When we think about trauma, we often think about the mind: painful memories, anxiety, or fear. But trauma doesn’t just live in your thoughts. It lives in your body.
Headaches, muscle tension, stomach issues, and even chronic pain can sometimes be traced back to unresolved trauma. As a therapist, I’ve seen clients who came in for emotional pain leave feeling relief in their physical bodies as well.
How Trauma Shows Up in the Body
The nervous system is designed to protect us. In moments of threat, your body floods with stress hormones like cortisol and adrenaline. Over time, if those stress responses don’t resolve, they can leave lasting imprints in the body. You might notice:
- Tight shoulders when you’re stressed.
- A knot in your stomach before difficult conversations.
- Headaches or fatigue after emotional triggers.
For some, these patterns become chronic, leading to ongoing pain.
Everyday Trauma Triggers
Trauma that shows up physically can come from many sources:
- Childhood neglect or abuse.
- Accidents, injuries, or medical trauma.
- Chronic stress or workplace burnout.
- Loss and grief.
Even experiences we don’t consciously label as “trauma” can take a toll on the body over time.
Tools You Can Try Right Now
You don’t have to wait for therapy to begin addressing the connection between your body and emotions. Try these simple techniques:
- Progressive muscle relaxation: tense and release each muscle group, noticing where stress hides.
- Grounding exercises: look around and name 5 things you see, 4 things you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
- Gentle breathwork: inhale slowly, exhale even slower. This signals safety to your nervous system.
How Therapy Can Help
Somatic therapy and EMDR are approaches designed to help your body process trauma, not just your mind. Instead of only talking about the past, these therapies guide you in releasing stored stress responses so your body and mind can finally relax.
For example, a client struggling with constant migraines might discover the pain eases after working through unresolved childhood trauma. Another might notice their back pain lessens once they’ve processed long-held grief.
The Takeaway
If you’ve been living with unexplained pain, it may not just be physical; it may be your body holding on to unresolved trauma.
With therapies like somatic work and EMDR, healing is possible. You don’t have to live stuck in cycles of pain. Addressing both the body and the mind can help you feel lighter, freer, and more at ease in your everyday life.
