The Body Keeps the Score: 5 Physical Signs You’re Still Carrying Trauma

Your body bears the physical imprints of trauma, not just in your mind. You might think healing is just about mental health, but our bodies hold onto those emotional wounds. The book The Body Keeps the Score by Dr. Bessel van der Kolk explains that trauma is stored physically, long after you think it’s gone. Understanding the physical manifestations of unresolved trauma can facilitate genuine healing. If you notice these signs in your body, they may be signals that trauma is still with you. This article will point out five key physical symptoms and give you actions to start addressing them.

Understanding Trauma and Its Physical Manifestations

The Connection Between Mind and Body in Trauma

Trauma doesn’t stay in your head—it affects your entire body. When something upsetting happens, your brain activates the fight-or-flight system. This response floods your body with stress chemicals, which prepare you to act. However, if the stress persists, it may become entrenched. Research shows that unresolved trauma can cause physical symptoms, like tension and pain, long after the event. Your body remembers what your mind might forget.

How Trauma Is Stored in the Body

Your body reacts automatically to danger. It tenses muscles, quickens your heartbeat, and causes shifts in your breathing. Sometimes, these reactions become habits, like gripping your shoulders in tight knots or clenching your jaw. If the trauma isn’t processed or resolved, these patterns stick around. Over time, these subconscious physical hold patterns become signs that trauma is still present.

The Importance of Body Awareness in Healing

Being aware of what your body is telling you makes a difference. Noticing tension or discomfort early helps you address it before it becomes a chronic problem. Techniques like somatic therapy, mindfulness, and breathing exercises teach you to listen to your body. These habits can help release stored trauma and bring relief to both your mind and body.

Physical Sign #1: Chronic Muscle Tension and Pain

Understanding Muscle Tension as a Trauma Response

Persistent muscle tightness often points to trauma buried deep inside. When your brain perceives danger, muscles stay on high alert. This hyperarousal causes constant tension, even when there’s no real threat. Many people experience ongoing back, neck, or jaw pain without any clear medical reason.

Common Areas Affected

The neck, shoulders, lower back, and jaw are typical spots where tension gathers. These muscles react to stress the same way they do to physical threats—by tightening. If you notice yourself carrying tightness around these areas, trauma might be a hidden cause.

Actionable Tips

To loosen these knots, try body-based methods like massage, gentle yoga, or progressive muscle relaxation. Trauma-informed physical therapy can target these issues more effectively. Regular movement helps, too, as it encourages muscles to relax naturally.

Physical Sign #2: Gastrointestinal Disorders

How Trauma Impacts the Digestive System

The vagus nerve connects our gut to our brain, making digestion susceptible to emotional stress. When trauma triggers your nervous system, it can upset your stomach. Many people with unresolved trauma struggle with irritable bowel syndrome (IBS), acid reflux, nausea, or chronic bloating.

The Role of the Vagus Nerve and Nervous System Regulation

The vagus nerve helps calm your stress response. When it’s out of balance, your gut suffers. Restoring nervous system regulation through deep breathing or vagus nerve stimulation exercises can ease symptoms.

Actionable Tips

Start practicing deep, slow breathing routines. Consider gentle activities like tai chi or singing, which stimulate the vagus nerve. Consult healthcare providers who specialize in gut health for a tailored plan that couples medical treatment with emotional healing.

Physical Sign #3: Sleep Disturbances

Trauma-Related Sleep Issues

Trauma often messes up your sleep. Nightmares, night terrors, and waking up multiple times can all signal that hyperarousal is running your nights. When your nervous system stays in a state of alert, falling or staying asleep becomes impossible.

Recognizing the Signs

Maybe you lie awake for hours or wake feeling exhausted. Nightmares might be frequent or vivid. If this scenario sounds familiar, trauma might be behind your sleep struggles, not just insomnia.

Actionable Tips

Create a cooling-down routine before bed—dim lights, calming music, or journaling. Trauma-informed approaches like EMDR or somatic experiencing can help process what keeps you awake. Prioritize consistent sleep hours and avoid screens an hour before bedtime.

Physical Sign #4: Unexplained Fatigue and Exhaustion

The Link Between Trauma and Energy Depletion

Do you feel drained even after a full night's sleep? Chronic stress can wreck your energy levels. When your body stays in fight-or-flight mode too long, adrenal fatigue sets in. Emotional fatigue also drains your physical strength.

Signs to Watch For

Persistent tiredness, lack of motivation, or feeling exhausted after minimal exertion are signs trauma influences your energy. It’s common in PTSD and other trauma-related conditions.

Actionable Tips

Focus on gentle practices like meditation or slow walks. Listen to your body’s need for rest. Visit a healthcare provider to check for other causes and explore holistic healing options like acupuncture or nutritional support.

Physical Sign #5: Heart Palpitations and Cardiovascular Symptoms

How Trauma Affects the Cardiovascular System

An overactive stress response floods your system with adrenaline, which can cause heart palpitations, chest tightness, and rapid heartbeat. People often mistake these symptoms for heart problems, but trauma is the cause.

Recognizing Signs

You might notice an irregular heartbeat or chest discomfort during stressful moments or at rest. Some people experience panic attacks that mimic real cardiac issues.

Actionable Tips

Try deep breathing or guided imagery to calm your heart. If you have ongoing symptoms, see a healthcare professional experienced in trauma-informed care. Managing stress reduces these cardiovascular symptoms over time.

Conclusion

Signs in your body often tell a story your mind might overlook. Chronic tension, digestive issues, restless sleep, fatigue, and heart symptoms could all be signs of unresolved trauma. Listening to your body is key for healing. Addressing these physical signs through trauma-aware therapies, mindfulness, and bodywork can help you move toward recovery.

Healing from trauma isn’t just in your head—it’s in your body, too. Recognize these signals and take steps to release what’s been held inside for too long. Your body keeps the score, but it also holds the key to your healing.

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