Healing

August 28, 2025

Profound Change Work

Change Work: Moving Beyond Surface Behaviors to Deep Transformation

By Kevin Brough, MFT

Introduction

In my years of practice, I’ve come to understand a fundamental truth about human change: You can’t change what you’re not aware of. This simple yet profound statement encapsulates the essence of meaningful therapeutic work and personal transformation. Too often, we focus on behavioral modifications—what I call first-order changes—without addressing the deeper cognitive and emotional systems that drive these behaviors. True, sustainable change requires a systems-based approach that recognizes the interconnected nature of our thoughts, emotions, and actions.

The field of cognitive-behavioral therapy has evolved significantly from its early focus on symptom reduction to a more comprehensive understanding of human change processes. Systems-based CBT recognizes that lasting behavioral change is only possible when we address the underlying cognitive and emotional patterns that maintain problematic behaviors (Mahoney, 1991). This approach acknowledges that human beings are complex systems where changes at one level inevitably impact other levels of functioning.

First-Order vs. Second-Order Change: Understanding the Hierarchy of Transformation

The distinction between first-order and second-order change is crucial for understanding why many therapeutic interventions fail to produce lasting results. First-order changes are surface-level behavioral modifications, such as stopping a habit, following a new routine, or implementing coping strategies. While these changes may provide immediate relief or improvement, they often lack the depth necessary for long-term sustainability.

Second-order change, in contrast, involves fundamental shifts in our cognitive schemas, emotional regulation patterns, and core belief systems (Watzlawick et al., 1974). These more profound changes create the foundation upon which sustainable behavioral modifications can be built. When we address the emotional and cognitive roots of behavior, we create systemic change that naturally supports new ways of being.

Consider, for example, a client struggling with chronic anxiety who learns relaxation techniques. This first-order change may provide temporary relief, but without addressing the underlying cognitive patterns of catastrophic thinking and the emotional dysregulation that fuels the anxiety, the symptoms are likely to return. However, when we help the client develop awareness of their thought patterns, process underlying emotional wounds, and restructure their core beliefs about safety and control, we create second-order change that naturally reduces anxiety at its source.

The Foundation of Change: Awareness, Consciousness, and Mindfulness

The journey toward meaningful change begins with awareness. As I often tell my clients, transformation is impossible without first developing a clear understanding of what needs to be transformed. This awareness operates on multiple levels: cognitive awareness of our thought patterns, emotional awareness of our feeling states, and somatic awareness of our bodily responses to stress and triggers.

Prochaska and DiClemente’s Stages of Change model offers a practical framework for understanding how awareness evolves into action (Prochaska & DiClemente, 1983). The model identifies six stages that individuals progress through when making lasting changes:

Precontemplation

At this stage, individuals are often unaware that a problem exists or that change is necessary. They may be in denial about the impact of their behaviors on themselves and others. The therapeutic work here focuses on raising awareness and helping clients begin to see patterns they previously couldn’t recognize.

Contemplation

Awareness begins to emerge, and individuals start to recognize that change may be beneficial. However, they remain ambivalent, weighing the costs and benefits of change. This stage is characterized by increased self-reflection and exploration of the problem.

Preparation

The decision to change has been made, and individuals begin to take small steps toward transformation. They may start gathering information, seeking support, or making preliminary changes to their environment.

Action

This stage involves implementing specific strategies and behaviors to create change. It requires significant commitment and energy as individuals work to establish new patterns while resisting the pull of old habits.

Maintenance

The focus shifts to sustaining the changes that have been made and preventing relapse. This stage requires ongoing vigilance and the continued use of coping strategies.

Termination

The new behaviors become so integrated that the individual no longer feels tempted to return to old patterns. The change has become an integral part of their identity, rather than something they must actively maintain.

This model illustrates how awareness naturally progresses to ownership and action. Each stage requires specific interventions and support to facilitate movement to the next level of change.

Extending Awareness to Relational Systems

Just as individual change requires awareness of internal patterns, relationship transformation—whether in couples or families—demands an expanded awareness that encompasses the interactive patterns and systemic dynamics between individuals. In my work with couples and families, I’ve observed that sustainable relationship change cannot occur through individual efforts alone; it requires each person to develop awareness of how their individual patterns intersect with and influence the relational system as a whole. This includes recognizing communication patterns, power dynamics, emotional triangles, and the unspoken rules that govern family interactions. For instance, a couple may each work individually on their anger management and communication skills, but without awareness of their cyclical pattern of pursuit and withdrawal, or how their family-of-origin experiences create complementary dysfunctions, their individual changes may actually make more tension in the relationship. True relational transformation occurs when partners or family members can simultaneously hold awareness of their own internal processes while also observing and taking responsibility for their contribution to systemic patterns. This dual awareness—of self and system—allows for coordinated change efforts where individual growth supports rather than threatens the relationship, creating space for authentic intimacy and healthier family functioning.

Developing Emotional Intelligence Through Awareness

Emotional intelligence—the ability to recognize, understand, and regulate our emotions while empathizing with others—is a crucial component of second-order change (Goleman, 1995). Many of the behavioral patterns we seek to change are driven by emotional reactions that occur below the threshold of consciousness. By developing emotional awareness and regulation skills, we gain access to the emotional drivers of our behavior.

The process of developing emotional intelligence begins with what I call “emotional mapping”—learning to identify and name our emotional experiences with precision. Many clients come to therapy with limited emotional vocabulary, describing complex feeling states with simple terms like “stressed” or “upset.” Through mindfulness practices and focused attention, we can cultivate the ability to recognize subtle emotional states and their corresponding cognitive and somatic markers.

This awareness then extends to understanding emotional triggers and patterns. Clients learn to recognize the early warning signs of emotional dysregulation and develop strategies for intervention before reactive patterns take over. This represents a shift from being controlled by emotions to creating a collaborative relationship with our emotional life.

Transformational Skills: The Tools for Change

Once awareness has been established, the next phase involves developing what I term “transformational skills”—the specific abilities needed to create and maintain change. These skills can be broadly categorized into several domains:

Cognitive Restructuring Skills

The ability to identify distorted thought patterns, challenge unhelpful beliefs, and develop more balanced and realistic cognitive frameworks. This includes skills such as thought monitoring, cognitive reframing, and the development of adaptive self-talk (Beck, 1976).

Emotional Regulation Skills

Techniques for managing intense emotions, including distress tolerance, emotion surfing, and developing self-soothing strategies. These skills help individuals remain functional during emotional storms and prevent impulsive reactions (Linehan, 1993).

Interpersonal Skills

The capacity to communicate effectively, set boundaries, and navigate relationships in ways that support rather than undermine change efforts. Many behavioral patterns are maintained by dysfunctional relationship dynamics that must be addressed for lasting change to occur.

Mindfulness and Present-Moment Awareness

The cultivation of non-judgmental awareness of present-moment experience, including thoughts, emotions, sensations, and environmental factors. This skill forms the foundation for all other transformational abilities (Kabat-Zinn, 1994).

Behavioral Activation and Goal-Setting

The ability to identify values-based goals and take consistent action toward their achievement, even in the presence of obstacles or setbacks.

Like any skill set, transformational skills improve with practice and application. Initially, clients may find these skills awkward or challenging to implement. However, with consistent use, they become more natural and automatic, eventually requiring less conscious effort to maintain.

The Neurobiological Foundation of Change

Understanding the brain science behind change can be empowering for both therapists and clients. Neuroplasticity—the brain’s ability to reorganize and form new neural connections throughout life—provides the biological foundation for all psychological change (Doidge, 2007). When we engage in new ways of thinking, feeling, and behaving, we literally rewire our brains.

Chronic stress and trauma can create rigid neural pathways that maintain problematic patterns of thinking and behaving. The amygdala, which is responsible for threat detection, can become hyperactive, while the prefrontal cortex, which is responsible for executive functioning and emotional regulation, may become less active. This neurobiological state makes change more difficult but not impossible.

