October 15, 2025

Trauma and the Mind-Body Connection

Understanding Trauma and the Mind-Body Connection: A Guide to Healing

Introduction

Trauma has long been misunderstood as an experience limited to combat veterans or survivors of extreme violence. However, research and clinical practice reveal a far more common reality: trauma touches the lives of countless individuals through accidents, childhood adversity, medical procedures, emotional abuse, and sudden losses. Three groundbreaking works—The Body Keeps the Score by Bessel van der Kolk, The Emotion Code by Dr. Bradley Nelson, and The Body Code by Dr. Bradley Nelson—offer complementary perspectives on how trauma embeds itself in our bodies and minds, and more importantly, how we can heal.

This article explores the convergence of these approaches, examining how trauma becomes stored in our physical and energetic systems, and how various therapeutic modalities can support the journey toward recovery and wholeness.

What Is Trauma? Beyond the Battlefield

The Prevalence of Trauma

Van der Kolk (2014) fundamentally reshapes our understanding of trauma by demonstrating that it extends far beyond combat experiences. Trauma results from any experience of extreme stress, pain, or helplessness that overwhelms an individual’s capacity to cope. This can include:

Physical or sexual abuse
Neglect during childhood
Serious accidents or injuries
Medical procedures, especially in childhood
Sudden loss of loved ones
Natural disasters
Witnessing violence
Chronic emotional invalidation

Research indicates that approximately 60% of men and 50% of women experience at least one traumatic event in their lifetime, with many experiencing multiple traumas (Kessler et al., 1995). The Adverse Childhood Experiences (ACE) Study revealed that childhood trauma is widespread, with two-thirds of participants reporting at least one adverse childhood experience (Felitti et al., 1998).

How Trauma Differs from Stress

While stress activates our body’s alarm system temporarily, trauma represents a fundamental breakdown in our ability to process and integrate overwhelming experiences. Van der Kolk (2014) explains that trauma occurs when our natural stress response systems become dysregulated, leaving us stuck in patterns of hyperarousal or dissociation. The experience isn’t just remembered—it becomes encoded in our bodies, nervous systems, and even our sense of self.

The Body Keeps the Score: Neurobiological Foundations

The Brain Under Siege

Van der Kolk’s (2014) seminal work demonstrates how trauma fundamentally alters brain function and structure. Three key brain regions are particularly affected:

The Amygdala: This alarm system becomes hyperactive in trauma survivors, triggering fear responses to neutral stimuli and making it difficult to distinguish between past threats and present safety (Rauch et al., 2006).

The Hippocampus: This memory center, responsible for contextualizing experiences in time and place, often shrinks in trauma survivors. This helps explain why traumatic memories feel timeless and present, rather than safely relegated to the past (Bremner, 2006).

The Prefrontal Cortex: This executive control center becomes underactive, reducing our ability to regulate emotions, make rational decisions, and maintain perspective during triggering situations (Lanius et al., 2010).

The Body’s Memory System

Perhaps van der Kolk’s (2014) most profound contribution is demonstrating that trauma is stored not just in explicit memories, but in the body itself. Trauma survivors often experience:

Chronic muscle tension and pain
Gastrointestinal problems
Cardiovascular issues
Immune system dysregulation
Chronic fatigue
Heightened startle responses

These physical symptoms represent the body’s attempt to complete defensive responses that were thwarted during the traumatic event. When we cannot fight or flee, our nervous system remains frozen in an incomplete stress response (Levine, 1997; van der Kolk, 2014).

The Emotion Code: Trapped Emotions and Energetic Imbalances

Understanding Trapped Emotions

Dr. Bradley Nelson’s The Emotion Code (2007) introduces a complementary framework for understanding how emotional experiences become literally trapped in the body. Nelson proposes that intense emotional experiences create energetic disturbances that can become lodged in specific organs, tissues, or body systems.

According to Nelson (2007), trapped emotions:

Distort the body’s energy field
Create physical pain and dysfunction
Interfere with emotional well-being
Sabotage relationships and success
Block the body’s natural healing abilities

While Nelson’s energy-based model differs from conventional neuroscience, it shares common ground with research on emotional processing and somatic experiencing. The concept that unprocessed emotions can create physical symptoms aligns with psychosomatic medicine and the growing field of psychoneuroimmunology (Ader, 2007).

The Heart-Wall Phenomenon

Nelson (2007) describes the “Heart-Wall”—a protective energetic barrier constructed from trapped emotions surrounding the heart. This metaphorical wall serves to protect against emotional pain but simultaneously:

Reduces our ability to give and receive love
Numbs emotional experiences
Creates feelings of isolation and disconnection
May contribute to physical heart problems

This concept resonates with attachment research showing how early trauma can create defensive patterns that protect against further hurt while simultaneously limiting connection and intimacy (Mikulincer & Shaver, 2016).

