Trauma can deeply impact the nervous system, disrupting the brain’s stress response and triggering symptoms like hypervigilance, chronic stress, dissociation, depression, and anxiety. These effects leave the body in a prolonged state of imbalance. To help you get on the path to restoring your well-being, Wings will introduce six effective ways to heal and reset the nervous system from trauma.
The Importance of Healing the Nervous System
Healing the nervous system is crucial as trauma impacts both psychological and physiological systems. Recovery requires treatments that address both mind and body, restoring balance. Each person’s journey is unique, so identifying strategies tailored to individual needs is essential for healing and restoring a sense of peace.
Six Ways to Heal the Nervous System from Trauma
Effective trauma healing involves multiple strategies that address both psychological and physical needs. These include therapy approaches like EMDR and Trauma-Focused CBT, somatic methods such as Trauma-Informed Yoga and Somatic Experiencing, mindfulness practices, regular physical exercise, proper nutrition and sleep, and the value of social support.
1. Therapy and Counseling
Therapy is vital for trauma recovery because it provides a safe environment for exploring unpleasant memories and regulating powerful emotions. Both one-on-one and group counseling can help you build coping techniques that promote healing and resilience, allowing you to handle the impacts of trauma with greater strength and understanding. Other therapeutic techniques for processing trauma include:
i. Eye Movement Desensitization and Reprocessing (EMDR)
EMDR (Eye Movement Desensitization and Reprocessing) uses bilateral stimulation, such as guided eye movements, to assist people in processing traumatic memories and reducing their emotional impact. This therapy is especially useful for PTSD and trauma-related diseases, since it allows people to reframe painful experiences and reduce distress, encouraging a sense of emotional release and resilience.
ii. Somatic Therapies
Somatic therapies are body-centered therapies designed to help individuals release tension stored in the body due to trauma, facilitating a renewed connection with physical sensations. By focusing on bodily awareness, somatic therapies can reduce dissociation and trauma-related dysregulation, promoting a sense of groundedness and emotional stability for those affected.
iii. Trauma-Informed Yoga (TIY)
Trauma-Informed Yoga (TIY) is an adapted yoga practice emphasizing body awareness, stress reduction, and emotional regulation, making it a supportive tool for trauma recovery. TIY helps individuals reconnect with their bodies in a safe, mindful way. Research shows that TIY can effectively reduce anxiety and improve mood among trauma survivors.
2. Mindfulness
Mindfulness activities, like meditation, help reduce chronic stress by focusing on the present moment with acceptance. This practice increases self-awareness, calms the nervous system, and aids in emotional regulation. Over time, consistent mindfulness promotes inner calm, helping you recover from trauma and build resilience.
3. Physical Exercise
Regular physical activity supports trauma recovery by boosting endorphins and neurotransmitters like dopamine and serotonin, which improve mood and reduce anxiety. Exercise helps release tension, reduces stress, and enhances emotional well-being, promoting both mental and physical resilience. Consistent activity aids in healing and stability on the recovery journey.
4. Nutrition and Sleep
A proper diet supports brain function, cognitive health, and mood regulation, promoting long-term vitality and emotional well-being. At Wings, we have an in-house Registered Dietitian to teach patients how to properly fuel their bodies. Quality sleep allows your nervous system to rest and recover, enhancing emotional stability. Together, nutrition and sleep are key to healing from trauma and improving overall health.
5. Social Support
Supportive relationships are crucial for trauma healing, offering emotional warmth, security, and a sense of belonging. These connections reduce isolation, loneliness, and shame while improving emotional regulation. Trusted relationships reinforce resilience, emotional stability, and trust, helping to overcome trauma’s long-term impacts and promoting overall recovery and well-being.
6. Creative Expression
Creative expression can take many forms and is a powerful tool for processing and releasing emotions. This method promotes resilience by allowing you to externalize your feelings, which aids in emotional healing. Creative activities increase self-awareness and healing, allowing people to express their grief and reclaim a sense of control and tranquility. We understand that each patient has different interests and offer Rock to Recovery, Art Therapy, and Improv Groups as creative outlets at Wings.
How Long Does It Take to Heal a Dysregulated Nervous System?
