Trauma related resources & information

!!!! Please do your own research. I am not an expert in this field, these are just my reflections.

Understanding the Nervous System (NS)

The nervous system (NS) is a complex network responsible for coordinating actions and sensory information by transmitting signals between different parts of the body. It has three main components:

1. Brain – the control centre of the body.
2. Spinal Cord – the main pathway for information connecting the brain and peripheral nerves.
3. Nerves – a vast network that connects the brain and spinal cord to the rest of the body.

The nervous system is divided into two major subsystems:

1. Central Nervous System (CNS)

• Includes: The brain and spinal cord.
• Function: Acts as the control centre for processing information and directing bodily functions.

2. Peripheral Nervous System (PNS)

• Includes: All nerves outside the brain and spinal cord.
• Function: Connects the CNS to limbs and organs.
• Subdivisions:
  • Somatic Nervous System: Controls voluntary muscle movements and carries sensory information from the body to the CNS.
  • Autonomic Nervous System (ANS): Regulates involuntary bodily functions like heart rate, breathing, and digestion. This system operates without conscious control and is crucial for survival.

The Autonomic Nervous System (ANS)

The autonomic nervous system is the part of the nervous system you do not consciously control. It regulates automatic vital functions such as breathing, heart rate, and digestion. It is always active, constantly maintaining balance (homeostasis) in the body.

The ANS functions by:

• Sending motor signals from the brain to the body via motor neurones.
• Receiving sensory input from the body via sensory neurones.
• Using interneurones to process and interpret these signals.

The ANS is sometimes described as the body’s internal “command centre” or “mother base” because it continuously monitors and responds to changes to keep the body safe and functional.

Three Key Components of the Autonomic Nervous System

1. Sympathetic Nervous System (SNS)
   • Activates the body’s fight, flight, or freeze response.
   • Prepares the body to respond to perceived threats (e.g. a speeding car triggers a step back).
   • Increases heart rate, redirects blood flow to muscles, and heightens alertness.
2. Parasympathetic Nervous System (PNS)
   • Manages the body’s rest and digest state.
   • Helps the body relax, recover, and conserve energy after stress or exertion.
   • Supports soothing and connection responses (e.g. deep breathing, mindfulness).
3. Enteric Nervous System (ENS)
   • Regulates digestion independently of the CNS.
   • Sometimes called the “second brain” due to its extensive network in the gastrointestinal tract.

These systems work together to maintain balance. For example, after a stressful event activates the sympathetic system, the parasympathetic system works to return the body to a calm state.

How the Nervous System Responds to Threats

When a person perceives danger, a part of the brain called the amygdala processes emotional and survival-related information. It signals the hypothalamus, which then communicates through the ANS to trigger an appropriate response.

• Example: While crossing a road, a car suddenly speeds past. The brain identifies this as a threat. The sympathetic system activates, causing the heart to race, muscles to tense, and the body to move quickly to safety.
• Once the threat passes, the parasympathetic system calms the body down.

This is an automatic and non-voluntary response. People do not choose how they react in such moments—it’s the nervous system working to keep them safe.

Nervous System Reactions and Trauma

For individuals who have experienced trauma, the nervous system can become hypersensitive to certain cues (e.g. loud noises, sirens). These cues can trigger a sympathetic response, even when no real danger is present.

• Example: A trauma survivor hears a siren and is reminded of a past event. Their heart races, they feel tense or breathless. This is the nervous system reacting to a perceived threat.

Recognising these responses is key. Although we cannot control the initial reaction, we can manage it by using grounding techniques, breathwork, or somatic practices. These help activate the parasympathetic system and return the body to a state of calm.