Releasing Trapped Emotions

Nelson’s (2007) approach involves using muscle testing (applied kinesiology) to identify trapped emotions, then releasing them through therapy. While the specific mechanisms used remain debated in scientific literature, the approach incorporates elements found in other somatic therapies:

Body awareness and attention
Acknowledgment of specific emotions
Intentional release and letting go
Physical interventions to complete the process

The Body Code: A Comprehensive Healing System

Expanding Beyond Emotions

In The Body Code (2013), Dr. Nelson extends his framework to address six key categories of imbalance that can contribute to physical and emotional symptoms:

1. Emotional Wellness: Building on The Emotion Code, this includes trapped emotions, Heart-Walls, and other emotional energies affecting health.

2. Body System Balance: Addressing imbalances in organs, glands, chakras, meridians, and the body’s energetic systems.

3. Toxins: Identifying heavy metals, free radicals, chemicals, and electromagnetic frequencies that burden the body.

4. Pathogens: Recognizing fungal, bacterial, viral, mold, or parasitic infections contributing to symptoms.

5. Structural Balance: Correcting misalignments in bones, nerves, connective tissue, and musculoskeletal systems.

6. Nutrition and Lifestyle: Identifying nutritional deficiencies, sleep issues, dehydration, and other lifestyle factors affecting wellness.

Integrative Implications

While Nelson’s (2013) comprehensive system operates from an energy medicine paradigm, it acknowledges the multifactorial nature of health and illness—a perspective increasingly validated by integrative medicine research (Maizes et al., 2009). The recognition that physical symptoms may have emotional roots, and emotional symptoms may have physical contributors, aligns with biopsychosocial models of health (Engel, 1977).

Bridging Neuroscience and Energy Medicine

Points of Convergence

While van der Kolk’s neuroscience-based approach and Nelson’s energy-based framework use different language and methodologies, they share several core insights:

1. The Body Stores Emotional Experiences: Both perspectives recognize that emotional experiences, particularly traumatic ones, become encoded in bodily systems beyond conscious memory (van der Kolk, 2014; Nelson, 2007).

2. Incomplete Processing Creates Symptoms: Whether described as dysregulated nervous system responses or trapped emotions, both models suggest that unprocessed experiences create ongoing physical and emotional symptoms (Levine, 1997; Nelson, 2007).

3. Healing Requires Body Engagement: Both approaches emphasize that cognitive insight alone is insufficient; healing must involve the body through movement, awareness, or energetic interventions (van der Kolk, 2014; Nelson, 2013).

4. The Heart of Connection: Van der Kolk (2014) emphasizes the importance of safe relationships in healing, while Nelson (2007) focuses on the Heart-Wall that blocks connection. Both recognize that trauma disrupts our capacity for intimacy and that healing involves restoring this capacity.

Scientific Support for Mind-Body Approaches

Research increasingly validates mind-body approaches to trauma treatment:

Yoga and mindfulness: Studies demonstrate significant reductions in PTSD symptoms through yoga interventions (van der Kolk et al., 2014; Emerson et al., 2009).
EMDR (Eye Movement Desensitization and Reprocessing): This somatic therapy shows efficacy comparable to cognitive-behavioral approaches for trauma (Shapiro, 2014).
Somatic Experiencing: Levine’s (1997) body-based approach demonstrates effectiveness in resolving trauma symptoms by completing interrupted defensive responses.
Neurofeedback: Direct training of brainwave patterns shows promise for regulating traumatized nervous systems (van der Kolk et al., 2016).

While energy-based approaches like those described by Nelson lack the same empirical validation, they share theoretical frameworks with established somatic therapies and may operate through similar mechanisms of body awareness, emotional acknowledgment, and nervous system regulation.

Practical Implications for Trauma Recovery

A Comprehensive Approach

Integration of these perspectives suggests that effective trauma treatment should address multiple dimensions:

1. Safety and Stabilization: Before processing trauma, establishing safety in one’s environment, relationships, and nervous system is essential (van der Kolk, 2014).

2. Body Awareness: Developing the capacity to notice bodily sensations without becoming overwhelmed—a skill called interoception—is fundamental to healing (Payne et al., 2015).

3. Emotional Processing: Whether through traditional therapy, energy work, or somatic approaches, identifying and releasing trapped emotional experiences is crucial (Nelson, 2007; van der Kolk, 2014).

4. Nervous System Regulation: Learning techniques to shift between activation and calm, including breathwork, movement, and mindfulness, helps restore flexibility (Porges, 2011).

5. Meaning-Making: Creating coherent narratives about traumatic experiences helps integrate them into our life story rather than leaving them as fragmented, overwhelming memories (Pennebaker & Chung, 2011).

6. Connection and Community: Healing happens in relationships; safe, attuned connections with therapists, support groups, or communities provide the interpersonal regulation that trauma disrupted (van der Kolk, 2014).

7. Physical Health Foundation: Addressing inflammation, nutrition, sleep, and physical health creates the biological foundation for psychological healing (Nelson, 2013; Maizes et al., 2009).

Working with Your Therapist

If you’re currently working through the past with trauma therapy or considering it, these insights suggest essential questions to discuss:

Does your treatment address both psychological and physical dimensions of trauma?
Are you learning body-based skills for managing activation and distress?
Does your therapy include processing emotional experiences, not just talking about them?
Are you developing awareness of how trauma shows up in your body?
Is the therapeutic relationship itself helping you experience safety and attunement?

