Trauma & the Brain

Trauma & the Brain

The current systemic framework often treats trauma, difficult emotions, and impossible cost-of-living like unwanted mail — shove it in a drawer and hope it disappears. Unfortunately, the brain and body do not forget (neither do the bills). Unprocessed experiences can linger in our nervous system, influencing mood, memory, and even physical health (van der Kolk, 2014). But there is another way.

One simple but powerful practice is to create a Joy List: a collection of activities, sensations, or creative outlets that spark even a flicker of joy anywhere in your body. For example, singing in the shower or candlelit baths, cuddling animals, doodling with paints or make-up, bird song, baking, sunbathing/moonbathing, jotting down freestyles or short stories, all the things you like. Keep this list visible — maybe even dedicate a whole journal to it! On the days when the fog is thick and motivation is low, you can turn to a random page and try the activity your eyes land on. Think of it less as “distracting yourself” and more as giving your body a tool to move that gunk through and out of the body and mind. Oh, and those hours you may have spent face-down on the floor? …be soft with yourself. We all need breaks.

Movement and expressive arts are not just hobbies; they are evidence-backed ways to help regulate emotions, support neuroplasticity, and foster resilience (Malchiodi, 2020; Koch et al., 2019). One large study found that when people dance for fun or in a special “dance therapy” setting, they often feel happier, less scared, and more connected. It can help their brains think better, their bodies move more easily, and for many, the good feelings lasted weeks after the dancing stopped (Koch et al., 2019). Dancing, drawing, singing, or simply moving mindfully can help integrate experiences between the emotional and rational parts of the brain, offering both soothing and playfulness in the “grey” emotional zones. By engaging with the body in creative ways, we can retrain our nervous system to meet dysregulation not with shutdown, but with curiosity and care — and in the process, strengthen our own relationship to ourselves. You are, after all, your soulmate. Be a good partner. 🤠 

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References

Koch, S. C., Riege, R. F. F., Tisborn, K., Biondo, J., Martin, L., & Beelmann, A. (2019). Effects of dance movement therapy and dance on health-related psychological outcomes: A meta-analysis. The Arts in Psychotherapy, 63, 118–127. https://doi.org/10.1016/j.aip.2019.05.002

Malchiodi, C. A. (2020). Trauma and expressive arts therapy: Brain, body, and imagination in the healing process. Guilford Press.

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.