How Trauma Reinforces the Habit of Bracing

The human nervous system is a remarkable network of interconnected nerves and cells that regulate our body’s functions, from heartbeat to conscious thought. Its primary role is to help us navigate the world around us, assess potential threats, and respond accordingly. However, when trauma enters the picture, this complex system can become rewired in unexpected ways. Trauma, particularly when it is severe or repetitive, has the power to teach the nervous system to constantly brace for impact, even in moments of safety and calm. Let’s look at the science behind how trauma reinforces the habit of bracing and how it affects those who have experienced trauma.


Understanding Trauma

Before delving into the intricacies of how trauma affects the nervous system, it’s crucial to understand what trauma is. Trauma isn’t limited to physical injuries; it can also be emotional or psychological. Trauma occurs when an individual experiences an event or series of events that are distressing or harmful. These events can vary widely, from accidents and natural disasters to abuse, neglect, or violence. The key element is that these experiences overwhelm an individual’s ability to cope, leaving lasting emotional and psychological scars.


The Nervous System: A Guardian on High Alert

Our nervous system has evolved to be a vigilant guardian, ever watchful for signs of danger. The autonomic nervous system, which comprises the sympathetic and parasympathetic branches, plays a crucial role in this process. The sympathetic nervous system is responsible for the “fight or flight” response, activating in the presence of perceived threats to prepare the body for quick action. On the other hand, the parasympathetic nervous system helps the body relax and recover after a threat has passed.

In individuals who have experienced trauma, these systems can become dysregulated. The sympathetic nervous system may become hypersensitive, easily triggered by even minor stressors, while the parasympathetic system struggles to engage, making it difficult to relax and experience a sense of safety.


The Impact of Trauma on the Brain

Trauma significantly affects the brain, particularly the amygdala and the prefrontal cortex. The amygdala is responsible for processing emotional responses, including fear and anxiety, while the prefrontal cortex helps regulate these responses and make rational decisions.

In a traumatized individual, the amygdala becomes hyperactive, interpreting even non-threatening situations as potential dangers. This hyperactivity results in heightened emotional reactions, including anxiety and panic. Conversely, the prefrontal cortex, which should modulate these responses, often becomes less effective in trauma survivors. This imbalance leaves individuals in a perpetual state of alertness, always bracing for the next threat, even when there is none.


The Role of Memory and Triggers

Trauma has a profound impact on memory processing. Traumatic memories are often encoded differently in the brain than non-traumatic ones. They are frequently fragmented, vivid, and stored with intense emotional charge. This makes them more accessible and more likely to intrude into everyday thoughts and experiences.

These intrusive memories can act as triggers, setting off the body’s alarm system. A seemingly innocuous sight, sound, or smell associated with the traumatic event can send the nervous system into a frenzy, activating the fight or flight response. In these moments, the individual is once again bracing for impact, even if they are physically safe.


Chronic Stress and Health Consequences

 The perpetual state of high alert that trauma survivors experience can lead to chronic stress. Chronic stress takes a severe toll on the body, contributing to a wide range of physical and mental health issues. These can include cardiovascular problems, gastrointestinal disorders, sleep disturbances, and a weakened immune system.

Additionally, the constant activation of the sympathetic nervous system can lead to emotional exhaustion and burnout. The individual may become hypervigilant, irritable, and emotionally detached. Over time, this can strain relationships, impair job performance, and hinder overall quality of life.


Breaking the Cycle: Healing from Trauma

Healing from trauma is a complex and often lengthy process, but it is possible. Recognizing the impact of trauma on the nervous system is the first step toward recovery. Here are some strategies that can help trauma survivors regain a sense of safety and control:



Trauma-focused therapy, such as cognitive-behavioral therapy (CBT) or eye movement desensitization and reprocessing (EMDR), can help individuals process traumatic memories and develop healthier coping strategies.


Mindfulness and Meditation:

These practices can help individuals stay grounded in the present moment and reduce the intensity of traumatic flashbacks.



Prioritizing self-care activities like exercise, proper nutrition, and adequate sleep can help regulate the nervous system and reduce the physical toll of chronic stress.


Supportive Relationships:

Building and maintaining supportive relationships can provide a vital source of emotional safety and connection.


Trauma has a profound and lasting impact on the nervous system, teaching it to always brace for impact, even in moments of safety. This heightened state of alertness can lead to chronic stress and a range of physical and mental health issues. However, with the right support and strategies, healing from trauma is possible. Understand how trauma reinforces the habit of bracing and the mechanisms at play. We can apply tools that help rewire the nervous system to be more resilient and live in a calmer state with ease. We work towards reclaiming a sense of safety and peace in our lives, ultimately freeing ourselves from the shadow of our past experiences.


Join Elizabeth Kipp for a Trauma-Informed Yoga class, available online on Thursdays at 6 p.m. CST. A replay of the class is available to all those who register for the class.



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