Healing from Trauma: Reconnecting with the Body and Mind
Madison Thomas, LMSW, EMDR therapist and trauma specialis is sharing her thoughts in healing from from trauma with connection to the body in today’s post.
Renowned trauma specialist, Dr. Gabor Maté, explains that one of the most profound impacts of trauma and its ability to cause disconnection from our bodies, and from the many messages it sends us about our well-being and needs.
Healing from trauma, or the “psychological wound we sustain as a result of what happened to us” (Maté), involves treating the mind and body as one system. There are several effective therapies, such as EMDR, IFS, and Somatic Experiencing, that approach healing through an integrated perspective of mind-body unity. During therapy, your clinician will likely guide you through practices that help you feel safe and at ease inside your body, becoming more aware of your body’s messages regarding its feelings and needs, and restoring a sense of connectedness and wholeness within yourself.
As Dr. Maté states in his book The Myth of Normal: “The process of healing, therefore, involves becoming whole again, reintegrating the parts of ourselves we have abandoned, suppressed, or split off from.” He goes on to say, “The body remembers what the mind forgets. Healing trauma requires the reintegration of mind and body, for trauma, both emotional and physical, affects the entire system.”
While your clinician will help guide you through this process safely during your sessions, they may also explore ways to mend your relationship with your body through compassionate awareness and attention to its needs when you are not in the office. Sometimes this involves a structured practice or adjusting your routines. It can also be as simple as taking moments to ask yourself questions about your well-being, tuning in to your body’s cues for rest, food, or movement, and responding accordingly. Practices like breathing, yoga, or even dancing can help deepen this connection.
Below is a list of practices you can use to strengthen your mind-body connection outside of therapy. I recommend consulting with your therapist or medical provider if you have questions or concerns about how to practice these techniques.
1. Body Scan Check-In (2 minutes)
Start at the top of your head. Ask yourself: "How does this part feel right now?"
Move down to your face, neck, shoulders, arms, chest, stomach, legs, and feet.
Notice any tightness, aches, warmth, or unusual sensations. No judgment—just notice.
If something feels off, imagine sending a deep breath to that spot, like giving it a tiny hug.
Ask yourself:
Am I thirsty or hungry?
Am I tired or feeling fidgety?
Do I need to stretch, move, or just relax?
If something stands out, note it down, like a reminder on your phone.
2. Movement and Dancing
Freeform Dance: Let your body move freely to music (or no music at all). Allow your body to follow its natural impulses, whether swaying or flowing. Dance can help release pent-up emotions and bring awareness to areas of your body where emotions may be stuck.
Walking: Walking provides rhythmic bilateral stimulation to your body, which has a naturally calming effect. The exercise also supports emotional well-being. If you feel safe, walking outside in nature provides access to sunlight and helps balance the nervous system.
Yoga: Yoga encourages mindfulness and focus on the present moment through breath and movement. It can also foster empowerment and resilience by promoting body autonomy, non-judgment, and the release of physically stored emotions.
3. Breathing and Meditation
Breathing and meditation help calm the nervous system, allowing the body to shift from a stress response to a state of relaxation. This is essential for teaching our bodies that we can feel safe when we truly are safe. If you're unsure where to start, there are many free guided meditations available on YouTube and through apps like Headspace.
4. Artistic Expression
Whether through painting, journaling, drawing, or crafting, artistic expression can slow the brain and body down, helping return you to a state of safety. It also allows you to process emotions that may be difficult to access or express verbally.
5. Eating a Balanced, Whole-Food Diet
Food is the metaphorical fuel for our bodies. It provides the energy we need to function smoothly. Studies show the profound impact that our gut and diet have on emotional well-being. By intentionally consuming as many whole foods as possible, we ensure we’re nourishing our minds and bodies with the materials they need to stay strong and healthy. For many, food preparation and mindfulness around eating can be a grounding, nurturing practice that serves as a vessel through we can show love to ourselves.
On your lifelong journey toward wholeness, remember that the goal is not perfection, but connection with yourself. Whether it’s one of these practices or something else that resonates with you, your compassionate presence is the best gift you can give to yourself