The vagus nerve:

• Part of the autonomic nervous system: Specifically the parasympathetic branch, which promotes relaxation and recovery.
• Major parasympathetic nerve: The vagus nerve is a primary component of the parasympathetic nervous system, promoting “rest-and-digest” responses.
• Heart rate modulation: It slows heart rate and lowers blood pressure via parasympathetic input to the heart.
• Inflammation control: Regulates the inflammatory response through the “cholinergic anti-inflammatory pathway.”
• Gut-brain axis: Conveys information between the brain and the gastrointestinal tract, influencing digestion, mood, and immune response.
• Breathing regulation: Involved in controlling respiration and is affected by slow, deep breathing—used in calming techniques like meditation and yoga.
• Stress response balancing: Counters the sympathetic “fight-or-flight” system, helping return the body to homeostasis after stress.
• Neurotransmitter modulation: Influences levels of neurotransmitters like acetylcholine, serotonin, and GABA, impacting mood and anxiety.
• Facilitates social engagement: Through its connection to facial muscles and vocal cords, it’s implicated in the Polyvagal Theory’s concept of safety and connection.
• Vagal tone indicator of resilience: High vagal tone is associated with better emotional regulation, resilience, and overall nervous system flexibility.

In Summary:

• The nervous system regulates all bodily functions.
• The autonomic nervous system is responsible for survival-based, involuntary processes.
• It includes the sympathetic, parasympathetic, and enteric systems.
• Our responses to danger are automatic and protective.
• Awareness and regulation techniques can help manage nervous system activation, especially for trauma survivors.
• The vagus nerve is a major nerve that connects your brain to important parts of your body like the heart, lungs, and stomach. It helps control things like your heartbeat, breathing, and digestion. It also helps your body calm down after stress and plays a role in how you feel emotionally. It’s a key part of keeping your body balanced and healthy.

Useful links:

NICABM: 

https://www.nicabm.com/topic/trauma-responses/

https://www.youtube.com/NICABM

Blog by Ann Parkinson from Unity Physiotherapy and Wellbeing: 

Nervous System Regulation: A Gentle Path to Coming Home to Your Body

!!!! Please do your own research. I am not an expert in this field, these are just my reflections.

A great tool to use to gain more awareness of your nervous system (NS), how it functions, reacts, what practices you can use to regulate, is the window of tolerance. Developed by Dan Siegal, this model can highlight our levels of tolerance. For individuals who have experienced trauma it is often a challenge to find balance in their bodies and emotions. They can easily get activated/triggered and their sympathetic nervous system (SNS) activated.

Dan Siegal talks about hypo arousal and hyper arousal in the context of tolerance, these are linked to the fight, flight, freeze, fawn nervous system responses we can experience. Within this model there is the window of tolerance, this is where we link with our parasympathetic NS, we feel soothed, rested, safe. The aim is to find balance. Like the autonomic NS which is always trying to find balance between perceived threat and rest/digest, the window of tolerance model illustrates how we need to increase our tolerance by widening our window. Ways in which we can widen our window are, mindfulness, being outdoors, movement, breath work.

My biggest take away from the window of tolerance is that we need to have more awareness of how our NS reacts in order to then be able to manage the reaction and regulate. This model underpins the majority of my work and is an opportunity to start to understand your NS reactions and explore what is helpful in the moments you need to regulate your NS. Ultimately the aim is to start navigating our needs and finding balance.

Ultimately, if we can understand how the NS works, what emotions it activates, the physiological responses etc then we can address our reaction with the aim of widening our window of tolerance and bringing us back to rest/digest (parasympathetic nervous system).

Polyvagal theory is a science-based way of understanding how our nervous system responds to feelings of safety, stress, or danger. It was developed by Dr Stephen Porges and focuses on the vagus nerve, which helps control how we react emotionally and physically. The theory says we have three main states: a calm and connected state (ventral vagal), a fight-or-flight state (sympathetic), and a shutdown or freeze state (dorsal vagal). These states happen automatically depending on how safe or threatened we feel. Polyvagal theory helps us understand our reactions and offers ways to support our nervous system, improve emotional wellbeing, and feel more connected to others.

Summary:

Window of Tolerance:

• The Window of Tolerance is a tool developed by Dr. Dan Siegel to help understand how the nervous system (NS)functions and responds to stress.
• It represents the optimal zone of arousal where a person can function effectively, feeling safe, calm, and regulated(linked to the parasympathetic nervous system).
• Outside of this window, individuals may experience dysregulation, moving into:
  • Hyper-arousal – linked to fight or flight responses; symptoms can include anxiety, panic, anger, or overwhelm.
  • Hypo-arousal – linked to freeze or fawn responses; symptoms can include numbness, disconnection, fatigue, or feeling shut down.