Healing a dysregulated nervous system varies person to person, influenced by factors such as trauma intensity, support systems, and personal resilience. While many people notice significant results in three to six months, you may require longer-term treatment. Complex trauma or coexisting mental health disorders are important factors to consider as well. A sympathetic, personal approach is crucial for long-term healing.
Healing with Wings
If you’re ready to heal your nervous system from trauma, reach out to Wings today. Our specialists have expertise in working with trauma clients and understand the unique needs of adults suffering from trauma and co-occurring conditions including trauma, substance use disorder, depression, and more. We are committed to providing personalized support tailored to your healing journey.
Ready to start?
Call us at 1-888-790-9377 to speak with our caring, professional therapists and take the next step toward recovery today or Verify Your Insurance here.
Intensive outpatient treatment (IOP) for depression in San Diego county provides an organized and supportive environment for individuals, but many people who could benefit from this outpatient depression treatment may be unaware of it.
This treatment option allows patients to participate in regular therapy sessions while remaining at home, making it suitable for people looking for comprehensive care without the need for overnight stays. This blog post discusses the numerous characteristics of intensive outpatient treatment, such as how it works, its benefits, and its effectiveness, and introduces an IOP in San Diego specializing in treatment for women.
What is Intensive Outpatient Therapy?
Intensive outpatient therapy for depression is intended for people who need more assistance than regular outpatient services but do not require round-the-clock care. Typically, this involves going to numerous treatment sessions per week, with emphasis on individual and group counseling.
In San Diego, women’s intensive outpatient programs for depression often combine cognitive behavioral therapy (CBT), interpersonal therapy (IPT), and skill-building courses.
This structure enables people to address their mental health issues while retaining some of their regular routines, making it an adaptable alternative for busy Southern Californians. Furthermore, several programs provide online rehabilitation choices, which improves accessibility for citizens around the region.
IOP versus Inpatient Treatment
The main distinction between intensive outpatient depression treatment and inpatient care in Southern California is the living environment.
Individuals can receive IOP treatment while living at home, with sessions scheduled numerous times each week. This system is very useful for those in Southern California who want to continue with their daily activities including job, school, and family life.
In contrast, inpatient treatment necessitates residing in a facility, which may be necessary for people in crisis or those who require constant supervision. While inpatient care is often more intensive and regimented, IOP achieves a balance by providing significant support without requiring overnight stays.
How IOP Works
Intensive outpatient treatment for depression usually entails a specialized strategy adapted to the individual’s needs.
In Southern California, mental health IOP programs for depression may include multiple weekly sessions that combine individual therapy, group therapy, and skill development. Patients work closely with qualified mental health specialists, who help them explore their emotions and build appropriate coping methods.
The frequency of sessions varies depending on the program, but most IOPs demand participation several times per week, providing regular support during important points in the recovery process.
Who is IOP best for?
Intensive outpatient treatment is best suited for people who need more structured support than standard outpatient therapy but do not require the intensive monitoring provided by inpatient care. It is an excellent option for San Diego residents seeking outpatient depression treatment who are experiencing moderate to severe depression but can still manage their everyday activities while in care.
IOP can also help those who have finished inpatient treatment and want to continue their recovery in a less restrictive setting.
However, IOP may not be appropriate for people who are experiencing acute crises, suicidal ideation, or serious substance use problems and require a higher degree of treatment.
IOP Effectiveness
According to research, rigorous outpatient treatment can be quite useful for treating depression. Studies have demonstrated that structured therapeutic techniques, such as cognitive behavioral therapy (CBT), dramatically reduce depression symptoms in a variety of populations.
IOP programs for depression in San Diego and Southern California offer evidence-based therapies, including CBT and DBT, tailored to individual needs, which often lead to favorable outcomes for participants. While everyone’s response to therapy is unique, IOP has proven to be a viable alternative for many, allowing them to engage in meaningful recovery while remaining connected to their daily life.
Types of Therapy
Intensive outpatient treatment includes a variety of therapeutic techniques to meet individual needs.
Cognitive behavioral therapy (CBT) is used to identify and change negative thought patterns, whereas dialectical behavior therapy (DBT) focuses on emotional control and interpersonal skills.
Many San Diego IOP programs for depression also include group therapy, allowing participants to share their experiences and support one another during outpatient treatment.