Self-Care Strategies

While professional support is often necessary for trauma recovery, several evidence-based self-care practices can support your healing:

Mindfulness meditation: Regular practice reduces symptoms of anxiety and depression while improving emotional regulation (Khoury et al., 2013).
Physical movement: Yoga, walking, dancing, or other embodied activities help discharge stored stress responses (van der Kolk, 2014).
Journaling: Expressive writing about traumatic experiences facilitates processing and integration (Pennebaker & Chung, 2011).
Nature exposure: Time in natural settings reduces stress hormones and promotes nervous system regulation (Bratman et al., 2015).
Social connection: Maintaining relationships with safe, supportive people provides co-regulation and counters isolation (Porges, 2011).
Creative expression —art, music, and other modalities —can access emotional experiences that may be difficult to verbalize (Malchiodi, 2020).

Understanding Different Healing Modalities

Evidence-Based Trauma Therapies

Several therapeutic approaches have strong research support:

Trauma-Focused Cognitive Behavioral Therapy (TF-CBT): This structured approach helps individuals process traumatic memories while developing coping skills (Cohen et al., 2006).

Eye Movement Desensitization and Reprocessing (EMDR): Using bilateral stimulation, EMDR facilitates processing of traumatic memories with reduced distress (Shapiro, 2014).

Internal Family Systems (IFS): This approach works with different aspects of the psyche affected by trauma, helping integrate fragmented parts (Schwartz & Sweezy, 2020).

Sensorimotor Psychotherapy: Combining talk therapy with body-based interventions, this approach addresses how trauma manifests somatically (Ogden et al., 2006).

Complementary and Alternative Approaches

Some individuals find benefit in approaches that lack extensive research validation but align with holistic or energy-based paradigms:

Energy Psychology: Techniques like Emotional Freedom Technique (EFT) combine exposure therapy with acupressure points (Church et al., 2013).

Body-Based Energy Work: Approaches such as Nelson’s Emotion Code, Reiki, or therapeutic touch focus on energetic imbalances (Nelson, 2007, 2013).

Somatic Experiencing: Levine’s (1997) approach focuses on releasing stored survival energy through body awareness and gentle movements.

When considering complementary approaches, look for practitioners who:

Have appropriate training and credentials
Work collaboratively with conventional mental health providers
Recognize limitations and make appropriate referrals
Respect your autonomy and informed consent
Avoid promises of miracle cures

The Role of Neuroplasticity in Healing

One of the most hopeful insights from neuroscience is that the brain changes caused by trauma are not permanent. Neuroplasticity—the brain’s ability to form new neural connections—means that healing is possible throughout our lives (Doidge, 2007).

Research demonstrates that:

Therapy can normalize amygdala hyperactivity (Peres et al., 2007)
Mindfulness practice increases hippocampal volume (Hölzel et al., 2011)
Secure relationships strengthen prefrontal cortex function (Coan et al., 2006)
Body-based therapies restore interoception and self-awareness (Price & Hooven, 2018)

This means that regardless of when trauma occurred or how severe its impact, the brain and body retain the capacity to heal, reorganize, and develop new, healthier patterns.

Special Considerations: Complex Trauma

While this article has discussed trauma broadly, it’s essential to acknowledge that complex trauma—repeated traumatic experiences, particularly in childhood—presents unique challenges (Herman, 1992). Complex trauma affects:

Identity development and sense of self
Capacity for emotional regulation
Relationship patterns and attachment
Physical health across the lifespan

Recovery from complex trauma typically requires longer-term, phase-based treatment that addresses not just specific traumatic events but the developmental interruptions they cause. Both van der Kolk’s (2014) comprehensive approach and Nelson’s (2007; 2013) attention to multiple layers of emotional and physical imbalance can be particularly relevant for complex trauma survivors.

Moving Forward: Hope and Healing

Perhaps the most important message from all three works—The Body Keeps the Score, The Emotion Code, and The Body Code—is that healing is possible. Trauma may be stored in our bodies and brains, but these same systems possess remarkable capacities for reorganization, release, and renewal.

Key principles for your healing journey:

1. Be Patient with Yourself: Healing happens in layers, not linearly. Trust your own timing and process.

2. Honor Your Body’s Wisdom: Your symptoms, though uncomfortable, represent your body’s attempts to protect and heal you. Approach them with curiosity rather than judgment.

3. Seek Support: Healing from trauma rarely happens in isolation. Find therapists, practitioners, and communities that feel safe and supportive.

4. Integrate Multiple Approaches: Different healing modalities address different dimensions of trauma. What works for one person or one phase of healing may differ from what’s needed at another time.

5. Celebrate Small Victories: Healing isn’t always dramatic. Notice and appreciate subtle shifts in your capacity to feel safe, connected, and present.

6. Stay Curious: Both conventional and complementary approaches offer valuable insights. Remain open to what resonates with your experience while maintaining discernment.

Conclusion

The convergence of neuroscience-based understanding and holistic healing approaches offers trauma survivors multiple pathways to recovery. Van der Kolk’s (2014) demonstration that “the body keeps the score” validates what many survivors intuitively know: trauma lives in our bodies, not just our minds. Nelson’s (2007; 2013) frameworks for identifying and releasing trapped emotions and other imbalances provide accessible tools for addressing these somatic dimensions.

