Autumn: Hey everyone, welcome back to the podcast! Today, we're tackling a really powerful subject: trauma, and how it “really” gets under our skin, shaping our minds, our bodies, everything. I mean, have you ever stopped to think about why some experiences just haunt you, like they're etched into your very being? Rachel: Yeah, or why some people, no matter how long it's been, just can't seem to let go of things? We always hear "time heals all wounds," but is that “really” true? What if sometimes time just… shoves it all down deeper, locking the trauma into our brains and bodies? Autumn: Exactly! That's the core of The Body Keeps the Score by Dr. Bessel van der Kolk. It’s a great book—it “really” unpacks how trauma physically changes the brain, but it also offers “real” hope with therapies like EMDR, yoga, even neurofeedback. It's a super insightful mix of science, personal stories, and “really” forward-thinking ideas. Rachel: Okay, I'm intrigued. Sounds intense, but also…pretty universal, right? We all know someone—maybe it's even us—who's carrying a lot more than they show. Autumn: Absolutely. So today, we’re going to focus on three key takeaways from the book. First, we’ll look at how trauma can fundamentally change our brain and body, leaving a lasting impression. Then, we'll explore the therapies that can actually help repair that damage—think of them as tools to rewire your internal system. And finally, we’ll discuss the bigger picture: the importance of community and advocacy, not just for individual healing, but for building resilience across society as a whole. Rachel: Alright, so we’re talking understanding trauma, tools for recovery, and building stronger connections. Sounds like a full agenda! Let's dive in.

Autumn: Absolutely, Rachel. So, to really understand this, let's start with the basics, yeah? What exactly “is” trauma, and how widespread is it “really”? A lot of people think of trauma as, like, surviving a plane crash or being in a war zone. And that's definitely trauma, but it's actually much broader than that. It's not just the big, obvious things; it's also those "quieter storms," things like childhood neglect, emotional abuse, or, you know, domestic violence. Rachel: Right, right. Those "quieter storms" – I like that. I think those are what a lot of people miss. It's like, if you think, "Well, I wasn't in a war, so I'm fine," you might not realize that the constant stress of, say, living in a tense or abusive home can be just as damaging. Autumn: Exactly, Rachel. Trauma doesn't just shake you up in the moment; it kind of… embeds itself in both your brain “and” your body. It even shapes how you see everything. Like, take the ACE study, for example. It’s groundbreaking research that showed Adverse Childhood Experiences, or ACEs, are “super” common. They found out that, like, one in four kids deal with physical abuse from a parent. And one in five experiences sexual molestation! These aren’t isolated, one-off things either, one in three relationships sees physical violence occur. Imagine the effect that has down the line! Rachel: So, it’s not just personal trauma, huh? It's got a domino effect. A parent's unresolved trauma can affect how they parent, and then their kids carry “that” forward. It becomes generational - is that right? Autumn: Absolutely. And it's important to know there’s a difference between just “surviving” something and actually “healing” from it. A lot of people who go through trauma kind of push their feelings down, focusing on how to just get through the day. But that's like putting a band-aid on a really deep wound – you're not letting it heal, you're just covering it up. Dr. van der Kolk makes a good point by saying that untreated trauma sticks around and shows up in ways people don't even realize, like being “super” sensitive to stress, having trouble connecting with others, and even physical pain. Rachel: Physical pain? Wait, so your brain's emotional baggage starts pulling your body in like, "Hey, you gotta help me deal with this too"? Autumn: More or less! Your body becomes like the trauma's storage space. It literally keeps the score. For instance, survivors might start having chronic pain, feel tired all the time, or even develop autoimmune disorders because of trauma they never dealt with. Their hyper-attention to danger rewires them to “always” expect the worst, so their bodies are constantly in fight-or-flight mode, even after the threat is gone. Rachel: That’s... intense. And the thing is, people probably don't think, "Oh, my back pain might be from those screaming matches at home when I was a kid." They just pop a painkiller and keep going, completely missing the connection. Autumn: Exactly! And here's where it gets even “more” interesting: the brain “itself” changes. Trauma kind of hijacks the amygdala, which is the part of your brain that sounds the alarm when you're in danger. It's like your smoke detector gets stuck in the "on" position permanently. Meanwhile, the prefrontal cortex—the part that helps us think logically and make decisions—gets suppressed. Rachel: So, it’s not just that people are getting emotional for no reason, it's that their brains are actually