Furthermore, some programs provide additional treatments such as mindfulness or light therapy to improve overall well-being. The variety of approaches allows therapists to adjust their strategies to each participant’s unique path to recovery.
IOP at Wings Recovery
If you’re ready to regain control of your life while still receiving top-tier mental health care, Wings Recovery’s intensive outpatient program (IOP) for women in San Diego could be the perfect fit. After completing residential or PHP treatment, this program provides the continued support you need while you take on new challenges at work, with family, or in other areas of personal growth.
You’ll receive weekly one-on-one therapy, additional trauma support, and group therapy to build essential coping skills. Whether you’re continuing care or starting your healing journey, Wings Recovery will help you navigate this crucial transition with the support and structure you need to thrive.
Experience San Diego county’s premier women’s mental health treatment center, offering intensive outpatient treatment for depression and residential programs, exclusively for adult women, transgender, and nonbinary individuals.
Whether you’re facing trauma, PTSD, anxiety, depression, or broken relationships, Wings Recovery offers a safe, supportive refuge where you can begin your healing journey and work toward creating the life you dream of.
With options for both Intensive Outpatient Programs (IOP) and residential mental health care, we’re here to guide you through every step.
Ready to start?
Call us at 1-888-790-9377 to speak with our caring, professional therapists and take the next step toward recovery today or Verify Your Insurance here.
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References:
https://www.healthline.com/health/depression/outpatient-depression-treatment
Post-Traumatic Stress Disorder (PTSD) is a mental health condition that develops after an individual experiences a traumatic event. A traumatic event can be a single occurrence or an ongoing, more complex situation. Common symptoms associated with PTSD include flashbacks, intrusive memories or thoughts, avoidance behaviors, physical symptoms, and hyper-vigilance. Due to the stigma surrounding mental health and a lack of education, trauma is often unrecognized or ignored. It is critical to seek professional help and establish a quality self-care routine during the healing process. Below are four practical tips to help manage PTSD symptoms and improve your quality of life.
4 Tips – How to Manage PTSD
1. Establish a Routine
It is common for individuals who have experienced trauma to feel more depressed or anxious, which can disrupt their daily routines and lead to overbooking or isolation. While there are benefits to having a structured routine, this may look different during the healing process. Taking things slowly is key to establishing a stable routine; this might involve simply ensuring that you are eating and drinking enough water.
2. Mindfulness
Mindfulness offers numerous benefits when dealing with mental health symptoms. Trauma can leave our bodies in a constant state of fight or flight, resulting in feelings of hyperarousal and unsafety. Practicing mindfulness helps calm both our body and brain, ultimately reducing cortisol and adrenaline levels, which makes it easier to remain present in the moment. Simple mindfulness techniques you can try today include:
Holding ice: This mimics the “diver’s response” by decreasing heart rate and slowing down breathing
Deep breathing: Inhale for four seconds, hold for four seconds, and exhale for four seconds
Using your five senses: Engage touch, taste, sound, smell, and sight.
Mindfulness can also take the form of gardening, going for a walk, connecting with your spirituality, or listening to music.
3. Physical Activity
Movement is incredibly beneficial when processing trauma. Not only does exercise promote physical health, but the endorphins released during physical activity also reduce mental stress and help regulate your nervous system. Types of physical activities include walking, yoga, hiking, playing sports, and dancing—anything that gets your body moving. You are more likely to stick with an activity you enjoy and that makes you feel good, so take your time to discover which form of movement works best for you.
4. Create a Support Network
It is no secret that trauma can be a lonely experience. It’s essential to understand that you do not have to heal from trauma alone. Creating a support network provides emotional safety. If possible, identify who in your circle you can trust; this may include close friends or family members. For those who may not have, or prefer not to connect with, family, online and in-person support groups can be a valuable alternative. If you don’t feel ready to share your trauma yet, that is completely okay. The most important aspect of building a support network is connecting with others and reduce feelings of isolation.
If you are someone who has experienced trauma, apart from the tips mentioned above, it is important that you begin your trauma healing journey by seeking professional help. A trauma informed provider can collaborate with you to build a solid treatment plan that includes the self-care tips above. Ultimately, taking this step can pave the way for lasting healing and a healthier future. Are you looking for professional help? The Wings Recovery team is here to support you. Call us at 1-888-790-9377 or verify your insurance here.