Whether you resonate more with neuroscientific explanations or energetic models, the essential truth remains: trauma can be healed. Your body, which has faithfully stored these experiences, also holds the wisdom and capacity for release and renewal. With appropriate support, patience, and compassionate attention to both psychological and physical dimensions, you can move from being haunted by the past to being fully present in your life.

The journey of healing is profoundly personal and uniquely yours. May you find the approaches, practitioners, and communities that support your path toward wholeness.

Kevin Brough, MAMFT
Marriage and Family Therapist

Ascend Counseling and Wellness – ascendcw.com – 435.688.1111 – kevin@ascendcw.com

References

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October 3, 2025

Reclamation Before Transformation

Reclaiming Your Self: Building the Foundation for Optimal Mental and Emotional Health

By Kevin Brough MFT

When trauma touches our lives, it often feels as though we’ve lost something essential—a core part of who we truly are. We may find ourselves responding to life in ways that feel foreign, disconnected from the person we once knew ourselves to be. The journey toward healing isn’t about becoming someone new; it’s about reclaiming the Self that has always been there, waiting patiently beneath the protective layers we’ve developed to survive.

As a therapist working with individuals navigating the aftermath of trauma, I’ve witnessed time and again the transformative power of understanding what mental and emotional health truly requires. This article explores a comprehensive framework for building that foundation—one that integrates practical daily structures (the 5 C’s of mental health) with a deeper understanding of your inherent, undamaged core Self (the 8 C’s and 5 P’s from Internal Family Systems therapy).

Understanding the Foundation: Two Frameworks, One Goal

Before we dive deeper, let me clarify something that might initially seem confusing: we’ll be discussing two different sets of “C’s” in this article. Think of them as complementary rather than competing. The first set—Connection, Compassion, Coping, Community, and Care—represents the external structures and daily practices that support mental health (Dialectical Behavior Therapy [DBT] Community, 2024). These are the actionable steps you can take today to build resilience and stability.

The second set comes from Internal Family Systems (IFS) therapy and describes the qualities of your core Self—the undamaged, wise, compassionate center that exists within you regardless of what you’ve experienced (Schwartz, 2021). These include eight C-qualities (Curiosity, Compassion, Calm, Clarity, Courage, Confidence, Creativity, and Connectedness) and five P-qualities (Presence, Perspective, Patience, Persistence, and Playfulness). Rather than tasks to complete, these represent inherent capacities you already possess that trauma may have temporarily obscured.

Together, these frameworks offer both a roadmap for daily action and a vision of the Self you’re reclaiming.

The Trauma Paradox: When Protection Becomes Prison

Trauma fundamentally alters how we relate to ourselves and the world. When we experience overwhelming events, our psyche develops protective strategies—what IFS calls “parts”—that help us survive (Schwartz & Sweezy, 2020). These parts may manifest as hypervigilance, emotional numbing, people-pleasing, perfectionism, or countless other patterns. While these responses served us when we needed them, they can eventually separate us from our core Self, creating a sense of living life at arm’s length from our own experience.

The beautiful paradox of healing is this: the Self you’re seeking to reclaim has never actually left. It’s been present all along, waiting for the conditions that allow it to emerge. By building external structures that create safety and stability (the first 5 C’s) while simultaneously recognizing and nurturing your inherent Self-qualities (the IFS C’s and P’s), you create the conditions for profound transformation.

The Daily Foundation: The 5 C’s of Mental Health Practice

Let’s begin with the practical framework that creates structure in your daily life. These five components work synergistically to build a foundation strong enough to support the deeper work of Self-reclamation.

Connection: Building Bridges to Others and Yourself

Connection forms the cornerstone of mental health, yet trauma often teaches us that relationships are dangerous or unpredictable. The first step in reclaiming your Self involves intentionally building and nurturing relationships that reflect your worth and humanity.

Daily practices for strengthening connection:

Schedule regular, meaningful contact with at least one trusted person—even a brief text or phone call counts
Practice vulnerable communication by sharing one authentic feeling or need each day
Join a support group, therapy group, or community organization where shared experience creates natural bonds
Notice and gently challenge the protective parts that tell you to isolate

When we connect authentically with others, we create mirrors that reflect back our inherent worthiness. These relationships become laboratories where we can practice expressing our true Self in increasingly safe contexts.

Compassion: The Antidote to Self-Criticism

Trauma survivors often develop harsh inner critics that replay messages of worthlessness, shame, or inadequacy. Compassion—particularly self-compassion—directly counters these internalized wounds by offering what researcher Kristin Neff calls “the three elements of self-compassion: self-kindness, common humanity, and mindfulness” (Neff, 2003, p. 224).

Cultivating daily compassion:

When you notice self-critical thoughts, pause and ask: “Would I speak this way to someone I love?”
Develop a compassionate self-talk practice, perhaps placing a hand over your heart and speaking kindly to yourself
Recognize that your struggles connect you to humanity rather than separate you from it
Extend compassion outward to others, noticing how this practice naturally circles back to yourself

Compassion creates the internal environment where your core Self can safely emerge. When you stop attacking yourself for having been hurt, you create space for healing.