Therapeutic interventions that promote mindfulness, emotional regulation, and cognitive flexibility help strengthen prefrontal cortex functioning while calming amygdala reactivity. Through repeated practice of new skills and behaviors, we create new neural pathways that support healthier patterns of functioning. Over time, these new pathways can become the brain’s preferred routes, making positive changes feel more natural and automatic.

The process of neuroplasticity also explains why change takes time and why consistent practice is essential. Each time we choose a new response over an old pattern, we strengthen the neural pathways associated with the new behavior while weakening those associated with the old pattern. This is why I often tell clients that change is not a destination but a practice—a daily commitment to choosing new responses over familiar ones.

Trauma-Informed Change Work

No discussion of change work would be complete without addressing trauma’s impact on our capacity for transformation. Trauma, whether acute or developmental, creates disruptions in our nervous system that can significantly impact our ability to engage in change processes (van der Kolk, 2014).

Traumatic experiences often overwhelm our natural coping resources, leading to the development of survival strategies that may have been adaptive in dangerous situations but become problematic in current contexts. Many of the behaviors clients want to change—addiction, relationship difficulties, emotional dysregulation—can be understood as trauma responses that have outlived their usefulness.

Trauma-informed change work recognizes that healing must address both the psychological and physiological impacts of traumatic experiences. This often requires a combination of top-down approaches (cognitive interventions that help make sense of experiences) and bottom-up approaches (body-based interventions that help regulate the nervous system).

Top-Down Processing for Change

Top-down approaches work through the neocortex to influence lower brain regions. These interventions include:

  • Cognitive restructuring to address trauma-related beliefs about safety, trust, and self-worth
  • Narrative therapy techniques that help clients develop coherent stories about their experiences
  • Psychoeducation about trauma’s impact on the brain and nervous system
  • Mindfulness practices that strengthen prefrontal cortex functioning

Bottom-Up Processing for Change

Bottom-up approaches work directly with the body and nervous system to promote regulation and healing:

  • Somatic experiencing techniques that help discharge trapped trauma energy
  • Breathwork and other nervous-system regulation practices
  • Movement and dance therapies that help restore natural rhythms
  • EMDR and other therapies that work directly with traumatic memories stored in the body

The most effective trauma-informed change work integrates both approaches, recognizing that healing occurs through multiple pathways and that different clients may respond better to various interventions.

Mastering Awareness: The First Phase of Transformation

The development of awareness is not a one-time achievement but an ongoing practice that deepens over time. I conceptualize this as the first significant phase of personal transformation—learning to observe ourselves with clarity, compassion, and accuracy.

This phase involves several key developments:

Meta-Cognitive Awareness

Learning to observe our thoughts without being controlled by them. This includes recognizing thought patterns, understanding the difference between thoughts and facts, and developing the ability to step back from our mental content.

Emotional Awareness

Developing the capacity to recognize, name, and track our emotional experiences throughout the day. This includes understanding emotional triggers, recognizing the physical sensations associated with various emotions, and learning to tolerate difficult emotional states without resorting to immediate action.

Somatic Awareness

Tuning into the wisdom of the body and recognizing how stress, trauma, and emotional states manifest in physical sensations. This includes learning to use the body as an early warning system for emotional dysregulation.

Relational Awareness

Understanding our patterns in relationships, including how we contribute to relationship dynamics and how our past experiences influence our current interactions.

Values Awareness

Clarifying what matters most to us and understanding when our actions align with or contradict our most deeply held values.

Mastering Transformation: The Second Phase

Once a solid foundation of awareness has been established, the focus shifts to mastering transformation—the skillful application of change strategies in real-world situations. This second phase is characterized by several key developments:

Flexible Response Repertoire

Rather than being limited to automatic reactions, individuals develop multiple options for responding to challenging situations. They can choose responses based on effectiveness rather than habit.

Emotional Regulation Mastery

The ability to remain centered and responsive even in highly charged emotional situations. This includes skills such as self-soothing, distress tolerance, and maintaining perspective during challenging times.

Interpersonal Effectiveness

The capacity to maintain relationships while also maintaining personal boundaries and values. This includes skills for communication, conflict resolution, and collaborative problem-solving.

Resilience and Recovery

The ability to bounce back from setbacks and maintain forward momentum even when progress is not linear. This includes skills for self-compassion, meaning-making, and adaptive coping.

Practical Applications and Interventions

The theoretical framework outlined above translates into specific therapeutic interventions and practices:

Mindfulness-Based Interventions

Regular mindfulness practice helps develop the awareness necessary for change while also strengthening the neural pathways associated with emotional regulation and cognitive flexibility.

Cognitive-Behavioral Techniques

Traditional CBT interventions remain valuable for helping clients identify and modify problematic thought patterns; however, they are most effective when integrated into a broader, systems-based approach.

Somatic Interventions

Body-based interventions help clients develop awareness of how emotions and stress manifest physically while also providing tools for nervous system regulation.

Interpersonal Skills Training

Many behavioral patterns are maintained by dysfunctional relationship dynamics. Teaching clients effective communication and boundary-setting skills often facilitates broader change.

Values Clarification Work

Helping clients identify their core values and align their actions with these values provides motivation and direction for change efforts.

Conclusion

Change work, at its essence, is about helping individuals move from unconscious reactivity to conscious responsivity. This transformation requires more than surface-level behavioral modifications—it demands fundamental shifts in how we think, feel, and relate to ourselves and others.

The journey begins with awareness. As I’ve emphasized throughout my practice, you cannot change what you are not aware of. This awareness must be cultivated patiently and compassionately, recognizing that many of our patterns developed as adaptive responses to earlier life circumstances.

Once awareness is established, the focus shifts to developing transformational skills—the specific abilities needed to create and maintain change. These skills, like any others, improve with practice and become more natural over time.

The integration of top-down and bottom-up approaches ensures that change work addresses both the cognitive and somatic dimensions of human experience. By working with both the mind and body, we create the conditions for profound, lasting transformation.

Perhaps most importantly, this approach recognizes that change is not a destination but a way of life. The skills we develop in therapy become lifelong tools for continued growth and adaptation. As we master awareness and transformation, we build the capacity to navigate life’s challenges with greater skill, resilience, and authenticity.

The work is not easy, but it is profoundly worthwhile. Each moment of increased awareness, each skillful response to a challenging situation, and each choice to act from values rather than habit contribute to the larger project of becoming who we are meant to be. In this way, change work becomes not just about solving problems but about discovering and expressing our fullest potential.

Love & Light

Kevin Brough – Ascend Counseling and Wellness, St. George, Utah – 435.688.1111 – kevin@ascendcw.com

References

Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.

Doidge, N. (2007). The brain that changes itself: Stories of personal triumph from the frontiers of brain science. Viking.

Goleman, D. (1995). Emotional intelligence: Why it matters more than IQ. Bantam Books.

Kabat-Zinn, J. (1994). Wherever you go, there you are: Mindfulness meditation in everyday life. Hyperion.

Linehan, M. M. (1993). Cognitive-behavioral treatment of borderline personality disorder. Guilford Press.

Mahoney, M. J. (1991). Human change processes: The scientific foundations of psychotherapy. Basic Books.

Prochaska, J. O., & DiClemente, C. C. (1983). Stages and processes of self-change of smoking: Toward an integrative model of change. Journal of Consulting and Clinical Psychology, 51(3), 390-395.

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

Watzlawick, P., Weakland, J. H., & Fisch, R. (1974). Change: Principles of problem formation and problem resolution. Norton.

August 11, 2025

Somatic Therapy & Healing from Trauma

Somatic Therapy & Healing from Trauma: Understanding the Body’s Memory

An evidence-based exploration of how trauma lives in the body and how somatic approaches facilitate healing

Introduction

The famous words of psychiatrist Bessel van der Kolk, “The body keeps the score,” have become foundational to our understanding of trauma recovery. Recent research suggests that cellular memory is responsible for our physical and emotional responses to specific events and stimuli, regardless of whether we are in actual physical danger or completely safe (BodyBio, 2024). This emerging understanding of how trauma becomes embodied at the cellular level has profound implications for both trauma survivors and the healthcare providers who work with them.