Polyvagal theory:

• Developed by Dr. Stephen Porges to explain how the nervous system responds to safety and threat.
• Focuses on the vagus nerve, especially its role in regulating emotional and physiological states.
• Three main states:
  • Ventral vagal (safe/social): Calm, connected, regulated.
  • Sympathetic (fight/flight): Alert, anxious, reactive.
  • Dorsal vagal (shutdown/freeze): Numb, disconnected, immobilized.
• Shifts between these states are automatic and based on how safe or unsafe we feel.
• The goal: access ventral vagal state more often to build resilience and connection.

How Trauma Narrows the Window of Tolerance

Trauma can reduce the size of a person’s window of tolerance, meaning situations that would normally feel manageable can become overwhelming. When the window is narrowed, even minor stressors may push someone into states of hyper-arousal or hypo-arousal more easily.

• Hyper-arousal occurs when the nervous system becomes over-activated. This can show as anxiety, panic, irritability, anger, restlessness, or feeling constantly on edge.
• Hypo-arousal occurs when the nervous system becomes under-activated or shuts down. This can show as numbness, withdrawal, dissociation, low energy, or difficulty connecting with others.

A narrowed window often develops because the nervous system has learned to respond to perceived danger with heightened vigilance or shutdown, even in situations that are actually safe. This is a protective adaptation, but it can make everyday experiences feel stressful or overwhelming.

Key points:

• Trauma does not permanently fix the window; it can expand again with safe experiences and supportive interventions.
• Understanding how trauma affects the window helps explain why reactions can feel disproportionate to the current situation.
• Self-regulation, grounding, and therapeutic support can help gradually widen the window, allowing a person to tolerate more stress without becoming overwhelmed.

Strategies to support widening the window:

• Gentle, paced breathing exercises
• Mindful awareness of bodily sensations
• Safe, predictable routines
• Supportive relationships and therapy
• Gradual exposure to manageable stressors
• Spending time outdoors and in nature
• Movement and physical exercise
• Breath work and grounding techniques
• Somatic and embodiment practices

Core insights:

• Awareness of how your nervous system reacts helps you manage and regulate responses.
• Understanding this model supports trauma-informed care and personal self-regulation.
• It enables you to:
  • Recognise emotional and physical reactions
  • Respond intentionally instead of reacting automatically
  • Find balance and meet your own needs
• Widening the Window of Tolerance helps you stay grounded and connected even in difficult situations.

Resources:

What is Somatic Experiencing (SE) and Polyvagal Theory? Blog post by Angela Gallagher a Somatic Experiencing Therapist:
https://www.rootedwerise.co.uk/blog/what-is-somatic-experiencing

Hand model of the brain by Dan Siegel:

Polyvagal theory: 

The window of tolerance: 

!!!! Please do your own research. I am not an expert in this field, these are just my reflections.

Post-Traumatic Stress Disorder (PTSD) and Complex Post-Traumatic Stress Disorder (CPTSD) are mental health conditions that develop in response to traumatic experiences, yet they differ in scope and impact. PTSD typically arises from a single traumatic event, such as an accident, natural disaster, or assault, and is characterised by symptoms like flashbacks, hypervigilance, and avoidance. In contrast, CPTSD results from prolonged or repeated trauma, often occurring in situations where escape is difficult, such as chronic abuse or captivity. Beyond the core PTSD symptoms, CPTSD includes additional challenges such as difficulties with emotional regulation, self-perception, and interpersonal relationships, highlighting the profound and pervasive effects of sustained trauma.

PTSD (Post-Traumatic Stress Disorder)

Post-Traumatic Stress Disorder (PTSD) is a psychiatric condition that can develop after an individual experiences or witnesses a traumatic event. Such events often involve actual or threatened death, serious injury, or sexual violence. Common triggers include:

• Serious accidents – such as car or workplace accidents.
• Physical or sexual assault – including abuse or violent attacks.
• Combat exposure – experienced by military personnel in war zones.
• Natural disasters – such as earthquakes, floods, or hurricanes.
• Other life-threatening events – such as terrorist attacks or severe medical emergencies.