Coping: Tools for the Journey

Healthy coping strategies are the practical skills that help you navigate difficult emotions without being overwhelmed by them. Unlike the survival mechanisms that trauma installed, conscious coping practices work with your nervous system rather than against it.

Building your coping toolkit:

Develop a personalized set of grounding techniques (deep breathing, progressive muscle relaxation, 5-4-3-2-1 sensory awareness)
Create a “coping menu” with options for different emotional states—what helps when you’re anxious may differ from what helps when you’re numb
Practice distress tolerance skills that help you ride emotional waves without destructive action
Engage in regular activities that regulate your nervous system (exercise, creative expression, time in nature)

Effective coping isn’t about making difficult feelings disappear; it’s about developing the capacity to be with your experience while maintaining connection to your Self. Over time, you’ll notice that the C-qualities of your core Self (particularly Calm and Courage) become more accessible when you have reliable coping practices in place.

Community: Finding Your Tribe

Trauma often occurs in isolation and heals in community. Being part of something larger than yourself provides perspective, purpose, and the reminder that you’re not alone in your struggles. Community engagement combats the shame that thrives in secrecy and creates opportunities for meaningful contribution.

Engaging with community:

Identify communities that align with your values or interests, whether local or online
Start small—attend one event, join one online group, volunteer for a few hours
Look for communities specifically designed for healing, such as trauma support groups or 12-step programs
Remember that contributing to community is as healing as receiving support from it

In healthy community, you have the opportunity to discover and express aspects of your Self that may have been dormant. You might rediscover the Creativity, Playfulness, or Connectedness that trauma temporarily buried.

Care: Stewarding Your Whole Being

Care represents the commitment to actively tend to your mental, emotional, and physical health. It’s the practice of treating yourself as someone worth investing in—a radical act for those whose trauma taught them otherwise.

Implementing comprehensive care:

Establish non-negotiable self-care routines (adequate sleep, nourishing food, movement, rest)
Seek professional support when needed, recognizing that therapy is a sign of wisdom, not weakness
Create boundaries that protect your energy and well-being
Regularly assess whether your daily choices align with your values and long-term flourishing

Care is where intention meets action. It’s the daily decision to honor your needs and prioritize your healing, even when parts of you protest or minimize your suffering.

The Core Self: Qualities You Already Possess

As you build these external structures through the daily 5 C’s, you simultaneously create conditions for your core Self to emerge more fully. Internal Family Systems therapy offers a profound truth: beneath your protective parts lies an undamaged Self characterized by specific qualities that don’t need to be learned or earned—they simply need to be accessed (Schwartz, 2021).

The 8 C-Qualities of Self

These qualities naturally arise when you’re Self-led rather than led by traumatized parts:

Curiosity replaces judgment, allowing you to approach your inner experience and outer world with openness. Instead of avoiding difficult emotions or experiences, you become genuinely interested in understanding them.

Compassion flows naturally from Self, offering warmth and kindness to all parts of your internal system and to others. This isn’t compassion you force yourself to feel—it emerges organically when you’re Self-led.

Calm provides the internal steadiness that allows you to face challenges without becoming overwhelmed. This isn’t the false calm of dissociation but rather a grounded, present equanimity.

Clarity cuts through the confusion that trauma creates, allowing you to see situations accurately and make decisions aligned with your truth. You recognize patterns without getting lost in them.

Courage enables you to face what you’ve avoided, to speak your truth, and to take risks in service of your healing and growth. This courage isn’t reckless—it’s grounded in Self-trust.

Confidence emerges as you recognize your inherent capacity to handle life’s challenges. This isn’t arrogance but rather a realistic acknowledgment of your resilience and capability.

Creativity allows fresh perspectives and novel solutions to emerge. You discover your ability to approach problems flexibly and express yourself authentically.

Connectedness reflects your natural capacity for healthy relationship—with yourself, others, and something larger than yourself. You recognize your place in the web of life.

The 5 P-Qualities of Self

These additional qualities further describe what emerges when you’re Self-led:

Presence means fully inhabiting the present moment rather than being pulled into past trauma or future anxiety. You’re here, now, available to your life as it unfolds.

Perspective allows you to hold the bigger picture without minimizing or catastrophizing. You can zoom out when needed, recognizing that difficult moments are part of a larger journey.

Patience replaces the urgency that trauma often instills. You trust the timing of your healing and development, understanding that growth can’t be rushed.

Persistence provides the endurance to continue showing up for yourself and your healing, even when progress feels slow or you encounter setbacks.

Playfulness reconnects you with joy, spontaneity, and lightness. It’s the antidote to the heaviness that trauma imposes, reminding you that life can include delight.

Integration: Reclaiming Your Self Through Daily Practice

The magic happens when these frameworks work together. As you engage the daily practices of Connection, Compassion, Coping, Community, and Care, you create the safety and stability that allows your core Self-qualities to emerge more consistently. Simultaneously, as you recognize and access your inherent C’s and P’s, you find yourself naturally drawn to practices that support mental health.