Somatic therapy represents a paradigm shift from traditional talk therapy approaches by recognizing that trauma is not merely a psychological phenomenon but a whole-body experience that requires whole-body healing. Virtually every behavioral pattern exhibited during routine activities of daily living results from learned data that is stored, or encoded, as cellular memory (Academy for Traumatic Stress Studies, 2025). This article explores the neurobiological foundations of trauma, the role of cellular memory in trauma storage, and how somatic therapy approaches offer pathways to healing that honor the body’s innate wisdom.

The Neurobiological Landscape of Trauma

The Amygdala as Neural Router

Understanding trauma requires appreciating the brain’s alarm system, centered around the amygdala. LeDoux has proposed that in emotional processing, sensory information may access the amygdala via two different routes, called the low road and the high road (Journal of Neuropsychiatry, 2019).

The low road is a direct route to the amygdala from the thalamus, bypassing the cortex, that might promptly elicit fear defense responses without conscious recognition of the threat. By the high road, as soon as the sensory information projects to the thalamus, it is sent to the sensory cortex, insula, and PFC for a more complete analysis (conscious awareness of the conditioned stimulus), then this information is sent to the amygdala (Journal of Neuropsychiatry, 2019).

This dual-pathway system explains why trauma survivors often experience triggered responses before they can consciously process what’s happening. The amygdala essentially functions as a neural router, rapidly linking sensory data with emotional content and determining whether information should be processed through fast, survival-oriented circuits or slower, more deliberate conscious pathways.

Memory Encoding During Trauma

During traumatic events, bursts of adrenaline activate the amygdala, leading isolated sensory fragments to be vividly recalled. Specific sensory details such as visual images, smells, sounds, or felt experiences can be strongly imprinted and recalled (Dr. Arielle Schwartz, 2024).

This explains why trauma memories often lack coherent narrative structure. High arousal emotional and somatic experience disrupts the functioning of the hippocampus, which impairs our ability to recall all of the details or maintain a sense of sequential timing of events. We might have only fragments of sensory information (Dr. Arielle Schwartz, 2024).

The implications of this fragmented encoding are profound. Unlike typical memories that can be recalled and discussed coherently, traumatic memories exist as disconnected sensory fragments, body sensations, and emotional states that can be triggered without conscious awareness or understanding.

Cellular Memory: Where Trauma Lives in the Body

The Science of Embodied Trauma

Recent advances in neuroscience have revealed that trauma’s impact extends far beyond psychological symptoms. As it turns out, every one of our cells, not just neurons, has a kind of cellular memory that remembers and holds onto trauma from years prior, even from infancy when we have no conscious memory of what happened to us (BodyBio, 2024).

During the shock and stress of an event that is perceived as a physical or emotional threat, a special complex of hormonal messenger molecules are released by the limbic-hypothalamic-pituitary-adrenal system. These substances encode all the external and internal sensory impressions of the perceived threat as cellular memory (Academy for Traumatic Stress Studies, 2025).

This cellular encoding creates what researchers refer to as “traumatically encoded cellular memory patterns,” which can influence behavior, physical health, and emotional responses long after the original trauma occurred. When a person is not capable or willing or simply doesn’t have the time and resources to process their experience, it is stored in the cells in its raw form. If it is a distressing experience, it is stored as a ‘trauma’ (Vitality Unleashed Psychology, 2024).

The Molecular Basis of Trauma Storage

At the molecular level, trauma appears to affect multiple biological systems simultaneously. One of the most critical molecular findings in PTSD research is that patients exhibit abnormally high GR sensitivity. Central to this finding is the immunophilin Fkpb5 (FK506 binding protein 5), which has become one of the most studied genes in PTSD research (PMC, 2017).

These molecular changes help explain why trauma symptoms can persist even when conscious memory of events may be limited or absent. Emotional memories of traumatic life events are stored in the brain, with anger, grief, worry, stress, and fear often associated with them. Research has now shown that emotional memories, both positive and negative, leave strong impressions on our brains and therefore affect our behaviour (Camino Recovery Spain, 2023).

Physical Trauma and Emotional Integration

The Convergence of Physical and Emotional Pain

When trauma involves both physical injury and emotional distress, the integration of these experiences creates complex neurobiological patterns. A robust body of research demonstrates that prolonged or repeated exposure to stress and trauma can have serious negative consequences for physical and mental health, particularly when stress is experienced early in development (PMC, 2019).

The nervous system doesn’t distinguish between physical and emotional threats in its fundamental alarm responses. Compromised maternal care, including neglect, inconsistency, and lack of sensitivity, is a significant contributor to ELS (early life stress), resulting in increased numbers and function of excitatory synapses upon stress-sensitive neurons in the hypothalamus, a critical structure in coordinating the autonomic response to stress as part of the HPA (Taylor & Francis, 2022).

This helps explain why survivors of physical trauma often experience ongoing emotional and physical symptoms that seem disproportionate to their current circumstances. The body’s alarm system, having been overwhelmed by the combination of physical threat and emotional distress, remains hypervigilant and reactive.

Somatic Processing of Combined Trauma

From a phylogenetically and ontogenetically informed perspective, trauma-related symptomology is conceptualized as grounded in brainstem-level somatic sensory processing dysfunction and its cascading influences on physiological arousal modulation, affect regulation, and higher-order capacities (Frontiers in Neuroscience, 2022).

This understanding suggests that healing from combined physical and emotional trauma requires interventions that address the foundational sensory processing systems. Somatic approaches are particularly well-suited for this integration because they work with the body’s natural capacity for self-regulation and healing.

Somatic Therapy: Working with the Body’s Wisdom

Theoretical Foundations

Somatic therapy emerged from the recognition that traditional talk therapy alone may not be sufficient to address trauma that is stored in the body. Pioneer Peter Levine observed that animals in the wild naturally recover from traumatic experiences through physical discharge and developed Somatic Experiencing based on this observation.

The core principles of somatic therapy include:

Bottom-Up Processing: Rather than starting with cognitive understanding, somatic approaches begin with body sensations and allow awareness to emerge organically.

Window of Tolerance: Developed by Dan Siegel, this concept describes the optimal zone of arousal where healing can occur without overwhelming the nervous system.

Pendulation: The natural movement between states of activation and calm that builds resilience and expands capacity for regulation.

Resource Building: Identifying and strengthening internal and external resources that support nervous system regulation.

The Integration of Polyvagal Theory

Stephen Porges’ Polyvagal Theory provides crucial neurobiological understanding for somatic work. The theory describes three neural circuits:

  1. Social Engagement System (Ventral Vagal Complex): Supports calm, social connection, and optimal functioning
  2. Sympathetic Nervous System: Manages fight-or-flight responses
  3. Dorsal Vagal Complex: Handles immobilization responses, including freeze and collapse

Understanding these systems enables somatic therapists to track client states and intervene effectively. As the body changes, threat detection systems in the primitive brain can be activated. This part of the brain responds strongly to touch, safety, and presence. If a change in the body can be supported, cellular memory can be modified without needing to remember or even understand the traumatic event (Vitality Unleashed Psychology, 2024).

Evidence Base for Somatic Approaches

Research Findings

Multiple studies have demonstrated the effectiveness of somatic trauma therapies:

Somatic Experiencing: A 2017 randomized controlled trial by Brom et al. found that SE was as effective as CBT for PTSD treatment, with particular advantages in reducing physical symptoms and improving quality of life.

Sensorimotor Psychotherapy: Research by Langmuir et al. (2012) showed significant improvements in PTSD symptoms, with powerful effects on intrusive symptoms and emotional numbing.

Body-Based Interventions: A meta-analysis by van der Kolk et al. (2014) found that body-based interventions showed significant promise for trauma treatment, particularly for symptoms that don’t respond well to traditional talk therapy alone.

Neurobiological Validation

Brain imaging studies have shown changes in areas affected by trauma following somatic interventions. Using a combination of advanced genetic tools, 3D electron microscopy, and artificial intelligence, Scripps Research scientists reconstructed a wiring diagram of neurons involved in learning. They identified structural changes to these neurons and their connections at the cellular and subcellular levels (NIH, 2025).