PTSD affects the way the brain processes memories and emotions. People with PTSD may experience:

• Intrusive memories – unwanted and distressing recollections of the traumatic event, flashbacks, or nightmares.
• Avoidance – avoiding reminders of the trauma, including people, places, or conversations.
• Negative changes in thinking and mood – persistent negative beliefs, feelings of guilt or shame, or emotional numbness.
• Changes in physical and emotional reactions – irritability, difficulty sleeping, hypervigilance (being “on edge”), or exaggerated startle response.

Symptoms can develop immediately after the trauma, but sometimes they appear months or even years later. The severity and duration of PTSD vary widely, and it can significantly impact daily life, relationships, and work.

Treatment often involves a combination of:

• Psychotherapy – especially trauma-focused therapy and eye movement desensitisation and reprocessing (EMDR).
• Medication – to help manage mood and anxiety symptoms.
• Support networks – family, peer support, and community resources can be crucial in recovery.

Early recognition and treatment are important for improving outcomes and helping individuals regain a sense of safety and control in their lives.

CPTSD (Complex Post-Traumatic Stress Disorder)

Complex Post-Traumatic Stress Disorder (CPTSD) is a psychiatric condition that develops following prolonged or repeated exposure to traumatic events, particularly where the individual feels trapped and unable to escape. This contrasts with PTSD, which can result from a single traumatic incident.

Common causes include:

• Chronic childhood abuse or neglect – emotional, physical, or sexual.
• Domestic violence – ongoing exposure to physical or psychological abuse.
• Hostage, torture, or imprisonment – situations of prolonged trauma.
• Trafficking or severe exploitation – where escape is difficult or impossible.

Symptoms of CPTSD include those seen in PTSD, such as:

• Intrusive memories, flashbacks, and nightmares of traumatic events.
• Avoidance behaviours – avoiding reminders of trauma.
• Heightened emotional and physical arousal – irritability, hypervigilance, sleep difficulties.

In addition, CPTSD often involves disturbances in self-organisation, which include:

1. Emotional regulation difficulties – intense emotions, mood swings, or feelings of emptiness.
2. Negative self-concept – persistent feelings of worthlessness, guilt, or shame.
3. Interpersonal difficulties – problems with trust, maintaining relationships, or feeling safe around others.

CPTSD symptoms tend to be more pervasive and persistent than those of PTSD, often affecting multiple areas of life.

Treatment approaches generally include:

• Trauma-focused psychotherapy – longer-term therapy such as trauma-focused  therapy, dialectical behaviour therapy (DBT), or eye movement desensitisation and reprocessing (EMDR).
• Medication – antidepressants or anxiolytics may help manage specific symptoms, such as depression or anxiety.
• Supportive interventions – developing safe relationships, peer support, and structured daily routines.

Early identification and long-term support are vital, as CPTSD can profoundly affect mental health, relationships, and overall quality of life.

Scientific Impact on the Brain

Trauma can cause functional and structural changes in several key regions of the brain involved in memory, emotion regulation, threat detection, and executive functioning.

1. Amygdala – The Brain’s Threat Detector

• Function: Processes fear and emotional memories, triggers the fight/flight response.
• Trauma Impact: Becomes hyperactive, leading to:
  • Constant threat scanning (hypervigilance)
  • Exaggerated startle response
  • Difficulty distinguishing real from perceived threats

Studies using fMRI show that the amygdala in individuals with PTSD is often over-responsive to stimuli, even neutral faces or mild stressors.

2. Hippocampus – The Memory Centre

• Function: Processes and organises episodic memory and contextualises threat (e.g., distinguishing past from present).
• Trauma Impact: Often reduced in volume (atrophy), leading to:
  • Fragmented, intrusive memories (e.g., flashbacks)
  • Difficulty forming coherent narratives of past events
  • Problems differentiating between current safety and past trauma

Repeated cortisol exposure (stress hormone) is believed to damage hippocampal neurons.

3. Prefrontal Cortex (PFC) – Executive Function & Emotional Regulation

• Function: Responsible for decision-making, self-control, emotion regulation, and inhibiting fear.
• Trauma Impact: Shows reduced activity or impaired connectivity with the amygdala, resulting in:
  • Difficulty regulating emotions (especially anger, sadness)
  • Problems with planning, attention, and memory
  • Emotional dysregulation and impulsivity (especially in CPTSD)
  •  

Functional disconnection between the PFC and amygdala means the brain’s “brakes” are weakened during stress.

