When you release trauma, your body lets go of stored stress through physical sensations like shaking, tingling, muscle relaxation, crying, yawning, or changes in breathing and heart rate, allowing the nervous system to shift from fight-or-flight to a more relaxed state (parasympathetic response). You might also feel emotional shifts, increased energy, better gut health, reduced hypervigilance, and greater body awareness as the system processes trapped tension, leading to healing and a sense of being more present and grounded.
Having greater mental and emotional presence
Another term for it is mentalization, or 'holding mind in mind', whether yours or someone else's. People who are healing from trauma begin to have greater access and awareness of their inner lives, and what it feels like to be themselves across different experiences.
The key is finding ways to release that stored trauma and chronic stress. Practices like somatic experiencing, yoga, and meditation can help regulate the nervous system and promote relaxation. By releasing trauma from the body, we can start to experience greater physical and emotional well-being.
When dealing with abandonment trauma, unprocessed emotions can manifest in physical symptoms and tension. Common places where abandonment trauma is stored in the body include: The Chest – Feelings of heartbreak, loneliness, or anxiety can create tightness in the chest, shallow breathing, or even panic attacks.
It aids in better emotional regulation by increasing awareness of bodily sensations. It can reduce physical symptoms by releasing tension and stress. It fosters a deeper connection with your body to promote self-awareness and mindfulness. It builds resilience and can help you cope better with future challenges.
Experiencing sudden warmth, heat waves, or blushing in the body may be another sign of trauma release. Physical sensations are often linked to the body processing past stress or emotional memories. They're another sign that the body is changing as it lets go of stored trauma, such as from difficult memories.
Because our nervous system and brain can hold onto painful and traumatic events, chronic pain can be very real and present even after the physical injury has healed.
Exposure to trauma can lead to elevated cortisol levels, which can contribute to a range of health issues. Chronic pains, stomach and digestion issues, sleep struggles, and other issues are common in survivors.
Shattering, Withdrawal, Internalizing, Rage, and Lifting. Each of these stages relate to different aspects of human functioning and trigger different emotional responses. The first letter of each of these words spell SWIRL, a great description of the cyclonic nature of the intensity of healing abandonment.
The "8 childhood traumas" often refer to common Adverse Childhood Experiences (ACEs) from the CDC, including physical abuse, emotional abuse, sexual abuse, physical neglect, emotional neglect, household substance abuse, a household member with mental illness, and parental separation/divorce, though these can be expanded to include things like violence, discrimination, or sudden loss, which profoundly impact a child's development and well-being. These experiences, especially repeated ones (complex trauma), disrupt a child's sense of safety, leading to issues with trust, emotional regulation, and relationships, often manifesting as anxiety, depression, or attachment problems in adulthood.
8 Trauma Release Exercises to Try at Home
The Trauma-Healing Diet
It won't rid you of PTSD and your fears, but let your tears flow and you'll maybe feel a little better afterwards. 'Crying for long periods of time releases oxytocin and endogenous opioids, otherwise known as endorphins. These feel-good chemicals can help ease both physical and emotional pain.
While mental readiness is an important part of the journey, effective trauma therapy follows a phased approach to ensure safety, stability, and long-term, sustainable healing. In this post, we'll walk you through the three essential phases of trauma treatment: Stabilization, Trauma Processing, and Integration.
Survivors of childhood family trauma typically go through 6 stages in their path to healing: pre-awareness, uncovering, digging in, healing, understanding, and nurturing. Using elements from her clinical work, as well as personal experience, Gillis provides support and tips for survivors navigating these 6 stages.
Consolidation and resolution is the final stage of trauma recovery, where your goal will be to work toward fully integrating your traumatic experiences into your personal narrative or life story and finding a sense of closure.
An abandonment wound is like an emotional blueprint we carry, shaping how we view relationships. It's this deep-seated belief that others will leave, making us wary of getting too close. Dr. Jeffrey Young called it a "wounded inner child," capturing how past experiences affect how we see connections.
If you're wondering, “How long does grief exhaustion last?” you're not alone. Many people feel drained, foggy, and worn out for weeks or even months after a loss. This kind of exhaustion isn't a sign of weakness or something to rush through—it's part of the healing process.
Physical movement is one of the best ways to process and release trauma from the body. Yoga, stretching, and even mindful exercise help release trapped tension and reconnect with physical sensations. Certain poses in yoga, such as child's pose and hip openers, are particularly effective in unlocking stored trauma.
The "3 C's of Trauma" usually refer to Connect, Co-Regulate, and Co-Reflect, a model for trauma-informed care focusing on building safe relationships, helping individuals manage overwhelming emotions (co-regulation), and processing experiences (co-reflection). Other "3 C's" include Comfort, Conversation, and Commitment for children's coping, and Catch, Check, Change from Cognitive Behavioral Therapy (CBT) for challenging negative thoughts in trauma recovery.
The 7 stages of trauma bonding describe a cycle in abusive relationships, typically starting with Love Bombing, followed by Trust & Dependency, then Criticism & Devaluation, leading to Manipulation & Gaslighting, causing the victim to Resign & Give Up, leading to a Loss of Self, and finally resulting in Emotional Addiction to the intermittent rewards of the cycle, keeping the person trapped. This cycle, theorized by Dr. Patrick Carnes, traps victims by making them reliant on the abuser for validation, creating a powerful, albeit destructive, bond.
Exercise and movement can also be helpful in rewiring the brain after trauma. Exercise has been shown to increase the production of endorphins, which can help reduce anxiety and depression. Movement-based therapies like yoga and dance can also be helpful in reducing symptoms of trauma and improving mental health.
The resulting body maps suggest that people often feel: anger in the head or chest. disgust in the mouth and stomach. sadness in the throat and chest.
Can I heal from childhood trauma without therapy? While professional support is recommended, self-healing strategies like mindfulness, journaling, creative expression, and physical practices can support recovery.
Our bodies keep unprocessed trauma. For some, that strength manifests inside the feet as a “holding on” response — the body literally grips the ground for stability and protection. It's a subconscious way of dealing with beyond fear or instability.