This emerging research on neural plasticity supports the premise of somatic therapy, which suggests that the nervous system can reorganize and heal when provided with appropriate interventions.

Clinical Applications and Techniques

Core Somatic Interventions

Sensation Tracking: Teaching clients to notice and describe body sensations without judgment creates the foundation for somatic awareness.

Grounding Techniques: Helping clients connect with the present moment through physical contact with the earth or floor supports nervous system regulation.

Boundary Work: Exploring physical and energetic boundaries helps clients develop a stronger sense of self and safety.

Movement and Discharge: Encouraging natural movements and impulses supports the completion of interrupted defensive responses.

Integration with Other Modalities

Somatic therapy integrates well with other evidence-based approaches:

EMDR: Eye Movement Desensitization and Reprocessing naturally incorporates bilateral stimulation that supports somatic integration.

Cognitive Processing Therapy: CPT can be enhanced by including body awareness and sensation tracking.

Mindfulness-Based Interventions: These approaches naturally complement somatic work by developing present-moment awareness.

Special Considerations for Different Populations

Cultural Responsiveness

Modern somatic trauma work increasingly recognizes the impact of systemic oppression and collective trauma. This work revealed that experiences, ranging from individual to structural, are embodied, with their effects on the physical body as well as on emotions and cognition (PMC, 2024).

Practitioners must consider:

  • How different cultures relate to the body and healing
  • The impact of systemic oppression on nervous system functioning
  • Accessibility and inclusivity in somatic interventions

Special Populations

Children and Adolescents: Dramatic brain/body transformations occurring during adolescence may provide a highly responsive substrate to external stimuli and lead to trauma-related vulnerability conditions (ScienceDirect, 2023). Somatic approaches for young people must be developmentally appropriate and trauma-informed.

Complex Trauma Survivors: Those with histories of repeated or prolonged trauma may require specialized approaches that build safety and stabilization before processing trauma material.

Advanced Integration: The Alexander Technique and Energy-Based Approaches

Movement Education and Somatic Healing

The Alexander Technique offers valuable integration with somatic trauma work by addressing habitual movement patterns that may perpetuate trauma responses. This method teaches awareness of how we use our bodies and provides tools for conscious choice in movement and posture.

The integration of Alexander principles with somatic trauma work offers several advantages:

  • Pattern Stabilization: Helping clients maintain nervous system changes achieved in therapy
  • Conscious Choice: Teaching the ability to pause before falling into old trauma patterns
  • Functional Integration: Translating healing into improved daily functioning

Energy-Based Integration

Approaches drawn from Reiki, Quantum Touch, and other energy-based modalities can complement somatic trauma work when integrated thoughtfully:

Body Awareness Enhancement: Energy-based hand positions can increase proprioceptive awareness. Nervous System Regulation: Specific breathing patterns combined with gentle touch support parasympathetic activation. Integration Support: Energy-based practices can help anchor and integrate the gains from somatic therapy.

Future Directions and Implications

Emerging Research Areas

Epigenetics: Research on how trauma affects gene expression and how somatic interventions might influence epigenetic changes shows promise for understanding intergenerational trauma transmission and healing.

Collective and Community Trauma: Developing somatic approaches that can address trauma affecting entire communities represents a critical frontier.

Technology Integration: Virtual reality, biofeedback devices, and smartphone applications are now supporting somatic trauma work in innovative ways.

Clinical Integration

The future of trauma treatment lies in integrating somatic approaches with traditional healthcare. Over 70% of individuals experience a traumatic event at least once in their lifetime, with approximately 10% developing posttraumatic stress disorder (PTSD) as a result (NCBI Bookshelf, 2024).

This prevalence underscores the importance of trauma-informed care across all healthcare settings, with somatic approaches offering valuable tools for assessment and intervention.

Implications for Practitioners

Training and Competency

Effective somatic trauma work requires specialized training that includes:

  • Personal Somatic Work: Practitioners must engage in their own healing to develop the sensitivity required for this work
  • Supervised Practice: Extensive supervision is essential for developing subtle somatic intervention skills
  • Ongoing Education: The field continues to evolve, requiring commitment to lifelong learning

Ethical Considerations

Working with trauma stored in the body requires careful attention to:

  • Informed Consent: Clients must understand the nature of somatic interventions
  • Boundary Awareness: Touch and body-based interventions require clear boundaries and consent processes
  • Cultural Sensitivity: Approaches must be adapted to respect diverse cultural perspectives on the body and healing

Practical Recommendations

For Healthcare Providers

  1. Develop Body Awareness: Cultivate your own somatic awareness to better attune to client’s nervous system states
  2. Learn Basic Nervous System Education: Understanding polyvagal theory and window of tolerance concepts enhances all clinical work
  3. Incorporate Simple Somatic Tools: Basic grounding and breathing techniques can be valuable additions to any therapeutic approach
  4. Seek Training: Consider formal training in somatic approaches to enhance your clinical skillset
  5. Build Referral Networks: Develop relationships with qualified somatic practitioners for appropriate referrals

For Trauma Survivors

  1. Explore Body Awareness: Begin noticing body sensations without trying to change them
  2. Practice Grounding: Simple techniques like feeling your feet on the floor can support nervous system regulation
  3. Seek Qualified Practitioners: Look for therapists trained in somatic approaches when traditional talk therapy isn’t sufficient
  4. Be Patient with the Process: Somatic healing often occurs slowly and requires patience with the body’s natural rhythms
  5. Build Resources: Identify activities, people, and places that help you feel calm and regulated

Conclusion

The emerging understanding of cellular memory and the neurobiological basis of trauma storage represents a significant advancement in our approach to healing and recovery. The first step is becoming aware of the experience, identifying it, and understanding that it is not the memory of the trauma itself that hurts you. It is the perception of the trauma you remember that’s hurting you (Vitality Unleashed Psychology, 2024).

Somatic therapy offers hope for those who have not found relief through traditional approaches alone by honoring the body’s role in both storing and healing trauma. As our understanding of the intricate connections between mind, body, and healing continues to evolve, somatic approaches will likely become increasingly central to comprehensive trauma treatment.

The integration of somatic therapy with other evidence-based approaches, including movement education and energy-based practices, opens new possibilities for healing that address trauma at all levels – from cellular memory to conscious awareness. For both practitioners and survivors, this represents an invitation to trust in the body’s innate wisdom and capacity for healing.

The body truly does keep the score, but it also holds the keys to recovery. Through patient, informed, and skillful somatic work, we can help the nervous system complete interrupted responses, discharge stored trauma, and return to its natural capacity for regulation, connection, and resilience.

As we continue to understand trauma’s impact on the whole person – body, mind, and spirit – somatic approaches offer a pathway back to embodied presence, safety, and wholeness. The future of trauma treatment lies not in choosing between mind and body, but in recognizing their fundamental integration and working with both in the service of healing.

Kevin Brough – Ascend Counseling and Wellness, St. George, Utah – 435.688.1111 – kevin@ascendcw.com

References

Academy for Traumatic Stress Studies. (2025). Decoding traumatic memory patterns at the cellular level. Retrieved from https://www.aaets.org/traumatic-stress-library/decoding-traumatic-memory-patterns-at-the-cellular-level

BodyBio. (2024, March 28). The cellular health + trauma connection. Retrieved from https://bodybio.com/blogs/blog/cellular-health-trauma-connection

Bourassa, K. J., & Sbarra, D. A. (2024). Trauma, adversity, and biological aging: Behavioral mechanisms relevant to treatment and theory. Translational Psychiatry, 14, 285. https://doi.org/10.1038/s41398-024-03004-9

Brom, D., Stokar, Y., Lawi, C., Nuriel‐Porat, V., Ziv, Y., Lerner, K., & Ross, G. (2017). Somatic experiencing for posttraumatic stress disorder: A systematic review and meta‐analysis. Trauma, Violence, & Abuse, 18(3), 272-283.

