Why Trauma Responses Get Stuck in the Body & How Somatic Therapy Can Help

“Trauma is not what happens to you, but what happens inside you as a result of what happens to you."

— Dr. Gabor Maté

The Connection Between Trauma and Anxiety: Understanding Your Body’s Response

Let’s begin by clarifying a common misconception: while trauma and anxiety can share similar physiological responses—like an increased heart rate or shallow breathing—they’re not the same thing. Anxiety is often tied to worries about future events or stressors, whereas trauma stems from overwhelming past experiences that the body and mind struggled to process or integrate fully.

When we talk about the fight, flight, or freeze response, we’re referring to a built-in survival mechanism that kicks in when our nervous system perceives a threat. This reaction should be short-term—just enough to get us out of harm’s way. But if the traumatic event or stressor isn’t resolved, our system can stay on high alert, leading to chronic anxiety, tension, or even deeper issues like PTSD (Post-Traumatic Stress Disorder).

Why Trauma Responses Get “Stuck” in the Body

Unprocessed Emotional Pain

Traumatic events bring up intense emotions—fear, shame, anger—that can become “trapped” in our tissues if they aren’t properly expressed. In this situation, you might notice ongoing muscle tension, trouble sleeping, or persistent anxiety.

Prolonged Activation of the Nervous System

In cases of chronic or repeated trauma, the body doesn’t realize the threat is gone. It remains in a fight-or-flight (or sometimes freeze) pattern. Over time, this constant hyperarousal can cause exhaustion, burnout, and emotional dysregulation, making everyday life feel overwhelming.

Dissociation and Numbing

For some, particularly those who’ve faced severe or repeated childhood trauma, dissociation becomes a protective mechanism. It’s like shutting down or going numb to survive. While this can help in the moment, it often prevents the release of stored emotional and physical stress later on.

Lack of a Safe Healing Space

If you don’t have a supportive environment, it’s difficult to process trauma without feeling re-triggered. Feeling unsafe—physically or emotionally—can cause the body to hold onto those protective responses even longer.

Acute, Chronic, and Complex Trauma: How They Affect the Body

  • Acute Trauma
    Comes from a single shocking event—like a car accident or natural disaster. If not processed, the body can carry lingering stress that manifests as panic attacks, nightmares, or muscle tension.

  • Chronic Trauma
    Arises from repeated exposure to harm—like ongoing abuse or long-term neglect. This often leads to hyperarousal, where the nervous system remains “on guard.” Physical symptoms (headaches, digestion issues) blend with persistent anxiety or fear.

  • Complex Trauma
    Involves long-term or repeated harmful experiences, often starting in childhood. It affects emotional regulation, attachment, and bodily sensations, leaving people in a constant state of hypervigilance or emotional dysregulation.

How Somatic Therapy Helps Release Stuck Trauma

Somatic therapy emphasizes the mind-body connection, guiding you to reconnect with your physical sensations and safely release pent-up emotional energy. Let’s look at a few core techniques:

Breathwork

Intentional, slow breathing activates your relaxation response, helping your nervous system shift out of fight-or-flight. Even a few minutes of deep, measured breaths can reduce tension and enhance self-awareness.

Grounding Exercises

Grounding techniques (like focusing on the sensation of your feet on the floor or holding a comforting object) tether you to the present moment. This supports anyone dealing with dissociation or anxiety, encouraging a gentle re-connection to the body’s signals.

Body Scanning

By taking a mental “tour” of your body, you can locate areas of tightness or discomfort. Bringing curiosity to these sensations (rather than judgment) helps release stored tension associated with past trauma.

Movement and Expression

Gentle movement—whether it’s stretching, shaking, or even a light dance—can help free up trapped energy. When you feel “frozen” from trauma, safe, mindful movement breaks that cycle and invites a renewed sense of vitality.

Tracking Sensations

Somatic therapy also teaches you to notice how your body reacts to certain emotions or experiences. By regularly “checking in” with your physical state, you build capacity for self-regulation and prevent overwhelm.

Healing Trauma by Releasing Stuck Responses

Trauma doesn’t just live in our minds; it settles into our bodies, influencing our physical and emotional well-being. Over time, these stuck fight, flight, or freeze responses can turn into chronic pain, anxiety, depression, or a host of other issues. Yet, through somatic therapy, it’s possible to gently unwind these patterns and restore a sense of safety, calm, and empowerment in your day-to-day life.

Are you feeling stuck in old trauma responses? You don’t have to navigate this journey alone. I invite you to reach out and schedule a free 15-minute phone consultation. We’ll explore how somatic therapy can help you reconnect with your body, process unresolved emotions, and reclaim a sense of peace and vitality. Your healing starts here.

References

American Psychological Association. (n.d.). The role of trauma in the body and mind. Retrieved from https://www.apa.org/monitor/2021/01/trauma

Levine, P. A. (n.d.). Somatic Experiencing trauma healing. Retrieved from https://www.somaticexperiencing.com/

National Institute of Mental Health. (n.d.). Understanding PTSD. Retrieved from https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd

National Center for Biotechnology Information. (2018). Trauma and the autonomic nervous system. National Institutes of Health. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5892692/

Porges, S. W. (2011). Polyvagal theory and trauma. Retrieved from https://www.nimh.nih.gov/about/directors/thomas-insel/2014/polyvagal-theory-and-trauma

Psychology Today. (2018, September 26). The trauma of childhood abuse and how it affects the body. Retrieved from https://www.psychologytoday.com/us/blog/trauma-and-the-body/201809/the-trauma-of-childhood-abuse-and-how-it-affects-the-body

Somatic Experiencing International. (n.d.). Somatic experiencing and trauma healing. Retrieved from https://traumahealing.org/what-is-se/

The Trauma Center at Justice Resource Institute. (n.d.). Understanding and healing from trauma. Retrieved from https://www.traumacenter.org/

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Polyvagal Theory: Understanding Trauma and Supporting Nervous System Regulation

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