How Stressful Situations Impact Our Nervous System—And What We Can Do About It
How Traumatic and Stressful Situations Impact Our Nervous System—And What We Can Do About It
Life can be unpredictable, and at times, we may find ourselves in situations that are overwhelming, frightening, or deeply distressing. These traumatic and stressful events don’t just affect us emotionally; they leave a profound mark on our nervous system, influencing how we think, feel, and behave long after the event has passed. Understanding these effects is the first step toward healing and resilience. The worst part is, we may not always realize that this is happening.
The Nervous System’s Response to Stress
Our nervous system is the body’s command center, orchestrating our responses to external stimuli. When we encounter a threat, the autonomic nervous system (ANS) activates its fight, flight, or freeze response through the sympathetic branch. This response floods the body with stress hormones like adrenaline and cortisol, preparing us to react quickly to danger.
While this mechanism is life-saving in the moment, repeated exposure to trauma or chronic stress can leave the nervous system stuck in a heightened state of arousal. This can manifest as hypervigilance, anxiety, irritability, or difficulty concentrating. Alternatively, some individuals may experience hypoarousal, where the nervous system becomes numbed, leading to feelings of disconnection, fatigue, or depression.
The Long-Term Effects of Trauma
Trauma rewires the brain, particularly the amygdala (responsible for detecting threats), the hippocampus (which processes memories), and the prefrontal cortex (involved in decision-making and emotional regulation). When these areas are dysregulated, individuals may:
Struggle with intrusive memories or flashbacks.
Experience exaggerated startle responses.
Have difficulty distinguishing between safe and threatening situations.
Chronic activation of the stress response can also contribute to physical health issues, including cardiovascular problems, digestive disorders, and a weakened immune system.
Steps to Heal and Regulate the Nervous System
While the effects of trauma can be profound, the nervous system is adaptable and capable of healing. Here are strategies to support recovery:
Connect to your Faith, Practice Mindfulness and Grounding Techniques Mindfulness practices, such as praying, deep breathing, meditation, and yoga, can help calm the nervous system and bring awareness to the present moment. Grounding exercises, like focusing on sensory details or engaging in physical activities, can anchor you during moments of distress.
Engage in Somatic Practices Trauma often resides in the body, not just the mind. Somatic therapies, like somatic experiencing or body-focused exercises, help release stored tension and reset the nervous system. At Zen and Health we proudly offer monthly Nervous System Regulation Interventions in English and Spanish to help calm down the nervous system from a specific traumatic event.
Seek Professional Support Therapies such as Eye Movement Desensitization and Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), and trauma-informed counseling can provide tools to process and reframe traumatic experiences. We proudly offer these services at Zen and Health.
Build a Support Network Connection is a powerful antidote to trauma. Surrounding yourself with supportive friends, family, or community groups can foster a sense of safety and belonging. Leaning into others and sharing our joys and sorrows in community is very healing and helps us come out stronger and more connected. You are welcome to join one of our Support Groups at Zen and Health either online or in person at our Granada Hills, CA location.
Prioritize Rest and Recovery Adequate sleep, nutrition, and regular exercise play a critical role in restoring balance to the nervous system. Activities that promote relaxation, such as spending time in nature or engaging in creative hobbies, can also be beneficial.
Nourish your Body Healing from trauma is a journey, not a sprint. It’s important to pace yourself and acknowledge progress, no matter how small. Every day make it a priority to eat complete meals and “complete snacks” that include all 3 macronutrients (protein, healthy fats and healthy carbohydrates). Keeping your blood sugar stable is an integral part of maintaining emotional stability and supporting you brain and body to heal.
Conclusion
Traumatic and stressful situations can profoundly impact the nervous system, but recovery is possible. By understanding the effects of trauma and taking proactive steps to care for your mind and body, you can regain a sense of safety, resilience, and well-being. Remember, you don’t have to navigate this journey alone—reach out for support and take each step at your own pace.