4. Anterior Cingulate Cortex (ACC) – Conflict Monitoring

• Function: Helps assess errors, manage conflict, and regulate emotions.
• Trauma Impact: Often underactive, contributing to:
  • Heightened emotional reactivity
  • Poor impulse control
  • Increased self-criticism and shame (notably in CPTSD)

Neurodivergent Overlap: PTSD/CPTSD & Neurodiversity

Many trauma symptoms can mimic or overlap with neurodevelopmental conditions like:

• ADHD (attention deficit hyperactivity disorder)
• Autism 
• Sensory Processing Disorder
• Borderline Personality Disorder (BPD)

⚠️ Misdiagnosis is common, especially in women and marginalised individuals, where trauma-related symptoms may be labelled as solely ADHD, autism, or personality disorder without trauma being properly assessed or considered.

Neurodivergence

• Refers to natural variations in the brain and nervous system.
• Leads to differences in thinking, learning, processing information, and behaviour.
• Examples include autism, ADHD, dyslexia, dyspraxia, Tourette’s.
• Not a disorder or illness in itself.
• Usually present from early development.
• Part of how a person’s brain is wired, not caused by outside events.

Trauma

• Is a response to distressing or harmful experiences.
• Can overwhelm a person’s ability to cope.
• Examples include abuse, neglect, accidents, witnessing violence, or sudden loss.
• Can cause psychological, emotional, and even neurological changes.
• Is event based, not something present from birth.
• Can lead to conditions like PTSD, anxiety, or depression.

Key Differences

• Neurodivergence comes from neurobiology; trauma comes from external experiences.
• Neurodivergence is usually lifelong; trauma can happen at any age.
• Neurodivergence is a natural difference; trauma is a response to harm.
• Neurodivergence is not inherently harmful; trauma often requires support or healing.

Where They Can Overlap

• Trauma can affect neurodivergent people in unique ways.
• Neurodivergent people may be more vulnerable to trauma due to social misunderstandings or systemic barriers.
• Trauma can sometimes mimic or worsen neurodivergent traits.
• Proper understanding and assessment are important to support both safely

Resources:

NICABM

https://www.nicabm.com/self-compassion-the-secret-to-reducing-ptsd-symptoms-2/

https://www.nicabm.com/rethinking-trauma-the-third-wave-of-trauma-treatment-2/comment-page-3/

Neurodivergence and trauma

https://3sc.org/a-critical-analysis-of-current-research-on-trauma-and-neurodiversity-arguments-and-counter-arguments/

https://doitprofiler.com/insight/navigating-the-intersection-of-trauma-and-neurodiversity/

!!!! Please do your own research. I am not an expert in this field, these are just my reflections.

Stress

• Stress is the body’s response to perceived threats or demands, preparing the individual to cope with challenges.
• Stress can be acute (short-term) or chronic (long-term).
• Acute stress triggers adaptive responses, enhancing focus, energy, and performance.
• Common acute stressors include exams, work deadlines, minor accidents, or sudden life changes.
• Stress responses involve both psychological and physiological systems.

Chronic Stress

• Chronic stress occurs when stressors are prolonged or frequent, preventing full recovery between stress events.
• Causes include:
  • Long-term work pressure or job insecurity
  • Financial or family difficulties
  • Chronic illness or caregiving responsibilities
  • Ongoing exposure to trauma or abusive environments
• Symptoms of chronic stress:
  • Emotional: anxiety, depression, irritability, mood swings
  • Cognitive: difficulty concentrating, memory problems, indecision
  • Physical: headaches, digestive issues, high blood pressure, fatigue
  • Behavioural: sleep disturbances, overeating or undereating, social withdrawal

Nervous System Involvement

• Chronic stress primarily affects the autonomic nervous system (ANS):
  • Sympathetic nervous system (SNS) activation triggers “fight or flight” responses: increased heart rate, blood pressure, respiration, and energy mobilisation.
  • Parasympathetic nervous system (PNS) normally counterbalances this (“rest and digest”), but chronic stress can weaken PNS function.
• The hypothalamic–pituitary–adrenal (HPA) axis is central in chronic stress:
  • Hypothalamus releases corticotropin-releasing hormone (CRH).
  • Pituitary gland releases adrenocorticotropic hormone (ACTH).
  • Adrenal glands release cortisol.
  • Prolonged cortisol elevation can suppress immune function, impair digestion, alter metabolism, and affect brain function.

