Can Exercise Help Trauma?
How Exercise Promotes Healing and Resilience After Trauma
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Experiencing trauma can have profound effects on an individual's mental and physical well-being, and its impact can be overwhelming.
But there is hope for healing and resilience. One helpful practice in the journey of recovery is exercise. Physical activity can offer many benefits for individuals navigating the aftermath of trauma.
Let's explore how exercise can empower healing, promote emotional resilience, and contribute to a recovery path.
Understanding Trauma and Its Effects
Trauma is a deeply personal experience that can leave individuals feeling powerless, fearful, and forever changed. It can result from a wide range of events, including emotional abuse, physical violence, and traumatic death. The aftermath of trauma can affect someone’s beliefs, emotions, and interactions with the world around them.
Some symptoms of trauma may include anxiety, irritability, depression, fatigue, and heightened sensitivity.
The Role of Exercise in Trauma Recovery
Exercise can play a role in trauma recovery by addressing the mental and physical aspects of healing. In fact, regular physical activity can help reduce symptoms of anxiety and depression, help individuals regain a sense of control, and improve sleep and overall well-being.
Let's delve into the specific ways exercise promotes healing after trauma.
1. Regulation of Stress Hormones
According to Dr. James Gordon, physical activity, especially aerobic exercise, stimulates the release of stress-relieving hormones such as dopamine, serotonin, and endorphins.
These chemicals play a crucial role in regulating mood and reducing feelings of anxiety and depression.
Dr. Gordon writes that engaging in exercises like running, lifting weights, brisk walking, or even dancing can boost the production of brain-derived neurotrophic factor (BDNF), which supports the creation of new brain cells and improves the functioning of the hippocampus, a region involved in stress modulation.
(Source: Dr. James Gordon, Thrive Global)
2. Improved Mental Health and Resilience
Exercise can help you build resilience. And moderate exercise can alter the neurochemistry of our brains and aerobic exercise that increases our heart rate can be beneficial for stress resilience.
But vigorous exercise is not necessary to achieve these benefits. Even low-intensity activities such as walking or jogging for 20-30 minutes a day can be helpful. Explore our beautiful Seattle parks for quiet reflection and exercise.
So, if you’re looking to improve your stress resilience, try incorporating some of these activities into your daily routine. You might be surprised by how much of a difference it can make!
3. Prevention and Management of Chronic Illnesses
Trauma and chronic stress can have long-lasting effects on physical health. Emotional stress is a major contributing factor to the six leading causes of death in the United States: cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver, and suicide. (Source: NIH: Life Event, Stress and Illness. )
Exercise, in all its forms, not only aids in the recovery from trauma but also plays a crucial role in preventing and managing these chronic illnesses.
By engaging in regular physical activity, individuals can improve cardiovascular health, strengthen muscles and bones, regulate blood sugar levels, and reduce inflammation.
4. Empowerment and Sense of Control
A significant benefit of exercise in trauma recovery is the sense of empowerment and control it provides.
We know from trauma recovery coaching that trauma can leave individuals feeling powerless, disconnected from their bodies, and overwhelmed by their circumstances.
Almost any level of physical activity can help individuals reclaim their bodies, rebuild a sense of self, and experience a renewed sense of control in their lives.
If someone sets and achieves exercise goals, they rediscover their own strength and resilience, fostering a positive mindset and a greater belief in their ability to overcome challenges.
5. Meditation in Motion
Exercise can be a great way to practice mindfulness. By focusing on the physical sensations of your body, such as your breath and heart rate, you can cultivate a deeper connection between your mind and body. This mindful approach to exercise can help you stay present in the moment and reduce stress.
There are many different types of exercises that can be practiced mindfully, such as yoga, lifting weights, and even walking through one of Seattle’s many reflective public spaces.
These activities can be approached with a meditative mindset, allowing you to fully engage with your body and surroundings. By practicing mindfulness during exercise, you can enhance your self-awareness, reduce stress, and cultivate a sense of inner calm.
Starting Your Trauma-Informed Exercise Journey
If you are ready to embark on your exercise journey, it's important to approach it with care and intention. Here are some key steps to consider:
Seek Professional Advice
Are you considering starting an exercise program to help with recovery? If so, it's essential to seek professional guidance before getting started.
By consulting with a healthcare professional or a certified trauma recovery coach, you can receive valuable assistance in assessing your readiness, navigating the process, and tailoring your exercise routine to meet your specific needs and capabilities.
Choose Activities That Work For You
Finding the right type of exercise for you is essential for long-term success. Whether it's walking, running, yoga, or any other physical activity, choose something that feels comfortable, enjoyable, and makes you feel better.
Experiment with different options until you find what brings you joy and helps you reconnect with your body.
Set Realistic Expectations
We think it’s always best to small and go from there. Break down your exercise routine into manageable steps that align with your current abilities and energy levels.
Gradually increase the duration and intensity of your workouts as you build strength and confidence.
Listen to Your Body
Take care of yourself and pay attention to what your body is telling you during your workouts. If you feel tired, take a break, drink plenty of water, and eat healthy food for your body.
If you start feeling any pain or discomfort, make sure to adjust your exercise routine or consult a professional for assistance. Keep in mind that everyone's journey is different, so make sure to go at your own pace and prioritize your own well-being.
Embracing Healing and Resilience
Trauma recovery is a deeply personal and transformative journey. By using exercise during healing, you can harness the power of movement to promote physical and mental well-being.
Remember, you are not alone on this path. Seek the support of our Seattle-area trauma recovery professionals, be patient with yourself, and celebrate each step forward.
Together, we can navigate the challenges of trauma and build a life filled with healing, growth, and joy.
Need help?
If you need support on your trauma recovery journey, Studio Saudade is here to help with our Trauma Coaching. Our certified trauma recovery coaches offer compassionate guidance, empowering you to reconnect with yourself and embrace a life you love.
Contact our Seattle office today to embark on your healing journey.
References:
Mayo Clinic: Exercise and stress: Get moving to manage stress
Thrive Global: How Movement and Exercise Can Help Us Heal From Trauma
The Washington Post: How exercise can help you build resilience at any age
NIH – Exercise for Mental Health
Harvard Health Publishing: How does exercise reduce stress? Surprising answers to this question and more