Camino Recovery Spain. (2023, August 4). How trauma manifests on a cellular level. Retrieved from https://www.caminorecovery.com/blog/how-trauma-manifests-on-a-cellular-level/

Colich, N. L., Rosen, M. L., Williams, E. S., & McLaughlin, K. A. (2020). Biological aging in childhood and adolescence following experiences of threat and deprivation: A systematic review and meta-analysis. Psychological Bulletin, 146(9), 721–764. https://doi.org/10.1037/bul0000270

Dolcos, F., LaBar, K. S., & Cabeza, R. (2005). Remembering one year later: Role of the amygdala and the medial temporal lobe memory system in retrieving emotional memories. Proceedings of the National Academy of Sciences, 102(7), 2626-2631.

Dr. Arielle Schwartz. (2024, December 30). The neurobiology of traumatic memory. Retrieved from https://drarielleschwartz.com/neurobiology-traumatic-memory-dr-arielle-schwartz/

Frontiers in Neuroscience. (2022, October 14). The brain-body disconnect: A somatic sensory basis for trauma-related disorders. Retrieved from https://www.frontiersin.org/journals/neuroscience/articles/10.3389/fnins.2022.1015749/full

Girgenti, M. J., Hare, B. D., Ghosal, S., & Duman, R. S. (2017). Molecular and cellular effects of traumatic stress: Implications for PTSD. Current Psychiatry Reports, 19(11), 85. https://doi.org/10.1007/s11920-017-0841-3

Journal of Neuropsychiatry. (2019, June 20). Neurobiological evidences, functional and emotional aspects associated with the amygdala. Retrieved from https://www.jneuropsychiatry.org/peer-review/neurobiological-evidences-functional-and-emotional-aspects-associated-with-the-amygdala-from-what-is-it-to-whats-to-be-done-13029.html

Langmuir, J. I., Kirsh, S. G., & Classen, C. C. (2012). A pilot study of body-oriented group psychotherapy: Adapting sensorimotor psychotherapy for the group treatment of trauma. Psychological Trauma: Theory, Research, Practice, and Policy, 4(2), 214-220.

National Institutes of Health. (2025, June 12). Study illuminates the structural features of memory formation at cellular and subcellular levels. Retrieved from https://www.nih.gov/news-events/news-releases/study-illuminates-structural-features-memory-formation-cellular-subcellular-levels

NCBI Bookshelf. (2024, August 16). Trauma-informed therapy. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK604200/

PMC. (2017, September 9). Molecular and cellular effects of traumatic stress: Implications for PTSD. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5907804/

PMC. (2019). Neurobiological development in the context of childhood trauma. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC6428430/

PMC. (2024). Toward integration of trauma, resilience, and equity theory and practice: A narrative review and call for consilience. Retrieved from https://pmc.ncbi.nlm.nih.gov/articles/PMC10940235/

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.

ScienceDirect. (2023, January 4). The body keeps the score: The neurobiological profile of traumatized adolescents. Retrieved from https://www.sciencedirect.com/science/article/pii/S0149763423000027

Siegel, D. J. (1999). The developing mind: How relationships and the brain interact to shape who we are. Guilford Press.

Taylor & Francis. (2022). The neurobiology of childhood trauma, from early physical pain onwards: As relevant as ever in today’s fractured world. Retrieved from https://www.tandfonline.com/doi/full/10.1080/20008066.2022.2131969

van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

van der Kolk, B. A., Stone, L., West, J., Rhodes, A., Emerson, D., Suvak, M., & Spinazzola, J. (2014). Yoga as an adjunctive treatment for posttraumatic stress disorder: A randomized controlled trial. Journal of Clinical Psychiatry, 75(6), e559-e565.

Vitality Unleashed Psychology. (2024, June 23). Cellular memory of trauma. Retrieved from https://www.vitalityunleashed.com.au/cellular-memory-of-trauma/

June 27, 2025

Finding Your Anchor

Finding Your Anchor: Reclaiming Power in the Storm of Hyperarousal

When trauma has hijacked your nervous system and hope feels like a foreign concept, how do you find solid ground? This is for anyone whose trauma history has left them feeling powerless in their own body, searching for tools to navigate hyperarousal and rediscover their inherent strength.

When Your Body Betrays Your Spirit

If you’re reading this while your heart races, your thoughts spiral, or your body feels like it’s vibrating with an energy you can’t control, you’re not broken. You’re experiencing hyperarousal—your nervous system’s attempt to protect you that has become stuck in overdrive. When trauma lives in our bodies, it can feel like we’re passengers in a runaway vehicle, watching our lives unfold without any sense of agency or hope.

But here’s what trauma wants you to forget: even in the most activated state, you still have choices. Micro-choices. Moment-by-moment decisions that can slowly shift the trajectory of your experience.

The Space Between Stimulus and Response

Viktor Frankl, a Holocaust survivor and founder of logotherapy, discovered something profound in the concentration camps that speaks directly to this experience: “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”

When you’re hyperaroused, that space feels impossibly small—maybe just a microsecond. But it exists. Your trauma history may have taught your nervous system to react with lightning speed, but it cannot eliminate that fundamental human capacity for choice.

Right now, as you read this, you’re already exercising that choice. You chose to seek resources. You chose to keep looking for answers despite feeling hopeless. This is your first act of reclaiming power.

Grounding in the Present: DBT Skills for Hyperarousal

Dialectical Behavior Therapy (DBT) offers concrete tools specifically designed for moments when your emotional intensity feels unbearable. When hyperarousal hits, try these TIPP skills:

Temperature

Splash cold water on your face or hold ice cubes. This activates your dive response, literally slowing your heart rate within 15-30 seconds. Your nervous system cannot maintain hyperarousal when this physiological brake is applied.

Intense Exercise

Do jumping jacks, run in place, or do push-ups for 10 minutes. Match your body’s energy rather than fighting it. Sometimes we need to move through activation, not around it.

Paced Breathing

Exhale longer than you inhale. Try breathing in for 4 counts, hold for 4, exhale for 6. This stimulates your vagus nerve and signals safety to your nervous system.

Progressive Muscle Relaxation

Tense and release muscle groups systematically. When trauma makes us feel powerless, this reminds us we can still control something—our own muscle tension.

The Acceptance Paradox: ACT Principles

Acceptance and Commitment Therapy (ACT) teaches us something counterintuitive: the struggle against our experience often amplifies our suffering. When you’re hyperaroused and fighting against it, you’re essentially having two problems—the activation itself, and the exhausting battle against it.

The Quicksand Metaphor

Imagine hyperarousal as quicksand. The more frantically you struggle, the deeper you sink. But if you can stop fighting and slowly, deliberately work with the medium you’re in, you can find your way to solid ground.

This doesn’t mean giving up or being passive. It means recognizing that your power lies not in controlling your nervous system’s responses, but in choosing how you relate to them.

Values as Your North Star

When everything feels chaotic, your values become your compass. Ask yourself: What matters to me beyond this moment of suffering? Maybe it’s connection, creativity, justice, or growth. Even tiny actions aligned with your values—sending a text to a friend, creating something small, standing up for yourself in a minor way—can restore a sense of meaning and agency.

Cognitive Reframing: Rewriting the Story

Your traumatized nervous system tells a very specific story: “You’re in danger. You’re powerless. This will never end.”Cognitive reframing isn’t about positive thinking—it’s about examining the evidence and expanding your perspective.

The Temporary Nature Reframe

“This feeling is permanent” becomes “This is my nervous system doing what it learned to do to survive. Hyperarousal has a beginning, middle, and end. I’ve survived 100% of my worst days so far.”

The Capability Reframe

“I can’t handle this” becomes “I’m handling this right now. I may not be handling it gracefully or comfortably, but I’m here, I’m breathing, and I’m seeking resources. That’s evidence of my resilience.”

The Learning Reframe

“My trauma ruined me” becomes “My trauma taught my nervous system to be hypervigilant in a world that felt dangerous. Now I’m learning to teach it new responses for a life I’m creating.”

