The Power of Mindfulness: Calming your Nervous System

Disclaimer: The neuroscience articles on this website were written by students studying psychology and neuroscience. They are intended for informational purposes only and should not be considered professional advice from a licensed psychologist or neuroscientist. For personalized advice and treatment, please consult with a qualified healthcare professional.

Trauma is very hard for people to deal with and has a significant impact on a person’s nervous system. People who have experienced traumatic event/s, are severely disrupted in their daily living and functional life.

Mindfulness is an important practice for a person with trauma because it can:

Reduce stress: Heightened stress and anxiety are created through past trauma. Practicing mindfulness like meditation and breathing can activate the parasympathetic nervous system that helps the body relax and reduce stress and anxiety

Regulates Your Emotions: Due to the disruption of the center in your brain responsible for reacting to threats called the hippocampus, it is important for you to practice mindfulness in order to better regulate your emotions and react more appropriately to help improve the function of the hippocampus in your brain.

Awareness Improvements: Trauma can cause a disconnection between someone and their reality and by practicing mindfulness one can gradually become fully connected to the present and themselves by bringing awareness to their thoughts, feelings and body senses.

Coping: Mindfulness practices allow individuals to immerse themselves fully in the present moment and experience emotions vividly and deeply. This immersion ultimately enhances their ability to control their emotions.

Empowerment: The ability to bounce back from traumatic experiences and control your emotions can create a better sense of empowerment that is greater than the feelings of powerlessness that you might be feeling.

Break Negative Thought Patterns: Going through traumatic experiences can lead to negative thought patterns where an individual can begin to blame themselves for the bad experiences in life. Mindfulness sets a non-judgemental approach to help rectify emotions which breaks the cycle of negativity that one has with itself.

Better Sleep: Someone who has gone through a traumatic event, can grow restless with a disruption to their sleep patterns. Meditation can increase relaxation and reduce insomnia.

Incorporating mindfulness into the recovery journey can greatly support healing from trauma. It offers effective strategies for symptom management, builds resilience and allows you to become grounded in the present moment and with yourself.

Practical tips for incorporating mindfulness into daily life  

Mindful breathing: Deep breaths inhaling through your nose and out your mouth slowly can help calm you down within minutes.

Body Check: It's when you take a moment to scan your body for discomfort or tension when you are feeling disconnected from yourself in uncomfortable moments. This helps you understand your physical reactions to triggers and promotes relaxation by focusing on your sensations and connect yourself back to your body

Mindful listening: Listening to your loved ones and focusing solely on what they're saying will help you calm down and not react or get distracted

Journaling: Writing down a few things about your day and your feelings daily can increase positivity and peace with oneself

Practicing Gratitude: Jotting down a few things you are grateful for helps you focus on the positive aspects of your life which can enhance your overall well-being

Guided Meditations: These can be found on youtube they guide you through deep breathing, relaxing and grounding in the present.

Other mindfulness practices that can be done throughout your daily life are being mindful of how much technology you are using and the food you are consuming. Paying attention to your usage of media and food intake can allow you to be in control of what you are watching and eating and how it may be influencing your behaviors and emotions. Overall practicing mindfulness, can enhance your overall well-being and calm your nervous system through emotional regulation.