a key element in trauma recovery.
For hundreds of years the brain was thought to be “fixed” or unchangeable after a certain age. But thanks to Michael Merzenich and Edward Taub in the 1970s and 1980s, whose research on traumatic brain injuries debunked this myth.
This discovery is especially promising for trauma survivors.
Trauma can significantly impact the brain, leading to changes in neural pathways associated with fear, anxiety, and stress. Neuroplasticity suggests that these pathways can be reorganized and rewired.
By tapping into this natural ability of the brain means that individuals can reduce the impact of traumatic memories and regain control over their emotional responses.
Just like your brain was able to make nearly instantaneous changes when experiencing a traumatic event, it can be rewired back to baseline, or better yet to adapt with greater resilience.
Now this is the fun part for me.
For those of you who don’t know me, I’m a trauma informed peak performance expert, and most of my work centers around rewiring the brain and the nervous system to not only help you get your life back after trauma, but to help you achieve bigger and better things, that you never thought possible especially with trauma.
This process is called Post Traumatic Growth, and it wouldn't be possible without Neuroplasticity.
6. Neurofeedback:
This is one of the tools in my tools box that I use to help my client achieve PTG .
Neurofeedback is a cutting-edge therapy that uses real-time brain activity data to help individuals learn how to self-regulate their brain functions.
Professional neurofeedback sessions involve monitoring brain activity and providing real-time feedback.
There are home-based neurofeedback programs available (NOT SPONSORED :])
Neuroptimal which advertises itself as a non-invasive at home treatment for anxiety, ADHD, and stress, and can cost between $600-1000/ month to rent, and upwards of $7000 to purchase a limited use device*
BrainMaster Technologies offers a range of EEG-based neurofeedback equipment and software that is typically used in a clinical setting but it could be used at home if you have about $25k laying around.
Muse Headband is a bit more affordable with a $300 option and a $500 option. It’s not a traditional neurofeedback system, but it does use real-time feedback to help improve focus and relaxation through meditation.
While these devices may be effective, they can be cost prohibitive and limited, when you consider that Neuroplasticity is only one piece of the trauma recovery process.
I actually don’t use any of the devices with my clients, because there are simpler tools that are available to almost everyone, and the real work is done in your brain, in real life scenarios, not by some external device.
For example, I use my fitness watch. It has a feature that tracks my heart rate and breathing rate and also has a system for determining my stress level on a scale of 1 to at least 13, because that's the highest I'v ever seen it go.
I can create short training sessions for myself or my clients where we take baseline measurements and go through a nervous system regulating exercise, and we manually track the results. This works on the unconscious level but also puts my clients in greater control because they can track their progress on the conscious level as well.
And this has a secondary effect. When you actively participate in making decisions about your own healing, it stops feeling like something that is happening to you, and it starts feeling like something that is happening by you, which is one the fundamental shifts that must happen in order to recover fully.
Another tool I use is a Heart rate variability monitor or HRV on my cell phone. I like this one because it most closely mimics my first experience with Neurofeedback. When I was laying in a hospital bed, after surviving attempted murder, I had all kinds of monitors hooked up to me. I began having a flashback, and started to dissociate. I heard my heart monitor begin to beep rapidly, and that auditory feedback actually helped keep me present.
I was able to stay focused on the sensations in my body, and I quickly reminded myself to think about my kitten. Now, I do remember being frustrated that I couldn't actually form a picture of her in my mind because of the insane stress response happening in my brain, but the proof was in the pudding. Just thinking about her, and trying to create that mental picture, was enough. I could hear the heart rate monitor slowing down, surprisingly quickly actually. Apparently this surprised the nurses as well, who rushed into my room to check on me thinking I was playing with buttons.
The last bit of neuroscience I want to talk about might be one of the most important discoveries in trauma recovery…
#7 The Vagus Nerve:
The Vagus nerve is the longest cranial nerve, connecting the brain to every major organ in the body, as well as, to our ears, our throat and vocal cords, and even our facial muscles. It is responsible for regulating the essential functions of the body that keep us alive like modulating our heartbeat and ensuring that we breath even without thinking about it. It also allows us voluntary control over things like speech and swallowing.
But the cool thing about the vagus nerve is its fairly unique ability as a bidirectional communication system. While most nerves mainly carry signals from the brain to the body, the vagus nerve operates as a two-way street, also bringing information from the body back to the brain.
To understand why this matters in trauma recovery, I need to talk about some old white dudes.
In 1932 Sir Charles Sherrington and Edgar Adrien won the Nobel Prize in Physiology Medicine for “their discoveries regarding the functions of neurons.” They initiated the exploration of the vagus nerve, for its potential impact on our emotional well-being.
This research made way for Neuroscientist Dr. Stephen Porges, who in the early 1990’s developed something you may have heard of in your own recovery journey- Polyvagal Theory. Porges’ work shifted our understanding of the vagus nerve's role in not only our physical states but also our emotional experiences and our body's responses to stress and trauma.
Then in 2014, Psychiatrist Dr. Bessel van der Kolk expanded this in his book “The Body Keeps the Score” where he was able to translate this theory into a more practical understanding of how emotional trauma is not merely a psychological problem, but it is deeply rooted in how our brains and bodies store trauma information.
Here’s why this really matters. When past traumas are triggered, signals are sent from the brain to the body when it engages the Fight, Flight, Freeze response. We often experience this as racing heart rates, and hyperventilation, or we might feel a knot in our stomach, or lump in our throat. One of the hardest parts of struggling with trauma is that it can often feel like we don’t have control and we are at the mercy of whatever our brain and body want to do, and we are just along for the bumpy and painful ride.
But having a better understanding of the vagus nerve means that we actually have more control than we think. Remember that the vagus nerve is a 2 way street and only about 20% of that information is coming from the brain and going to the body, which means that the other 80% is going from the body to the brain.
That means that we can actually send signals back to the brain by engaging the body and stimulating the vagus nerve to calm the trauma response.
Even simple things like humming or singing can tone the vagus nerve and promote relaxation. Deep diaphragmatic breathing or simply rubbing your earlobes can calm hypervigilance and Bilateral stimulation such as tapping your shoulders, or passing a ball from one hand to another can help you focus and regain control of racing thoughts.
There are literally hundreds of other exercises I use with my clients depending on what they are actively experiencing, in the moment, to help activate the vagus nerve and shift the state of their nervous system.
If you are into tech and are looking for more passive ways to do this, there are Vagus Nerve Stimulation (VNS) devices, such as NeuroSym. Which according to their own website works by...
“modulating your nervous system to restore neural network functions.” and claims to help people who are experiencing Anxiety, Depression, Stress and Fatigue.”
This will set you back about 700 Euros or $740 USD and comes with a long list of warnings and medical considerations.
This is not sponsored, I have never used any of these devices, and I would strongly recommend that you consult with a medical professional before trying them.
I do think it's very cool however, that we are gaining a level of understanding about the brian and the nervous system that we are developing technologies to help us regain control of things that until recently we had very little understanding of.
It’s this understanding that will significantly help people, by reducing the impact that traumatic experiences have on our lives.
If you want more Touchy Feely Super Science on healing trauma, peak performance and truama informed entreprenuership - Subscribe to my Blog and Newletter!
Article Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9786924/#:~:text=%E2%80%9CThe%20nervous%20sympathy%E2%80%9D%20was%20a,nervous%20energy%E2%80%9D%20%5B37%5D.
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Acta psychiatrica Scandinavica (2020). “The Gut Microbiome and Inflammation in Obsessive-Compulsive Disorder Patients Compared to Age- and Sex-Matched Controls: A Pilot Study”