Neurological Effects

• Chronic stress can alter key brain regions and functions:
  • Amygdala: overactive, increasing fear, anxiety, and emotional reactivity.
  • Hippocampus: shrinkage or reduced activity impairs memory, learning, and contextual processing.
  • Prefrontal cortex: reduced volume and function impair decision-making, attention, and impulse control.
• Neuroplasticity is affected: chronic stress may reduce the formation of new neurons and synapses, making recovery from stress more difficult.

Health Implications of Chronic Stress

• Cardiovascular: hypertension, heart disease, increased risk of stroke.
• Metabolic: insulin resistance, obesity, type 2 diabetes risk.
• Immune: decreased immune response, increased susceptibility to infections.
• Mental health: anxiety disorders, depression, burnout, and potential progression to trauma-related disorders if combined with severe events.

Coping and Management

• Regular physical activity and exercise to reduce stress hormone levels.
• Mindfulness, meditation, and relaxation techniques to improve parasympathetic function.
• Adequate sleep and balanced nutrition to support nervous system and metabolic health.
• Social support and therapy for emotional regulation and stress resilience.
• Structured problem-solving and time management to reduce ongoing stressors.
• Normalising the impact of stress in the workplace, seeking support when needed, and understanding that resilience does not mean overworking or drowning in stress.

Stress Leading to Burnout

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged and excessive stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Over time, chronic stress can significantly impact both mental and physical health, affecting the nervous system, hormonal balance, and overall wellbeing.

Impact of Burnout on the Body and Nervous System

• Autonomic nervous system disruption – Chronic stress overactivates the sympathetic nervous system (“fight or flight”), leading to increased heart rate, blood pressure, and tension.
• Hormonal imbalance – Elevated cortisol levels can affect sleep, metabolism, and immune function.
• Immune suppression – Higher susceptibility to infections and slower recovery from illness.
• Digestive issues – Stress can trigger stomach aches, nausea, or irritable bowel symptoms.
• Sleep disturbances – Difficulty falling or staying asleep, leading to fatigue and reduced cognitive function.
• Muscle tension and pain – Chronic stress often causes headaches, back pain, and other musculoskeletal issues.

Progression of Burnout

• Persistent stress – Continuous exposure to high pressure without sufficient rest or recovery.
• Emotional exhaustion – Feeling drained, overwhelmed, and unable to cope emotionally.
• Reduced performance – Difficulty concentrating, making decisions, or completing tasks effectively.
• Cynicism or detachment – Developing a negative or indifferent attitude towards work, colleagues, or responsibilities.
• Loss of motivation – Feeling indifferent or lacking enthusiasm for previously meaningful tasks.
• Impaired coping mechanisms – Increased irritability, anxiety, or reliance on unhealthy habits.

What to Do if You Notice Symptoms

• Acknowledge the signs – Recognise emotional, physical, or behavioural symptoms early.
• Seek professional help – Consult a GP, psychologist, or counsellor for guidance and support.
• Prioritise rest and self-care – Take breaks, ensure sufficient sleep, and maintain a healthy diet.
• Set boundaries – Reduce workload where possible and learn to say no to excessive demands.
• Use stress management techniques – Practise mindfulness, meditation, breathing exercises, or gentle physical activity.
• Reach out to support networks – Talk to friends, family, or colleagues to share feelings and seek advice

Resources:

https://mentalhealth-uk.org/burnout/

https://www.nhs.uk/every-mind-matters/mental-health-issues/stress/

https://www.nicabm.com/the-neurobiology-of-chronic-stress/

!!!! It is important that you only do what feels right for you and your body, These are just some practices that resonate with me.  Please refer to my terms and conditions/disclaimer.

Eagle Mudra Meditation:

Embodied Self Compassion:

Butterfly hug:

Somatic check in:

Self Holding Practice (my version):