Blog Series

How to support and nourish your body in times of trauma and chronic stress.

Trauma is about how adverse experiences from our past impact our present moment. At some point in life, we have all experienced traumas. It can be a shock to the system – turn your life upside down - change everything. This can happen in the snap of a finger. Or it can linger for years, stored deep in the body – wreaking havoc without us knowing it. The stress response to trauma can become chronic, and this is when it takes a toll on the body.

Stress has become so normal we often accept it as just another part of life. When we do not tend to it and begin healing - it can take over our entire being. Over time we can develop unwanted symptoms, illnesses, and/or chronic diseases.

Throughout this series, we will unravel the complex impact trauma and stress have on our bodies, and how we can choose to heal. Explore how you can use a combination of nourishing foods, relaxation strategies, and body attunement to maintain a healthy mind and body - no matter what life throws your way. Whole-body health depends strongly on proper nutrition and self-care.

What is trauma?

Trauma is commonly broken down into two categories, big T trauma, and little t trauma.

Big T trauma occurs when someone experiences or witnesses an extremely traumatic event – a serious injury, a violent attack, sexual violence, sudden loss of a loved one, or a life-threatening event, to name a few.

Little t trauma refers to highly distressing experiences that may be experienced throughout an entire lifetime. This could be a non-life-threatening injury, emotional abuse, bullying, harassment, neglect, abandonment, or rejection.

Resilience is a person’s unique capacity to handle stress and ability to cope with trauma. An event that causes one person extreme stress may not have an impact on another person. The key to understanding trauma is to explore how it affects a person rather than focusing on details of the event.

The science of trauma stress

Trauma initiates the body’s stress response. This activates chemical reactions designed to protect the body from danger for short amounts of time. When this reaction is prolonged, it takes a toll on the nervous system.

The autonomic nervous system is responsible for body functions that don’t require us to think about them. Things like breathing, blinking, heart pumping, tissue healing, digesting, pupil dilation, and so on.

The autonomic nervous system is composed of two divisions – sympathetic and parasympathetic. When the nervous system receives information from the body or an external stimulus that danger is present - it responds by going into sympathetic mode initiating the stress response. On the other hand, when the body goes into parasympathetic mode these body processes stop.

In situations that involve trauma or danger the sympathetic mode prepares the body for fight, flight, or freeze. This process increases the heart rate, opens airways, causes the body to release stored energy, and increases muscular strength. Energy is used for body functions that are designed to protect us during dangerous events.

The parasympathetic mode controls body processes that are necessary for everyday function. The heart rate is generally slower and blood pressure is lower in this mode. During this time, the body can rest, heal, and conserve energy. Nutrients from our food can be used to restore and build tissue.

Stress isn’t always a bad thing

Stress is the body's natural response to physical, mental, or emotional overwhelm. The biological reactions that occur during stressful times are meant to bring the body and mind back to a safe and harmonious state. This can be lifesaving in many situations. When things get stressful you may experience physical sensations such as increased heart rate, rapid breathing, and muscle tension – functions that are designed for survival.

The stress response needs to be intense to generate a quick reaction. This is a helpful and healthy response when the stressor is short-lived. After the threat – everything can go back to a calm and normal state.

When stress becomes unhealthy

When we are constantly exposed to stress or trauma – our nervous system can get stuck in sympathetic mode. In this case, our bodies are always fighting for survival. We aren’t built to stay in this mode for a long time. The biochemical processes that occur in survival mode are very different from what we need day to day to maintain optimal well-being.

Many different types of stress can be caused by an infinite array of life events - all of which carry physical and mental health risks.

Routine stress can be caused by daily pressures and responsibilities that cause tension. This can be in the form of conflict with friends and family members, pressures at work, or facing everyday challenges.

Stress can also be brought on by a sudden life-changing event that initiates negative feelings – such as a divorce, illness, or losing a job.

Traumatic stress happens when a person believes that they are in danger of being seriously hurt or killed. This can be a violent assault, major accident, natural disaster, or war.

Traumatic events can cause post-traumatic stress disorder – creating a long-lasting stress response. Chronic stress triggers emotional and physical reactions that play a role in the expression of disease in the body. This varies depending on the individual.

Everyone has a unique experience and reaction to stress.

Our bodies cannot distinguish between the stress of having too much on our plates from the trauma of running from a dangerous threat. The response that is initiated is the same. When this response is prolonged it becomes toxic to our system. Damaging our nervous system, showing up as a disease in the body and mind, and adversely impacting our overall well-being.

Everyone responds to trauma in different ways. Recognizing and understanding your unique response to trauma and stress is the first step to healing. This is where growth and purpose can blossom.

While it’s not practical for us to entirely eliminate stress and trauma from our lives – there are many steps we can take to protect our health. Our ability to recover is not in the thing that happened – it’s in the relationship we have with the thing that happened.

We can choose to heal. We can choose to be happy. We can choose how we nourish and take care of our bodies.

Transformation begins with the decision to change. This decision can happen in an instant – in this now moment. While change can happen immediately - seeing the results from change takes time and patience. Be patient with yourself. You can absorb all the suffering you’ve endured, heal it, and radiate beauty from it.