Trauma isn't just something we "get over." It doesn't disappear because we will it away. Instead, trauma settles deep within us, affecting our bodies and minds in ways we might not even realize. For many, the path to healing trauma involves not just talking about it but actually releasing it from our bodies. As a Houston-based psychotherapist, I've seen firsthand how transformative this process can be, especially with the help of Eye Movement Desensitization and Reprocessing (EMDR) therapy. Let's explore how trauma lodges itself in the body and how we can begin to release it.
Understanding Trauma in the Body
When we experience a traumatic event, our bodies go into survival mode. The fight, flight, or freeze response kicks in, flooding our system with stress hormones like adrenaline and cortisol. This response is incredibly useful in the moment, helping us react quickly to danger. However, when the trauma is not processed properly, these stress responses can become stuck, causing a host of physical and emotional issues.
Common signs that trauma is lodged in the body include chronic pain, digestive issues, headaches, and a general sense of tension or unease. Emotionally, we might experience anxiety, depression, flashbacks, or an inability to connect with others. It's as if our bodies are constantly bracing for impact, even when the danger has long passed.
The Role of EMDR in Releasing Trauma
Eye Movement Desensitization and Reprocessing (EMDR) therapy is a powerful tool for helping individuals process and release trauma. Developed by Francine Shapiro in the late 1980s, EMDR has been extensively researched and is recognized as an effective treatment for post-traumatic stress disorder (PTSD) and other trauma-related conditions.
The core idea behind EMDR is that traumatic memories are not processed in the same way as normal memories. They remain stuck in the brain, causing ongoing distress. EMDR helps to "unstick" these memories, allowing them to be processed and integrated into the individual's overall life narrative.
How EMDR Works
During an EMDR session, the therapist guides the client through a series of eye movements, taps, or sounds while the client focuses on a specific traumatic memory. This bilateral stimulation (engaging both sides of the brain) is believed to mimic the natural processing that occurs during REM sleep. As the client focuses on the memory and follows the bilateral stimulation, the memory can become less vivid and less emotionally charged.
It's not just about desensitization, though. EMDR also involves reprocessing the traumatic memory, meaning the client can start to view it in a different, more adaptive way. For example, a memory of a car accident might shift from "I'm in danger" to "It was a scary event, but I survived and learned how to be more cautious."
The Mind-Body Connection in EMDR
One of the reasons EMDR is so effective for trauma is that it directly engages the mind-body connection. By working with both the mental and physical aspects of trauma, EMDR helps clients release the stored energy and tension that keeps them stuck.
Clients often report physical sensations during EMDR sessions, such as tingling, warmth, or a sense of heaviness lifting. These sensations are signs that the body is releasing the trauma. It's a powerful reminder that our bodies hold onto experiences in ways we might not consciously understand.
Practical Tips for Releasing Trauma from the Body
While EMDR is a specialized therapy that requires a trained practitioner, there are also everyday practices that can help support the release of trauma from the body. Here are some practical tips to incorporate into your healing journey:
1. Mindful Movement
Engaging in mindful movement practices like yoga, tai chi, or qigong can help you connect with your body and release stored tension. These practices encourage gentle, deliberate movements that promote relaxation and awareness.
2. Breathwork
Breathing exercises can be incredibly grounding and help regulate the nervous system. Try techniques like diaphragmatic breathing, where you breathe deeply into your belly, or the 4-7-8 technique, which involves inhaling for four counts, holding for seven, and exhaling for eight.
Watch this video from Wilson Counseling with deep breathing techniques to help you regulate your nervous system.
3. Grounding Techniques
Grounding exercises can help you feel more present in your body and the moment. Simple techniques include walking barefoot on grass, holding a comforting object, or practicing progressive muscle relaxation.
Watch this video from Wilson Counseling on how to ground yourself through progressive muscle relaxation.
4. Creative Expression
Engaging in creative activities like drawing, painting, or dancing can be a powerful way to express and release emotions that are difficult to put into words. Letting your creativity flow can provide a sense of relief and catharsis.
5. Nature Connection
Spending time in nature can be incredibly healing. Whether it's a walk in the park, hiking, or simply sitting by a body of water, nature has a way of calming the mind and soothing the body.
6. Therapeutic Touch
Massage, acupuncture, and other forms of therapeutic touch can help release physical tension and promote relaxation. These therapies can also help increase body awareness and foster a sense of safety and comfort.
Seeking Professional Help
While self-care practices are essential, they might not be enough for deeply entrenched trauma. Seeking the help of a professional therapist, especially one trained in EMDR, can provide the structured support needed to work through complex trauma. A therapist can help guide you through the process, ensuring that you feel safe and supported every step of the way.
Releasing trauma from the body is a journey that requires patience, compassion, and the right tools. EMDR therapy offers a unique approach to processing and healing trauma, helping individuals integrate their experiences and find a sense of peace. As a Houston psychotherapist, I've seen the profound impact that EMDR and other body-focused therapies can have on my clients' lives. Remember, healing is not a linear process, and it's okay to seek help along the way. By acknowledging and addressing the trauma stored in our bodies, we can begin to move forward with a renewed sense of hope and resilience.
If you are wondering if EMDR is for you, but you are not sure, we offer a free 15-minute phone consultation with one of our Texas therapists. Call today at 713-565-0922 to schedule!
OTHER THERAPY SERVICES WE OFFER IN HOUSTON, TX
In addition to EMDR Therapy, Trauma Therapy, and PTSD Treatment, we have other mental health services that we offer at our Houston, TX counseling office. Our services are available for adults, children, and teens. For individuals, we offer Anxiety Treatment, Couples and Marriage Therapy, Eating Disorder Therapy, School and College Counseling, and Infertility Counseling. As well LGBTQ+ Counseling. Our caring therapists also offer Family Therapy, Career Counseling, and LPC Supervision. All of these services are also available through Online Counseling throughout Texas.