For a long time, the medical community treated the mind and body separately, but now it’s understood how closely connected they are. Unmanaged stress can have serious physical health repercussions. 01 Trauma, too, manifests in the body, and emotional trauma can have long-lasting mental and physical effects. In this article, Sarah Bailey discusses how her childhood trauma has led to physical symptoms well into adulthood.

It can be easy to think of mental health as something that is confined to the brain. From personal experience, however, I have learned that this is untrue, for mental health can deeply affect our physical health and body. This is especially true for those who have experienced trauma, with the body always being ready to deal with the next issue that might arise.

Trauma’s physical impact: chronic tension and pain

I've always had tense shoulders, and as far back as I can remember, I've also felt that tightness across my back and the inability to let it go. I never really understood why. For many years, people would say, "Oh, you must be stressed," but I would think to myself, I thought today was a good day.

In my 30s, I attended a workshop organized by my mental health team. There, a professional suggested that one or more of my conditions might be causing my body to remain in a constant fight-or-flight mode. Suddenly, something clicked in my mind. The persistent tension radiating throughout my body finally started to make sense.

I also experience stomach churning and rapid breathing at any sign of conflict or anxiety-inducing activity. I inevitably get a headache after any stressful event.

There are many different ways trauma and other mental health issues can show themselves in physical form. This is just some of the ways I've experienced it myself.

Understanding the mind-body connection

The mind-body connection is a vast concept and way too complex for me to fully understand. However, as a simple idea, when we experience stress or trauma, our brain sends signals to our body to prepare for action. This could be your heart rate increasing, muscles tensing, and stress hormones flooding your system.

This is a normal, protective response when in the moment. However, for people like me who have unresolved trauma or mental health issues, the “fight or flight” response doesn't always shut off after a stressful event.

Instead, the stress can linger or build long-term, leading to:

• Chronic pain: This is often down to muscle tension and can cause all manner of musculoskeletal aches and pains.
• Digestive issues: Trauma often disrupts the gut-brain axis and can cause unexplained stomach discomfort or IBS-like symptoms.
• Fatigue: The energy it takes to be in a constant state of alertness can leave the body feeling drained, as others usually would after a stressful experience.

3 ways to reconnect with your body after emotional trauma

For years, I ignored these physical symptoms, believing they were separate from my emotional struggles. And to be fair, with my long list of ailments, some are. However, I have also accepted that my body is stuck in a flight or fight response. Trying to accept that and work on it can be helpful.

Here are a few tips I’ve used to help myself relax from this state, even if it’s just a little.

1. Find small ways to relax or get more comfortable

Personally, I find the relaxation exercises where you tense and relax only make things worse. But I've found I can sometimes relax on a sofa or bed.

I gently push my back against the cushions when lying down or sitting. From here, I can feel my shoulders move into a more relaxed position.

2. Try some gentle movement at a pace that suits you

Physical activity was always high on my list when I was much younger. I would grab my dog's lead and head out on a brisk walk whenever my body flooded with the desire to run.

But this one is a little harder now that my body doesn't work so well anymore. I’ve been diagnosed with fibromyalgia and myalgic encephalomyelitis/chronic fatigue syndrome (ME/CFS), both of which contribute to my post-exertional malaise PEM – a worsening of symptoms after mental or physical exertion). This makes exercising more complicated.

3. Get writing (or drawing)

So, when my body stopped working so well, I turned to writing. In fact, my blog was built on remembering something good from every day. However, what you decide to write is personal. Whether you prefer to vent about the bad moments or remember the good ones, choose whichever way will help you more.

A reminder to be kind to yourself

Learning to listen to my body is hard. I'm not there yet, and I'm not sure I will ever be – at least not fully. However, learning to listen to my body for its physical and emotional needs helps me release and relax, even if it’s only for a few minutes.

If any of these issues seem familiar, remember you’re not alone. The link between mind and body and the physical symptoms you will experience from trauma, depression, anxiety, and all mental health issues are real. You can try some small things to help that won’t over-exert you.

While our bodies carry the weight of our experiences, they also have an incredible ability to heal.

The takeaway

Trauma and mental health issues don't just live in our minds. They affect our bodies as well. Acknowledging this connection can open the door to a more compassionate way of looking at yourself.

Your body has been through so much - but it's also capable of so much. Listen to what your body tells you, and give yourself permission to heal one step at a time.

Sources

The information presented is solely for educational purposes, not as specific advice for the evaluation, management, or treatment of any condition.

The individual(s) who have written and created the content and whose images appear in this article have been paid by Teva Pharmaceuticals for their contributions. This content represents the opinions of the contributor and does not necessarily reflect those of Teva Pharmaceuticals. Similarly, Teva Pharmaceuticals does not review, control, influence, or endorse any content related to the contributor's websites or social media networks. This content is intended for informational and educational purposes and should not be considered medical advice or recommendations. Consult a qualified medical professional for diagnosis and before beginning or changing any treatment regimen.

NPS-ALL-NP-01446 FEBRUARY 2025