This isn’t a linear process. Some days, you’ll feel firmly rooted in Self, experiencing Calm, Clarity, and Compassion with ease. Other days, protective parts will take the lead, and you’ll need to rely more heavily on your external coping strategies. Both are part of the journey.

Your Commitment to Reclamation

Reclaiming your Self after trauma is both the simplest and most challenging work you’ll ever do. Simple because your Self is already there, complete and undamaged, requiring only the conditions to emerge. Challenging because creating those conditions means facing what you’ve survived and gradually releasing the protective patterns that once kept you safe but now keep you small.

I invite you to make this commitment to yourself:

I commit to building the daily structures (Connection, Compassion, Coping, Community, Care) that support my mental and emotional health. I commit to recognizing that beneath my trauma and protective strategies lies a core Self characterized by Curiosity, Compassion, Calm, Clarity, Courage, Confidence, Creativity, and Connectedness—along with Presence, Perspective, Patience, Persistence, and Playfulness. I commit to approaching my healing with patience and persistence, trusting that my true Self is not lost but merely waiting to be reclaimed. I commit to treating myself as someone worth investing in, worthy of the time and effort that healing requires.

Moving Forward: From Understanding to Ownership

Understanding these frameworks intellectually is valuable, but transformation requires moving from knowledge to embodied practice. Consider these steps as you begin:

Start where you are. You don’t need to implement everything at once. Choose one element from the daily 5 C’s to focus on this week. Perhaps you commit to reaching out to one person (Connection) or establishing one self-care routine (Care).
Practice Self-recognition. Several times each day, pause and notice which C- or P-quality is present. When you notice Curiosity arising, acknowledge it: “This is my Self showing up.” This simple recognition strengthens your relationship with your core Self.
Work with your parts. When you notice resistance, criticism, or protection, recognize these as parts trying to help. Rather than fighting them, approach them with curiosity: “What are you afraid will happen if you let my Self lead right now?”
Seek support. Consider working with a therapist trained in IFS or trauma-focused approaches who can guide you in accessing Self and healing the wounds that keep parts activated.
Celebrate small victories. Each moment of Self-leadership, each practice of one of the 5 C’s, each recognition of your inherent qualities—these are victories worth acknowledging.

The Vision: Your Optimal Future

Close your eyes for a moment and envision your life when you’re consistently Self-led, when the daily 5 C’s form your foundation. What does your life look like when Calm, Clarity, and Connectedness characterize your days? How do you show up in relationships when Compassion and Courage lead? What becomes possible when you approach challenges with Creativity and Perspective?

This vision isn’t fantasy—it’s your birthright. It’s the life that becomes available when you reclaim your Self from the protective patterns trauma installed. The person you’re becoming isn’t someone new; it’s who you’ve always been beneath the armor.

Your optimal future isn’t somewhere distant you must strive to reach. It’s revealed gradually, moment by moment, as you practice the 5 C’s and recognize the Self-qualities that have always been yours. You’re not building yourself from scratch; you’re excavating the treasure that was temporarily buried.

The journey of reclaiming your Self is both profound and practical, mystical and mundane. It requires daily commitment to structures that support mental health while simultaneously recognizing that beneath your wounds lies a core that trauma never touched. In this paradox lies your freedom: you have work to do, and you’re already whole. Both are true.

Welcome home to your Self. The journey begins—or continues—right now, in this moment, with this next breath, with this next conscious choice to honor who you truly are.

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

References

Dialectical Behavior Therapy (DBT) Community. (2024). What are the 5 C’s of mental health? 24/7 DCT. https://247dct.org/what-are-the-5-cs-of-mental-health/

Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85-101. https://doi.org/10.1080/15298860309032

Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the Internal Family Systems model. Sounds True.

Schwartz, R. C., & Sweezy, M. (2020). Internal Family Systems therapy (2nd ed.). Guilford Press.

Kevin Brough is a therapist specializing in trauma recovery and treatment. He works with individuals seeking to reclaim their authentic selves and build sustainable foundations for mental and emotional health.

September 10, 2025

Congruency & Harmony

Finding Your Inner Harmony: How Parts Work Can Heal Trauma and Transform Your Life

Discovering the power of working with—rather than against—all aspects of yourself

Have you ever noticed that sometimes you feel like you’re at war with yourself? Maybe part of you desperately wants to pursue a dream, while another part holds you back with fear and doubt. Or perhaps you find yourself being incredibly loving and patient with others, yet harshly critical of yourself. You might even catch yourself saying things like “Part of me wants to…” or “I’m torn between…” without realizing you’re actually describing something profound about how your mind naturally works.

If this sounds familiar, you’re not alone—and you’re not broken. What you’re experiencing is the natural multiplicity of the human psyche, and understanding this can be the key to profound healing and personal transformation.

The Revolutionary Understanding: You Are Not One, But Many

For decades, psychology has been moving away from the idea that we each have one fixed personality toward recognizing that we all naturally contain multiple aspects or “parts” within ourselves (Schwartz, 2021). This isn’t a sign of mental illness—it’s how healthy minds naturally organize themselves to navigate the complexity of human life.

