Trauma is a topic that many of us have either experienced ourselves firsthand or we know others who have experienced it. It is important to understand as well as our responses that stem from trauma. Today, I want to share more about trauma itself as well as the idea of bracing as a trauma response.
What Is Trauma?
As you may know trauma has an impact on our mental health as well as our physical body and emotional experiences. Our response to a deeply disturbing event can show up in many ways, meaning trauma can impact us on a psychological, physiological, or emotional level. It is also anything that is too much for our nervous system to handle and places us outside of our ability to cope.
Trauma is not the event itself, but rather our interpretation of the event. Two people can go through a very similar event and have different experiences of the trauma itself and their own trauma responses afterwards. Each person is unique and it is up to the individual to decide what has been traumatic for them.
Exploring Trauma Responses
We have all types of trauma responses. Some commonly known responses are the 4 F’s: fight, flight, freeze, and fawn. We may become aggressive, submit, escape the situation, or feel paralyzed.
However, today, we are focused on bracing, which is typically a hypervigilant trauma response. This happens when our nervous system is in a sympathetic response (or our body’s natural fight or flight response), and it essentially means we are constantly scanning for danger or a threat. Remember, there are actual threats, or unsafe experiences, and perceived threats. Bracing comes from our nervous system being on high alert and bracing for impact even when the threat has ended.
When we brace, I want you to visualize what this looks like for you. Perhaps you clench your jaw or tighten your fists; your body’s natural response to an impact. As you are reading this blog, I want you to notice if you have had experiences in which you have braced yourself or maybe you notice that you have been bracing for impact for quite some time and have felt stuck in survival mode.
Getting Curious About Your Response
When we experience trauma, our bodies are for us, meaning they are trying to protect us and keep us safe. Through this lens, bracing is actually protective during a trauma itself. However, the problem is once the event(s) that were traumatic have resolved, we may get stuck in this hypervigilant state. We are not meant to live in a state of constantly scanning our environment or relationships for danger.
I encourage you to notice if you have been bracing or braced for something in the past. Get curious if this response has shown up due to being in a state of survival. You may notice that, in the past, bracing has protected you, but currently it no longer serves you. I imagine bracing has felt exhausting for you, and that you may be ready to engage with your life differently.
How To Move Forward
When we experience bracing for impact, the work in therapy is first recognizing it and then gently determining how we can get back into our window of tolerance, which is essentially a state of ease where we are able to regulate and experience joy in our lives.
I encourage you to start to take a deep breath and to notice, without judgment, when you are bracing. Once you recognize this is occurring, try these different skills:
- Practice grounding skills – this may look like using all five of your senses to reorient you to the present moment and situation. For example, gently push your feet into the ground when you are sitting and feel the earth beneath your feet.
- Track your physical sensations – notice where you are holding tension and gently breathe into those areas and release the tension in your body.
- Remind yourself that the situation you are in is not dangerous.
You deserve to live a life in which you are not bracing yourself for impact, and I hope these strategies have been helpful to you. I invite you to take time this week to find ways to unlock peace and feel more regulated.
Compassionate Affirmation: “My body is safe right here at this moment.”
Additional Resource: How Our Bodies Protect Us: Through a Polyvagal Lens – In this episode of Becoming Anchored, licensed therapist and host Laura Deneen is joined by fellow licensed therapist and Polyvagal Theory specialist with New Moon Rising Wellness, Rachel Sellers. Together we explore how our nervous systems protect us and keep us safe while also exploring how trauma affects our bodies. You can listen to the episode here.
Becoming Anchored in Hope,
LPC-MHSP, CEDS-C, ACS, NCC
Owner + Director
Laura is committed to guiding individuals along their path to mental wellness and has carefully gathered a team of skilled, knowledgeable, and committed therapists at Anchored Counseling Co. to assist in this mission.
The professionals here create an environment that is supportive and affirmed, informed by an understanding of trauma. At Anchored Counseling Co., there’s a shared belief in the fundamental worth of each person, and therapy is delivered with warmth and empathy. The therapeutic philosophy here is built on the premise that every client has the natural ability to enact meaningful and enduring change in their life.
To connect with a therapist who aligns with your unique needs, please contact our office at 615.510.3797 or contact us here.