wired to overreact because their alarm system is broken. Autumn: Right, exactly. And the worst part is that, because of this, they lose the ability to feel safe, even when things are actually peaceful. There was a powerful example in the book about one trauma survivor misinterpreting simple social gestures, seeing them as threats. So, a smile might seem fake or manipulative, which makes them withdraw or even lash out. Rachel: Sounds exhausting, to be honest. So, not only is your brain replaying old fears, but now you're also reading into new ones that might not even be there. It's like living in constant survival mode. Autumn: Definitely exhausting. And that disconnection from the present keeps people trapped, and they get dragged down by the past or worried about the future. Either way, it steals their ability to really live and to even “heal”. Rachel: Okay. Now, earlier you mentioned kids. So, let’s bring it back. So, if all this is happening in an adult's brain, what happens when it's a “child”? What's the impact when their brain is still developing? Autumn: Yeah, that's where the whole ACE concept comes in. Childhood trauma isn't just a bad memory. It gets in the way of healthy emotional and neurological growth. Kids who deal with abuse, neglect, or dysfunction at home often have to develop coping mechanisms that aren't very helpful. For instance, they might start seeing relationships as fundamentally unsafe or unpredictable, leading to trust issues and isolation later on. Rachel: And because kids don’t have the ability to really process what’s happening, they sort of make up stories to fill in the gaps, right? Like, "This must be my fault," or "This is just how things work." Autumn: Precisely. There’s a great example of this in the book. When a group of abused children was shown a neutral image, it was just a father and kids working on a car, one child didn’t seem to see a happy family, they saw a violent accident, where he hurt his father. Now, children from non-traumatic backgrounds, imagined something hopeful, like a working car. Trauma just reframes how people see their own lives and how they view the world. Rachel: So trauma basically distorts their whole outlook, and they just carry that distortion into adulthood. No wonder people get stuck in these patterns of, like, mistrust or shutting down emotionally in relationships. Autumn: Exactly. And it’s not just emotional. Over time, these unresolved patterns can turn into anxiety, depression, or even physical illnesses. Now, the great news is, early intervention through trauma-informed care is able to completely change a child’s trajectory for the better. It helps kids build emotional resilience and make healthy connections, and that serves as the groundwork for healing. Rachel: That last part – "intervention" – feels like a good place to head next. But before we jump into solutions here, one thing is definitely clear: trauma doesn’t just disappear on its own. It rewires people’s brains and bodies, trapping them in cycles of fear, pain, and disconnection.

Rachel: So, this groundwork really highlights why we can't just use a one-size-fits-all approach to therapy, right? If trauma goes that deep—totally rewiring the brain and body—then simply talking about your feelings can't be the only way to heal, can it? We’ve gotta have tools that can actually untangle the mess trauma makes in the mind, body, and spirit. Autumn: Precisely. Building on that understanding of how trauma impacts us, this section shifts to practical applications. It details how different therapies tackle the challenges of trauma from various angles. "One size fits all" simply doesn't work when it comes to this. Let's discuss therapies that are tailored to address trauma from different angles—psychological, physical, and even creative. Rachel: Alright, where do we start? What's the first tool this book recommends we pull out of the toolbox? Autumn: Psychotherapy, which has been a cornerstone for years, still leads the charge. However, modern approaches like Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and Internal Family Systems (IFS) take things much deeper. Let's begin with CBT. Rachel: Classic psychology, huh? "Change your thoughts, change your reality." But how does that work for trauma survivors who, let's be honest, probably aren't lining up to relive painful memories? Autumn: That’s a brilliant point. CBT focuses on those automatic negative thoughts that trauma survivors struggle with—what we call cognitive distortions—and it reframes them. Say someone feels rejected by their friends and then spirals, thinking, "I'll always be alone; no one cares about me." CBT helps them rewrite that script into something like, "This one interaction doesn't define my life. I still have good people who care for me." Rachel: I'm assuming the therapist isn’t just handing out motivational posters that say, "Stay positive!" Autumn: <Laughs> Definitely not. It's a much more interactive process. The therapist is like a guide, helping the patient deconstruct those thought loops piece by piece. CBT is especially powerful for people stuck replaying worst-case scenarios because it offers their brain a route back to a