5 Tips for How to Heal Your Nervous System From Trauma

Trauma can significantly affect the nervous system, mainly through its impact on the brain and the body’s stress response systems. It can cause hyperarousal, dysregulate the stress response, alter brain structure and function, impact neurotransmitters, and lead to symptoms like hypervigilance, chronic stress, dissociation, depression, and anxiety.

For many people, healing from trauma involves resetting your nervous system. Below, we will explore how trauma impacts the nervous system and strategies for healing. Applying these tips can soothe heightened stress responses and emotional challenges, moving towards healing and restoring balance in your life.

Five ways to heal the nervous system from trauma

Healing the nervous system from trauma involves approaches that address both psychological and physiological aspects of recovery. These approaches work synergistically to support nervous system healing, addressing both the psychological and physiological impacts of trauma. It’s important for people to find a combination of strategies that work best for their unique needs and circumstances. Here are five effective strategies:

1. Therapy and counseling

Engaging in trauma therapy can help people process and integrate a traumatic memory, regulate emotions, and develop coping strategies. Here’s a closer look at four specific therapies designed to help heal the nervous system from trauma

Eye movement desensitization and reprocessing (EMDR)

EMDR therapy is a structured trauma therapy that encourages the processing of distressing memories by using bilateral stimulation (typically eye movements) while the client recalls a traumatic memory. Bilateral stimulation is thought to facilitate the brain’s information processing system, helping to reprocess and integrate a traumatic event and reducing the emotional charge. EMDR is highly effective for PTSD and other trauma-related disorders, often leading to significant reductions in symptoms for trauma survivors.

Trauma-focused cognitive behavioral therapy (TF-CBT)

TF-CBT is a type of cognitive-behavioral therapy specifically designed for children, adolescents, and their families to address the impact of trauma. This talk therapy combines cognitive-behavioral techniques with trauma-sensitive interventions, helping people challenge negative thoughts and beliefs, develop coping skills, and process traumatic memories in a safe, structured way. TF-CBT has strong empirical support for its effectiveness in reducing PTSD symptoms, anxiety, and depression in traumatized children and their families.

Somatic experiencing (SE)

SE is a body-centered therapeutic approach developed by Dr. Peter Levine. It focuses on releasing the physiological tension associated with trauma through body awareness and movement. SE works by helping people tune into bodily sensations, identify and release stored tension, and gradually build resilience. It emphasizes the body’s natural ability for healing trauma. SE has been effective in treating trauma, particularly in helping people reconnect with their bodies and reduce symptoms of dysregulation and dissociation.

Trauma-informed yoga (TIY)

TIY adapts traditional yoga practices to be sensitive to the needs of people who have experienced trauma. It focuses on creating a safe, supportive environment and using yoga to promote physical, emotional, and mental healing. TIY incorporates gentle movement, breathwork, and mindfulness practices that help people reconnect with their bodies, reduce stress, and enhance emotional regulation. Research has found TIY helpful for reducing anxiety, improving mood, and increasing body awareness.

2. Mindfulness

Practices that promote mindfulness and meditation can help regulate the nervous system by reducing chronic stress, calming the mind, and enhancing self-awareness. 

3. Physical exercise

Exercise promotes the release of endorphins and neurotransmitters that improve mood, reduce anxiety, and enhance overall well-being.

4. Nutrition and sleep

Proper nutrition provides essential nutrients for brain function, while quality sleep allows the nervous system to rest and recover.

5. Social support 

Building and maintaining supportive relationships can buffer against the effects of trauma. Social support provides emotional validation, reduces feelings of isolation, and promotes a sense of safety and belonging, all essential for nervous system recovery.

How long does it take to heal a dysregulated nervous system?

Healing a dysregulated nervous system from trauma is a highly individualized process that can vary widely in duration depending on several factors. The extent and nature of the trauma, the person’s resilience, their support system, and the type of interventions used all play significant roles. Experts say that many people can make significant progress within three to six months of consistent therapy and support. 

However, for others, healing may be a longer-term journey that spans years. Complex trauma or multiple traumatic experiences over time can deepen the dysregulation of the nervous system, requiring more intensive and sustained therapeutic interventions. Factors such as co-occurring mental health conditions, chronic stressors, or ongoing environmental challenges can also prolong the healing process. In these cases, therapy may involve addressing deeper layers of trauma, rebuilding a sense of safety and trust, and developing long-term coping strategies to manage ongoing symptoms and triggers. 

Ultimately, the healing timeline for a dysregulated nervous system is unique to each person and requires a compassionate, patient approach that honors their pace and progress toward trauma recovery.

How Charlie Health can help 

If you or a loved one are struggling with trauma, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for dealing with serious mental health conditions, including trauma. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With treatment, managing trauma is possible. Fill out the form below or give us a call to start healing today.