Trauma: How the Mind and Body are Connected
One might view mental health as its own subset of health, suggesting that the brain and body are disconnected when it comes to healing. The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel Van Der Kolk was one of the first pieces of mainstream literature to illustrate just how connected the mind is to the body. The book studied the effects that trauma had on combat veterans during the Vietnam War, finding that trauma creates long-lasting nervous system dysfunction. Additionally, The ACE (Adverse Childhood Experiences) Study tells us that individuals who have experienced childhood trauma are more likely to face physical health issues, including- but not limited to:
- a weakened immune system
- delayed menstruation
- obesity
- stomach issues
- chronic illness
- and poor dental health
Understanding the physical effects of trauma is crucial for its overall healing.
What is trauma?
Put simply, trauma can be defined as an experience that the brain is unable to process in a healthy way. The brain often stores trauma in fragmented pieces, which affects long term memory. Trauma can be viewed on a spectrum with varying degrees of impact on the body and brain. Trauma can be acute, chronic, or complex. Traumatic experience examples can include:
- chronic illness
- parental neglect
- bullying
- sexual abuse
- physical abuse
- natural disasters
- and accidents
Please note that this list is not exhaustive.
Psychological experiences can influence physical sensations. For instance, the same areas of the brain activated during physical pain also respond to emotional pain. Have you ever heard the phrase “butterflies in my stomach?” This is commonly used to describe stomach issues when a person is feeling nervous. On a deeper level, traumatic experiences can exacerbate somatic ailments, making daily functioning difficult.
What happens when trauma occurs?
When trauma occurs, the brain’s alarm system activates, prompting the body to engage the sympathetic nervous system, which triggers a set of responses. There is flight (running away), fight (defending oneself), freeze (dissociation or feeling “out of body”), or fawn (engaging in people-pleasing behaviors to ensure safety-often experienced in sexual trauma). Ideally, once the threat subsides, the parasympathetic nervous system kicks in to lower cortisol and adrenaline levels, facilitating emotional and physical regulation. Unfortunately, traumatic experiences can prolong activation of the sympathetic nervous system, making it challenging to achieve a state of calm even after the threat has passed.
How to Heal from Trauma
Trauma-informed holistic care can help address the root causes of physical symptoms, offering relief. EMDR (Eye Movement Desensitization and Reprocessing Model) is a highly effective and well researched form of trauma treatment. EMDR works to decrease traumatic symptoms by reducing the disturbance level associated with a traumatic memory using bilateral stimulation. Other effective treatments include medication, exercise, lifestyle changes, and nutrition.
If you are someone who is struggling with the physical and psychological effects of trauma, I want to encourage and empower you to take control of your health by seeking trauma informed care. Have questions? Contact Us.
Sexual health and wellness are crucial aspects to address when working through trauma.
In the United States alone, approximately 81% of women and 43% of men report having been victims of sexual assault. For those who have experienced sexual trauma, it can be incredibly dysregulating, confusing, and frightening. Fortunately, there is a path to healing sexual trauma and reconnecting with yourself and others in a way that feels safe. The journey to sexual wellness is not linear, and it may take some time to reach a point where you feel comfortable even discussing your trauma. It’s essential to practice patience and self-compassion as you explore and address your trauma.
Healing from sexual trauma requires both professional and personal support.
There are various therapeutic modalities that effectively treat sexual trauma, including EMDR, somatic therapy, and group therapy. When seeking professional help, it’s important to find practitioners specialized in trauma-informed care. Recovery from trauma involves caring for yourself mentally, emotionally, physically, and spiritually. Developing a self-care routine that meets your unique needs will be extra supportive while processing trauma.
Opening up about sexual trauma can be daunting, but it’s important to remember that you don’t have to navigate this healing process alone. For many, this involves seeking support from loved ones, such as friends and family. For those who may not have these resources, support groups for sexual trauma survivors (both in person and online) can provide a sense of community.
Rebuilding sexual wellness takes time, but with the right support and tools, you can effectively manage your symptoms.
Some helpful steps include processing your traumatic experience, learning to set physical boundaries, recognizing and coping with triggers, and exploring safe touch/consensual experiences. Recovery from sexual trauma is possible and you deserve to feel safe and supported every step of the way.
References:
https://www.nsvrc.org/statistics