calmer, more rational baseline. Rachel: Okay, that sounds straightforward enough. But let's dive into EMDR, because anytime something sounds technical—like "eye movement"—I get curious. What’s the story there? Autumn: Oh, EMDR is amazing. Imagine a combat veteran haunted by vivid memories of the battlefield. EMDR uses bilateral stimulation, like moving your eyes back and forth in a controlled way, to guide the brain as they recall those distressing memories. The idea is that the eye movements have a calming effect on the brain, which helps soften the emotional impact of the memory. Rachel: So, wait. They literally wave their hands in front of your eyes while you're talking about hard stuff? Autumn: Yes, a therapist generally guides the client's eyes with their hand or a light bar. While the patient focuses on the memory, the rhythmic movement helps their brain reprocess it—like taking the emotional sting out of it. Over time, the memory changes from a major source of terror to just...a memory. Rachel: Wow, so it's like your brain moves the memory from the "emergency room" to a regular storage area, where it's not controlling you anymore. Autumn: Exactly. The book shares a powerful story about a veteran consumed by PTSD. After EMDR, the intense panic he'd feel when a sound triggered his battlefield memories started to fade. That memory stopped being a danger signal, it became a part of his past, not his present. Rachel: Alright, you’ve sold me on EMDR. Now, what about this Internal Family Systems model? Because anytime you put "family" in a therapy's name, I picture Thanksgiving arguments playing out in a psychologist's office. Autumn: <Laughs> It's not about your literal family, Rachel. Internal Family Systems, or IFS, is about the "family" of parts within you. Think of it like this: everyone has different sides to their personality or inner emotions—a self-critical side, a protective side that keeps you guarded, maybe even a nurturing side. IFS believes that many of these parts develop in response to trauma. Rachel: So we’re all walking around with these little factions in our heads, like mental passengers in a vehicle? Autumn: Something like that! Here’s an example: imagine someone with a deeply self-critical "inner voice." That part of them might have evolved in childhood to push them toward perfectionism and avoid punishment. What IFS does is help the person sit with that critical part—not to ignore it or silence it, but to understand why it’s there. Rachel: So instead of yelling at your inner critic—“Shut up already!”—you become its therapist? Autumn: Exactly. IFS teaches you to approach each part with curiosity and compassion. When you understand why a part is protecting you, even in dysfunctional ways, you can start to calm it down and integrate it into a healthier self. It's about ending the civil war inside. Rachel: Alright, I have give therapists credit. It’s not just “lie on the couch and ramble.” They’ve turned the brain into a collaborative team sport. Autumn: And you know what’s so exciting? When those internal conflicts begin to resolve, it’s not just about emotional healing. It ripples out into relationships, work, and self-esteem—all those areas that trauma can damage. Rachel: Okay, so we’ve covered the mind. What about the body? Because from our earlier discussion, the body isn’t just an innocent bystander here – it's center stage. Autumn: Absolutely. The body holds trauma as much as the mind does, and that’s where body-based therapies like yoga and somatic experiencing are invaluable. Let me start with yoga. It’s not just about poses or flexibility—it’s about reconnecting survivors with their physical selves in a safe and gentle way. Many trauma survivors feel estranged from their bodies; yoga helps them rebuild awareness and comfort without triggering past wounds. Rachel: Yoga, huh? I’ve seen people sweating on mats, but I don’t imagine they’re thinking, “This pose is healing my trauma.” How does that even work? Autumn: Think of yoga as recalibrating the body’s safety signals. Practices like breathwork and slow, controlled movements teach survivors to ground themselves in the present moment. The book tells a story of a survivor who initially avoided yoga entirely because they felt overwhelmed by physical sensations. Over time, through consistent practice, yoga became a safe space for them to explore those feelings without experiencing panic. Rachel: Okay, I see that. It gives the body permission to feel again without freaking out. What's the deal with somatic experiencing? Sounds like it's in the same ballpark of body-focused work. Autumn: Definitely. Developed by Peter Levine, somatic experiencing helps people release trauma that’s been trapped in their bodies. The approach is focused on gentle engagement. For example, someone who’s avoided certain movements due to a traumatic memory might gradually reintroduce those motions in a safe environment. It helps them reclaim their sense of power and presence. Rachel: So, it’s almost like rewiring muscle memory—but emotionally? Autumn: Exactly. It’s about teaching the body that it’s not stuck in the past—it can move, feel, and experience safety in the present.