Think about it: You probably show up differently when you’re at work versus when you’re playing with children. You have a part that’s responsible and organized, another that’s playful and spontaneous, perhaps one that’s cautious and another that’s adventurous. These aren’t different personalities—they’re different facets of your complete self, each with its own wisdom and gifts.

“The goal isn’t to eliminate parts of ourselves, but to create internal harmony where all parts can coexist and contribute their unique strengths.” — Richard Schwartz, creator of Internal Family Systems

When Parts Work Against Each Other: The Roots of Inner Conflict

Problems arise when our parts become polarized against each other or when some parts take over to protect us from old wounds. This often happens as a result of trauma, difficult life experiences, or simply growing up in a world that taught us certain parts of ourselves were “unacceptable.”

For example, if you were hurt or rejected in childhood, you might have developed:

A protective part that keeps you isolated to avoid future rejection
A critical part that constantly points out your flaws to prevent mistakes
A people-pleasing part that sacrifices your needs to maintain a connection
A wounded part that still carries the original pain and fear

When these parts operate independently without communication, you end up feeling fragmented, conflicted, and exhausted from the internal battle (Van der Hart et al., 2006).

The Promise of Parts Work: Integration, Not Elimination

Here’s the revolutionary insight that forms the foundation of all parts-based healing approaches: Every part of you developed for good reasons, and every part has gifts to offer. The goal isn’t to eliminate “difficult” parts, but to understand what they’re trying to protect and help them find healthier ways to contribute.

Parts work—whether through Internal Family Systems (IFS), inner child healing, or other related approaches—offers a compassionate pathway to:

Understand rather than judge your internal conflicts
Heal old wounds that keep parts stuck in protective patterns
Integrate all aspects of yourself into a harmonious whole
Access your wise, centered Self that can lead with compassion

Your Wise, Unbroken Self: The Leader Within

One of the most hopeful discoveries of parts work is that beneath all the protective patterns and wounded parts lies what IFS calls your “Self”—your essential, wise, and compassionate core, which was never damaged by trauma or difficult experiences (Schwartz, 2021). This Self has the capacity to:

Hold space for all your parts with curiosity and compassion
Make decisions from wisdom rather than fear
Heal the wounds that keep parts stuck in old patterns
Lead your internal system with kindness and clarity

When you learn to access and strengthen this Self-leadership, everything changes. Instead of being caught in internal battles, you become the calm, loving presence that can help all your parts feel heard, valued, and safe.

What Parts Work Looks Like: A Journey of Self-Compassion

Parts work isn’t about analyzing yourself into pieces—it’s about developing a loving relationship with every aspect of who you are. In therapy, this might involve:

Getting to Know Your Parts

Identifying the different aspects of yourself and the roles they play
Understanding what each part is trying to protect or achieve
Recognizing when parts are activated by current situations

Healing Old Wounds

Helping wounded parts share their stories and pain
Providing the care and understanding they needed but didn’t receive
Releasing the burdens of shame, fear, and trauma they’ve been carrying

Negotiating New Relationships

Helping protective parts trust your Self to handle challenges
Finding healthy ways for all parts to express their gifts
Creating internal collaboration instead of conflict

Living from Self-Leadership

Making decisions from your wise, centered Self
Responding to life’s challenges with all your parts’ resources
Maintaining internal harmony even during stress

The Profound Healing Possible

When people engage in parts work, they often experience transformations that feel almost miraculous:

Inner peace replaces constant self-criticism and conflict
Authentic relationships become possible when you’re not hiding parts of yourself
Creative expression flows when previously suppressed parts are welcomed
Emotional resilience develops as you learn to care for yourself with compassion
Life purpose becomes clearer when all your parts can contribute their wisdom

Research has shown that parts-based approaches like IFS are effective for treating trauma, depression, anxiety, eating disorders, and relationship difficulties (Hodgdon et al., 2022; Shadick et al., 2013). But beyond symptom relief, people report feeling more whole, authentic, and alive than ever before.

Signs That Parts Work Might Be Right for You

Consider parts work if you:

Feel like you’re “at war with yourself” or constantly conflicted
Notice harsh self-criticism or perfectionism
Experience anxiety, depression, or trauma symptoms
Feel disconnected from your authentic self
Have relationship patterns you want to change
Want to heal from childhood wounds or difficult experiences
Feel like some parts of your personality are “stuck” or immature
Long to feel more integrated and whole

Beginning Your Journey: First Steps Toward Inner Harmony

If parts work resonates with you, here are some ways to begin:

Start with Self-Compassion

Notice when you’re being self-critical and try speaking to yourself with kindness
Practice asking, “What is this part of me trying to protect or achieve?”
Treat your internal conflicts with curiosity rather than judgment

Pay Attention to Your Inner Voices

Notice the different “voices” or perspectives inside you
Instead of fighting difficult emotions, try asking what they need
Practice thanking your parts for trying to help, even when their methods are outdated

Seek Professional Support

Look for therapists trained in parts-based approaches like IFS, inner child work, or other trauma-informed therapy
Consider that healing happens in a collaborative relationship—having a compassionate witness can accelerate your journey
Remember that seeking help is a sign of strength, not weakness

A New Way of Being Human

Parts work offers something our culture desperately needs: a way of being human that honors complexity, embraces all emotions, and treats every aspect of ourselves with dignity and respect. Instead of trying to be “perfect” or eliminating parts of yourself you don’t like, you can learn to be a loving leader of your own internal community.