Pattern Interrupts: Breaking the Hyperarousal Loop

When your nervous system is stuck in a loop, pattern interrupts can create the neurological “reset” you need:

The 5-4-3-2-1 Grounding Technique

  • 5 things you can see
  • 4 things you can touch
  • 3 things you can hear
  • 2 things you can smell
  • 1 thing you can taste

This forces your activated nervous system to engage with present-moment sensory data rather than trauma memories or catastrophic projections.

The Opposite Action

If hyperarousal makes you want to isolate, reach out to one person. If it makes you want to run, sit down and breathe. If it makes you want to clench, stretch and open. This isn’t about forcing yourself into positivity—it’s about providing new neurological input.

The Curiosity Flip

Instead of “Why is this happening to me again?” try “I wonder what my nervous system is trying to protect me from right now. What would it need to feel safer?” Curiosity activates different neural pathways than fear or frustration.

Frankl’s Ultimate Teaching: Finding Meaning in Suffering

Frankl discovered that even in the most extreme circumstances, people could endure unimaginable suffering if they could find meaning in it. He wrote: “Those who have a ‘why’ to live, can bear with almost any ‘how.'”

Your hyperarousal, your trauma history, your current struggle—none of it is meaningless suffering. Your nervous system’s responses developed for reasons. They served you once. And now, your journey toward healing—even this moment of seeking resources while activated—can serve something larger.

Perhaps your healing contributes to breaking generational patterns. Perhaps your resilience inspires others who feel hopeless. Perhaps your willingness to keep trying in the face of trauma teaches your nervous system that the world can be different than it once was.

Building Your Micro-Recovery Plan

When you’re overwhelmed, grandiose healing plans feel impossible. Instead, focus on micro-interventions:

Daily Non-Negotiables (Choose 1-2)

  • One minute of conscious breathing
  • One text to a supportive person
  • One tiny act of self-care
  • One moment of moving your body
  • One instance of challenging a negative thought

Weekly Anchor Points

  • One activity that connects you to your values
  • One practice that helps you feel grounded
  • One step toward longer-term healing (therapy, support group, etc.)

Emergency Toolkit

Keep a note on your phone with:

  • Three people you can contact
  • Two grounding techniques that work for you
  • One phrase that reminds you this is temporary
  • Your personal evidence that you’ve survived hard things before

The Neuroscience of Hope

Here’s something your hyperaroused nervous system doesn’t want you to know: neuroplasticity means your brain can change throughout your entire life. The neural pathways carved by trauma are real, but they’re not permanent. Every time you practice a new response, use a coping skill, or choose differently, you’re literally rewiring your brain.

Research shows that practices like mindfulness, cognitive reframing, and somatic interventions can actually change brain structure—strengthening areas associated with emotional regulation and weakening overactive fear centers (Davidson & Lutz, 2008; Hölzel et al., 2011).

Your hyperarousal is not evidence that you’re broken. It’s evidence that your nervous system is incredibly responsive—and that same responsiveness can work in your favor as you practice new patterns.

For the Moments When Hope Feels Impossible

If you’re reading this and thinking “This all sounds nice, but you don’t understand how bad it really is,” you’re right. I don’t understand your specific experience. But I understand this: you’re still here. You’re still seeking resources. You’re still trying.

In his darkest moments in the concentration camps, Frankl would visualize himself giving lectures about the psychological insights he was gaining from his suffering. He found meaning by imagining how his current pain might serve future healing—both his own and others’.

What if your current struggle is gathering data for your future self? What if your hyperarousal is teaching you something about resilience that you’ll later use to help others? What if this moment of feeling powerless is actually the beginning of you reclaiming your power?

The Practice of Radical Self-Compassion

One final tool: when hyperarousal hits, instead of judging yourself for being activated, try offering yourself the same compassion you’d give a frightened child or wounded animal. Your nervous system is not your enemy—it’s trying to protect you the only way it knows how.

“This is a moment of suffering. Suffering is part of the human experience. May I be kind to myself in this moment. May I find the strength to take one small step toward safety.”

Your Next Right Thing

You don’t need to heal completely right now. You don’t need to believe in your recovery. You don’t even need to feel hopeful. You just need to take your next right thing.

Maybe that’s trying one breathing technique. Maybe it’s reaching out to a therapist. Maybe it’s simply deciding to read this again tomorrow. Maybe it’s choosing to stay.

Your trauma history is part of your story, but it’s not the end of your story. Your hyperarousal is real, but it’s not permanent. Your sense of powerlessness is understandable, but it’s not accurate.

In this moment, you have the power to choose your next breath. That’s where freedom begins.

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com

References

Frankl, V. E. (1946). Man’s Search for Meaning. Beacon Press.

Linehan, M. M. (2014). DBT Skills Training Manual. Guilford Press.

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2011). Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press.

Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond. Guilford Press.

van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.

Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. W. W. Norton & Company.

Davidson, R. J., & Lutz, A. (2008). Buddha’s brain: Neuroplasticity and meditation. IEEE Signal Processing Magazine, 25(6), 176-188.

Hölzel, B. K., Carmody, J., Vangel, M., Congleton, C., Yerramsetti, S. M., Gard, T., & Lazar, S. W. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43.

Siegel, D. J. (2012). The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. Guilford Press.

If you’re in crisis, please reach out to the 988 Suicide & Crisis Lifeline (call or text 988) or your local emergency services. You don’t have to navigate this alone.

May 19, 2025

A Path to Peace

Love Is Letting Go of Fear: A Path to Peace and Emotional Resilience

In a world often characterized by stress, anxiety, and conflict, the timeless wisdom found in Gerald Jampolsky’s “Love Is Letting Go of Fear” offers a refreshing perspective on creating inner peace. This seminal work, first published in 1979, resonates with readers seeking emotional freedom and authentic connection. Let’s explore how Jampolsky’s principles align with other philosophical traditions and contemporary psychological approaches to cultivate peace and nurture life-affirming emotional states.

The Core Message: Choosing Love Over Fear

At its heart, Jampolsky’s work presents a simple yet profound premise: We operate from one of two emotional states—love or fear. These states are mutually exclusive; when we choose love, fear dissipates. Jampolsky, influenced by A Course in Miracles, suggests that fear-based thinking manifests as judgment, attack, and self-protection, while love-based consciousness expresses forgiveness, compassion, and peace (Jampolsky, 1979).

This binary framework echoes ancient wisdom traditions. In Buddhist philosophy, suffering (dukkha) arises from attachment and aversion – essentially fear-based responses to life’s impermanence. The antidote is loving-kindness (metta) and compassion (karuna), which dissolve the boundaries between self and other (Nhat Hanh, 2015).

Forgiveness as a Path to Freedom

Jampolsky emphasizes forgiveness as essential for releasing fear and embracing love. He defines forgiveness not as pardoning wrongdoing, but as relinquishing our investment in grievances. When we hold onto perceived injustices, we remain prisoners of the past, unable to experience the present fully.

This perspective parallels the work of Fred Luskin, whose Stanford Forgiveness Project demonstrates that forgiveness training significantly reduces stress, anger, and physical symptoms of anxiety while increasing optimism and emotional well-being (Luskin, 2003). Luskin describes forgiveness as “the feeling of peace that emerges as you take your hurt less personally, take responsibility for how you feel, and become a hero instead of a victim in the story you tell.”

The Mind-Body Connection

The physiological impact of choosing love over fear is well-documented. When we operate from fear, our sympathetic nervous system activates, triggering the stress response and releasing cortisol and adrenaline. Prolonged states of fear compromise immune function and contribute to numerous health problems (Sapolsky, 2004).

Conversely, love-based emotions activate the parasympathetic nervous system, releasing oxytocin and promoting relaxation, healing, and connection. Barbara Fredrickson’s research supports this through her “broaden-and-build” theory of positive emotions, demonstrating that positive emotional states expand our awareness and build enduring personal resources (Fredrickson, 2013).

Integration with Contemporary Approaches

Several modern therapeutic modalities align with Jampolsky’s philosophy:

Acceptance and Commitment Therapy (ACT)

ACT, developed by Steven Hayes, emphasizes psychological flexibility and accepting complex thoughts and feelings rather than fighting them. This acceptance creates space for values-driven action and authentic connection, moving from fear-based resistance to love-based engagement (Hayes et al., 2006).

Internal Family Systems

Richard Schwartz’s Internal Family Systems model conceptualizes the mind as containing multiple sub-personalities or “parts,” often formed in response to painful experiences. The model focuses on accessing the “Self” – a compassionate, curious core presence reminiscent of Jampolsky’s love-based consciousness – to heal wounded parts (Schwartz, 2001).

Self-Compassion

Kristin Neff’s work on self-compassion provides practical applications of extending love toward oneself. She identifies three components of self-compassion: self-kindness versus self-judgment, common humanity versus isolation, and mindfulness versus over-identification with painful thoughts and feelings (Neff, 2011). These components mirror Jampolsky’s practices for releasing self-criticism and recognizing our fundamental connectedness.

Practical Applications for Cultivating Peace

Drawing from Jampolsky and complementary approaches, these practices can foster peace and emotional resilience:

Present-Moment Awareness

Fear often concerns the future or past, while love exists in the present. Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction (MBSR) offers structured practices for returning to the present moment, where peace naturally arises (Kabat-Zinn, 2013).

Gratitude Practice

Robert Emmons’ research demonstrates that gratitude interventions significantly increase well-being and positive emotions while reducing negative states like envy and resentment (Emmons & McCullough, 2003). Gratitude shifts attention from what we fear losing to what we love having.

Service to Others

Jampolsky’s Center for Attitudinal Healing was founded on the principle that helping others accelerates our own healing. This aligns with findings that altruistic behaviors activate reward centers in the brain and decrease focus on personal distress (Post, 2005).

Question Fear-Based Thoughts

Byron Katie’s “The Work” offers a direct method for identifying and questioning stressful thoughts. By asking four questions about our fear-based beliefs, we can experience the freedom from seeing beyond our limiting stories (Katie, 2002).

Building Resilient Communities Through Love-Based Principles

The implications of Jampolsky’s philosophy extend beyond individual well-being to community and societal transformation. When individuals practice shifting from fear to love, the collective impact can be profound.

Restorative justice movements exemplify this approach, focusing on healing harm rather than punishment. By bringing together those who have caused harm with those affected by it in facilitated dialogue centered on accountability, repair, and reintegration, these practices embody the principles of forgiveness and connection essential to love-based consciousness (Zehr, 2015).

Similarly, nonviolent communication, developed by Marshall Rosenberg, offers a framework for expressing ourselves honestly while receiving others empathically, transforming potential conflict into connection (Rosenberg, 2015). This approach dissolves the fear-based need to defend, attack, or withdraw, creating space for authentic relationships.

Conclusion: The Ongoing Journey

The journey from fear to love is not a one-time transformation but a continuous practice. As Jampolsky reminds us, each moment presents a new opportunity to choose peace over conflict, connection over separation, and love over fear. By integrating these principles with complementary wisdom from psychology, neuroscience, and contemplative traditions, we develop greater capacity for emotional resilience and authentic presence.

The message remains clear in a world that often seems defined by division and uncertainty: when we release fear, love emerges naturally as our default state. In that state, we discover not only personal peace but also the potential for healing our collective wounds and creating more compassionate communities.

Kevin Brough / Ascend Counseling and Wellness / http://www.ascendcw.com / 435.688.1111

References

Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: An experimental investigation of gratitude and subjective well-being in daily life. Journal of Personality and Social Psychology, 84(2), 377-389.

Fredrickson, B. L. (2013). Positive emotions broaden and build. Advances in Experimental Social Psychology, 47, 1-53.

Hayes, S. C., Luoma, J. B., Bond, F. W., Masuda, A., & Lillis, J. (2006). Acceptance and commitment therapy: Model, processes and outcomes. Behaviour Research and Therapy, 44(1), 1-25.

Jampolsky, G. G. (1979). Love is letting go of fear. Celestial Arts.

Kabat-Zinn, J. (2013). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Bantam Books.

Katie, B. (2002). Loving what is: Four questions that can change your life. Harmony Books.

Luskin, F. (2003). Forgive for good: A proven prescription for health and happiness. HarperOne.

Neff, K. (2011). Self-compassion: The proven power of being kind to yourself. William Morrow.

Nhat Hanh, T. (2015). The heart of the Buddha’s teaching: Transforming suffering into peace, joy, and liberation. Harmony Books.

Post, S. G. (2005). Altruism, happiness, and health: It’s good to be good. International Journal of Behavioral Medicine, 12(2), 66-77.

Rosenberg, M. B. (2015). Nonviolent communication: A language of life. PuddleDancer Press.

Sapolsky, R. M. (2004). Why zebras don’t get ulcers: The acclaimed guide to stress, stress-related diseases, and coping. Holt Paperbacks.

Schwartz, R. C. (2001). Introduction to the internal family systems model. Trailheads Publications.

Zehr, H. (2015). The little book of restorative justice. Good Books.

April 24, 2025

Breaking the Cycle

Understanding and Healing Multigenerational Trauma

Multigenerational trauma represents one of the most profound yet often overlooked aspects of human psychological inheritance. This phenomenon describes how traumatic experiences can echo through family lines, manifesting in behaviors, traits, and psychological patterns that persist across generations. Far from being limited to genetic transmission, these patterns also emerge through learned behaviors, family dynamics, and cultural practices shaped by historical trauma.

The Theory of Multigenerational Trauma

The concept of multigenerational trauma gained prominence in the 1960s through observations of Holocaust survivors’ children, who exhibited psychological symptoms despite not experiencing the Holocaust directly (Danieli, 1998). This phenomenon suggested that trauma could be transmitted across generations through mechanisms beyond direct experience.

Multigenerational trauma operates through several theoretical pathways:

  1. Biological transmission: Emerging research in epigenetics suggests traumatic experiences can modify gene expression without changing DNA sequences, potentially affecting future generations (Yehuda et al., 2016).
  2. Psychological transmission: Trauma alters parenting styles, attachment patterns, and family communication, creating environments where children internalize trauma responses (Brave Heart & DeBruyn, 1998).
  3. Sociocultural transmission: Cultural practices, narratives, and collective identity can preserve and transmit traumatic experiences across generations (Mohatt et al., 2014).

Evidence-Based Research

The field has moved beyond theory to substantial empirical evidence supporting the reality of trauma transmission across generations:

Epigenetic Research

Perhaps the most groundbreaking evidence comes from epigenetics, which explores how environmental factors influence gene expression without altering DNA sequences. Studies of Holocaust survivors and their offspring have identified specific epigenetic changes related to stress response.

Yehuda and colleagues (2016) found that children of Holocaust survivors showed altered expression of the FKBP5 gene, which regulates stress hormones, compared to control groups. This suggests that severe psychological trauma can leave a biological imprint that passes to subsequent generations.

Similar findings emerged in studies of descendants of famine survivors. Researchers examining the Dutch Hunger Winter of 1944-1945 found that prenatal exposure to famine was associated with epigenetic changes that persisted into the next generation (Heijmans et al., 2008).

Psychological Studies

Psychological research has documented specific patterns of behavior and emotional regulation transmitted through families affected by trauma:

Dekel and Goldblatt (2008) reviewed studies of families of war veterans with PTSD, finding that children often developed similar psychological symptoms, including hypervigilance, emotional numbing, and relationship difficulties, despite not experiencing combat themselves.

In a longitudinal study, Bowers and Yehuda (2016) demonstrated that parents with trauma histories often exhibit specific parenting behaviors, including overprotection, emotional unavailability, and inconsistent discipline patterns, that their children frequently internalize and repeat with their own children.

Cultural and Historical Trauma

Research on historical trauma among Indigenous populations has provided compelling evidence of multigenerational effects:

Brave Heart and DeBruyn’s (1998) foundational work on historical trauma among Native Americans demonstrated how forced relocation, cultural genocide, and other systemic traumas generated psychological distress that continues to affect contemporary generations, manifesting in higher rates of substance abuse, suicide, and mental health challenges.