Imagine what it would feel like to:

Wake up without that critical voice immediately pointing out everything wrong
Make decisions from wisdom and self-love rather than fear
Feel confident in who you are, knowing all your parts are valued
Approach challenges with the full resources of your integrated self
Live authentically without hiding or rejecting parts of yourself

This isn’t fantasy—it’s the natural state of a healthy, integrated human being. And it’s available to you.

Your Invitation to Wholeness

Your journey toward inner harmony begins with a simple but profound shift: instead of fighting against the parts of yourself you don’t like, what if you got curious about what they’re trying to tell you? What if the very aspects of yourself you’ve been trying to change hold keys to your healing and wholeness?

Every part of you—even the ones that seem problematic—developed to help you survive and navigate life’s challenges. They deserve your compassion, not your criticism. And when you learn to lead them with love, they become your greatest allies in creating the life you truly want.

You don’t have to carry the burden of internal conflict alone. Professional support through parts-based therapy can provide the safe, compassionate space you need to heal old wounds, integrate all aspects of yourself, and step into the wholeness that is your birthright.

Your parts have been waiting for someone to listen to them with kindness and understanding. That someone is you—the wise, compassionate Self that has always been there, ready to lead with love.

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

If you’re interested in exploring parts work therapy, look for licensed mental health professionals trained in Internal Family Systems (IFS), inner child work, or trauma-informed parts-based approaches. The journey toward inner harmony is one of the most valuable investments you can make in yourself and your relationships.

References

Hodgdon, H. B., Anderson, F., Southwell, E., Hrubec, W., Schwartz, R., & Tompkins, M. A. (2022). Internal Family Systems therapy for posttraumatic stress disorder among female survivors of childhood sexual abuse: A pilot effectiveness study. Journal of Evidence-Based Social Work, 19(2), 108-125.

Schwartz, R. C. (2021). No bad parts: Healing trauma and restoring wholeness with the Internal Family Systems model. Sounds True.

Shadick, N. A., Sowell, N. F., Frits, M. L., Hoffman, S. M., Hartz, S. A., Booth, F. D., Sweezy, M., Rogers, M. P., Duhamel, J. P., & Weinblatt, M. E. (2013). A randomized controlled trial of an Internal Family Systems-based psychotherapeutic intervention on outcomes in rheumatoid arthritis: A proof-of-concept study. Journal of Rheumatology, 40(11), 1831-1841.

Van der Hart, O., Nijenhuis, E. R. S., & Steele, K. (2006). The haunted self: Structural dissociation and the treatment of chronic traumatization. W. W. Norton & Company.

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:

Social Engagement System (Ventral Vagal Complex): Supports calm, social connection, and optimal functioning
Sympathetic Nervous System: Manages fight-or-flight responses
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

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

For Trauma Survivors

Explore Body Awareness: Begin noticing body sensations without trying to change them
Practice Grounding: Simple techniques like feeling your feet on the floor can support nervous system regulation
Seek Qualified Practitioners: Look for therapists trained in somatic approaches when traditional talk therapy isn’t sufficient
Be Patient with the Process: Somatic healing often occurs slowly and requires patience with the body’s natural rhythms
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

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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.

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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/

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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.

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

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.

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.

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:

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).
Psychological transmission: Trauma alters parenting styles, attachment patterns, and family communication, creating environments where children internalize trauma responses (Brave Heart & DeBruyn, 1998).
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:

Family systems therapy: Approaches that examine intergenerational patterns can help families identify and interrupt trauma transmission (Kerr & Bowen, 1988).
Culturally responsive healing: Recognition of historical trauma has led to culturally specific healing practices that address collective wounds (Gone, 2013).
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.

Dias, B. G., & Ressler, K. J. (2014). Parental olfactory experience influences behavior and neural structure in subsequent generations. Nature Neuroscience, 17(1), 89-96.

Kellermann, N. P. (2013). Epigenetic transmission of Holocaust trauma: Can nightmares be inherited? The Israel Journal of Psychiatry and Related Sciences, 50(1), 33-39.

Lipton, B. H. (2015). The biology of belief: Unleashing the power of consciousness, matter and miracles (10th anniversary ed.). Hay House, Inc.

Meaney, M. J., & Szyf, M. (2005). Environmental programming of stress responses through DNA methylation: Life at the interface between a dynamic environment and a fixed genome. Dialogues in Clinical Neuroscience, 7(2), 103-123.

Rodriguez, T., Yehuda, R., & Nestler, E. J. (2021). Epigenetic mechanisms of transgenerational transmission of PTSD. Neuroscience Letters, 764, 136193.

Rutherford, A. (2016). A brief history of everyone who ever lived: The human story retold through our genes. Weidenfeld & Nicolson.