Similarly, research with African American communities has documented how the intergenerational effects of slavery and ongoing racism create distinctive patterns of trauma transmission (DeGruy, 2005).

Clinical Applications and Healing Pathways

Understanding multigenerational trauma has profound implications for treatment approaches:

  1. Family systems therapy: Approaches that examine intergenerational patterns can help families identify and interrupt trauma transmission (Kerr & Bowen, 1988).
  2. Culturally responsive healing: Recognition of historical trauma has led to culturally specific healing practices that address collective wounds (Gone, 2013).
  3. Trauma-informed parenting interventions: Programs that help parents recognize how their trauma histories affect parenting can break transmission cycles (Lieberman et al., 2011).

Update (4/26/25)

The Exponential Inheritance: Ancestral Trauma Across Generations

When we consider the mathematical reality of our ancestral lineage, the potential scope of inherited trauma becomes staggering. We have 2 parents, 4 grandparents, 8 great-grandparents, and so on—doubling with each generation. By just 10 generations back (roughly 250-300 years), we each have over 1,000 direct ancestors. Extend to 15 generations, and that number exceeds 32,000 potential sources of inherited trauma patterns. We theoretically have over a million ancestors at 20 generations—approximately 500-600 years (Rutherford, 2016).

This exponential expansion means we potentially carry the biological and psychological imprints of countless individual traumas experienced throughout our ancestral lines:

Cellular Memory and Epigenetic Accumulation

Recent research has explored how trauma may be stored at the cellular level. Lipton’s (2015) work on cellular memory suggests that cells can retain imprints of past experiences, potentially influencing future generations. Though controversial, these theories align with growing epigenetic evidence.

Meaney and Szyf’s (2005) groundbreaking research with rats demonstrated how maternal behavior altered gene expression in offspring through DNA methylation patterns that persisted into adulthood. This suggests a mechanism through which trauma-influenced parenting behaviors could create biological changes that span generations.

More recently, Dias and Ressler (2014) discovered that mice conditioned to fear a specific odor passed this fear response to offspring who had never encountered the odor, through epigenetic modifications to olfactory receptors. This study provides compelling evidence for the biological transmission of specific trauma responses.

Cumulative Effects Across Time

The accumulation of trauma across multiple ancestral lines creates complex, overlapping patterns. Kellermann (2013) observed that descendants of Holocaust survivors often exhibited symptoms from numerous family members, suggesting a cumulative effect where various trauma responses combine and interact across generations.

Similarly, Rodriguez and colleagues (2021) found evidence that communities with histories of multiple collective traumas—such as colonization, slavery, and forced migration—show distinctive patterns of intergenerational effects that appear more complex than those stemming from single traumatic events.

This exponential inheritance model helps explain why certain families show remarkably persistent patterns across generations, even when family members have consciously tried to “break the cycle.” The sheer volume of ancestral influence creates a powerful momentum that requires deliberate, sustained effort to redirect.

As Crawford (2018) notes, “The mathematics of ancestry reminds us that healing intergenerational trauma is not simply about addressing our parents’ or grandparents’ experiences, but about recognizing the vast network of influences that shape who we are and how we respond to the world.”
Conclusion

The evidence for multigenerational trauma transmission through both biological and psychosocial pathways continues to grow. This understanding challenges us to view psychological health as an individual matter and part of an intergenerational continuum.

By recognizing these patterns, individuals and communities can initiate the profound work of healing not only their own wounds but also those inherited from previous generations—ultimately breaking cycles that might otherwise continue indefinitely.

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com

References

Bowers, M. E., & Yehuda, R. (2016). Intergenerational transmission of stress in humans. Neuropsychopharmacology, 41(1), 232-244.

Brave Heart, M. Y. H., & DeBruyn, L. M. (1998). The American Indian holocaust: Healing historical unresolved grief. American Indian and Alaska Native Mental Health Research, 8(2), 56-78.

Danieli, Y. (1998). International handbook of multigenerational legacies of trauma. Plenum Press.

DeGruy, J. (2005). Post-traumatic slave syndrome: America’s legacy of enduring injury and healing. Uptone Press.

Dekel, R., & Goldblatt, H. (2008). Is there intergenerational transmission of trauma? The case of combat veterans’ children. American Journal of Orthopsychiatry, 78(3), 281-289.

Gone, J. P. (2013). Redressing First Nations historical trauma: Theorizing mechanisms for indigenous culture as mental health treatment. Transcultural Psychiatry, 50(5), 683-706.

Heijmans, B. T., Tobi, E. W., Stein, A. D., Putter, H., Blauw, G. J., Susser, E. S., Slagboom, P. E., & Lumey, L. H. (2008). Persistent epigenetic differences associated with prenatal exposure to famine in humans. Proceedings of the National Academy of Sciences, 105(44), 17046-17049.

Kerr, M. E., & Bowen, M. (1988). Family evaluation. W.W. Norton & Company.

Lieberman, A. F., Ghosh Ippen, C., & Van Horn, P. (2011). Don’t hit my mommy!: A manual for child-parent psychotherapy with young children exposed to violence and other trauma. Zero to Three.

Mohatt, N. V., Thompson, A. B., Thai, N. D., & Tebes, J. K. (2014). Historical trauma as public narrative: A conceptual review of how history impacts present-day health. Social Science & Medicine, 106, 128-136.

Yehuda, R., Daskalakis, N. P., Bierer, L. M., Bader, H. N., Klengel, T., Holsboer, F., & Binder, E. B. (2016). Holocaust exposure induced intergenerational effects on FKBP5 methylation. Biological Psychiatry, 80(5), 372-380.

Crawford, K. (2018). Ancestral healing in family therapy: The mathematics of intergenerational influence. Family Process, 57(3), 636-652.

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September 25, 2023

Restorative Yoga for Healing

Photo by Kampus Production on Pexels.com

The Healing Power of Restorative Yoga

Yoga has become an increasingly popular practice in recent years, embraced for its ability to strengthen the body and calm the mind. Yet many busy, stressed-out people struggle to feel comfortable in a fast-paced, intense yoga class. If this sounds familiar, restorative yoga may be the perfect solution. This gentle, introspective practice can profoundly benefit your mental, emotional, spiritual, and physical well-being.

In restorative yoga, students use props like blankets, bolsters, and blocks to support the body in restful poses. The poses are held for 5 minutes or more, allowing deep muscular release. Whereas power yoga seeks to challenge your endurance and flexibility, restorative yoga invites you to relax and let go.

Restorative yoga’s long holds and passive nature trigger the parasympathetic nervous system, slowing breathing, lowering blood pressure, and inducing a sense of calm. This makes it an excellent antidote to anxiety and stress. Restorative yoga encourages mindfulness, drawing your awareness to sensations in your body and the quality of your breath. This meditation-like contemplation can provide emotional healing by alleviating feelings like anger, grief, and depression.

On a spiritual level, restorative yoga allows you to open your heart to a sense of inner peace and transcendence. It provides space to restore energy, gain insight into challenges, and reconnect with your true self. The introspective quietude of this practice enables you to go inward and experience the vastness within.

Physically, restorative yoga promotes healing in numerous ways. The deep relaxation response it evokes releases muscle tension and encourages natural alignment. This can alleviate chronic pain and improve flexibility. Restorative postures also activate the lymphatic system, enhancing immunity. As you release physical holding patterns, energy flows more freely through your body, bringing vitality.

In our hurried, pressure-filled world, restorative yoga offers permission to slow down and be nurtured. Restorative yoga can facilitate healing on every level through gentle opening, mindful stillness, and body-centered awareness. Give yourself the gift of this rejuvenating practice and observe its power to restore your natural health and wholeness.

To a Continuous Healing and Transformative Journey, Kevin

Kevin Brough – Ascend Counseling & Wellness – Ascendcw.com – 435.688.1111 – kevin@ascendcw.com