Autumn: Right, Rachel, we've talked a lot about individual therapies – CBT, EMDR, even yoga and other body-based approaches. But really effective treatment naturally leads to thinking about how social connections help us stay recovered, you know? Trauma isolates, but healing needs a community. It's this shift from individual to a more collective way of thinking that’s fascinating. Rachel: Absolutely. Social connections aren't just, like, “nice-to-haves”. They're essential. I mean, trauma messes with our ability to trust, doesn't it? And rebuilding that trust, whether it's in relationships, community, or even advocating for better systems, that's key. We're basically fitting personal healing into a bigger social picture where people feel supported. Rachel: Okay, so relationships first. What does it take, really, to rebuild trust after trauma's totally blown up any chance of connection? Autumn: It's about secure attachments, Rachel. Trauma often starts with broken or toxic relationships – abusive families, neglect, violence… Survivors, especially kids, just lose that sense of safety. There was this study in Boston that showed how trauma distorts your view of even normal situations. Kids who'd been through domestic abuse saw, like, a picture of siblings playing with their dad, and instead of seeing it as happy, they’d imagine accidents or someone getting hurt. Rachel: Wow. So their 'normal' was completely warped. They couldn’t even see a peaceful scene for what it was. Autumn: Exactly. For them, the world is unsafe, and that stays with them into adulthood. But it goes the other way, too. Trauma-informed care focuses on creating new, secure attachments – relationships where safety and support and understanding are the norm. Whether it's a therapist, caregiver, or a partner, those connections teach survivors to trust others, but also to feel safe themselves. Rachel: So you're planting seeds in burned soil. You don’t just fix the damage, you help grow something better. But relationships aren't easy. What if someone doesn't have a solid support system? Autumn: That's where communities come in. Trauma recovery can really flourish in shared spaces: group therapy, shared rituals, any program that builds connections. Think of the Theater of War project. They use readings of Greek tragedies to start conversations about trauma and resilience with veterans and their families. Listening to Ajax, about a warrior's alienation, and realizing it describes what you're feeling… Rachel: That’s powerful, connecting through someone else’s story when you can't find the words yourself. It’s more than just storytelling; it’s a catalyst for sharing, right? Autumn: Totally. After these performances, veterans share their experiences – sometimes for the first time – in town halls. One said hearing Ajax was like hearing his own repressed feelings spoken aloud! That collective recognition creates a space where healing begins. Rachel: And it's not just veterans, is it? I remember reading about South Africa's Truth and Reconciliation Commission. Music and rituals helped people process that collective trauma. How does that work on such a large scale? Autumn: It’s incredibly powerful. In South Africa, survivors recounted stories of violence during apartheid, often with singing and communal presence. The music didn't erase the pain, but it held space for it. It allowed them to express pain and find comfort in the group. That communal rhythm helped heal on both an individual and societal level. Rachel: So it’s not just therapy. It’s giving people a foundation, a community, something to hold onto. What about younger generations, kids and teens who’ve been through trauma? They often don't have the words for what they're feeling. Autumn: Programs like Urban Improv in Boston offer a great solution. Kids act out scenarios – emotional ones, challenging ones – through theater and improv. They might role-play bullying, for example, or social exclusion, and explore ways to solve conflicts or express feelings safely. Rachel: It’s gotta be about more than just pretending, right? Autumn: Way more than. It's about helping kids understand their emotions and realize they can control outcomes. These programs teach problem-solving and empathy, which is so important for kids who've grown up in violent or unstable homes. Again, another layer of rebuilding trust, not just in others but in themselves and their ability to navigate relationships. Rachel: Okay, so relationships and communities are two key things. But you keep mentioning systems. How does advocating for systematic change fit into all of this? Autumn: Trauma doesn't happen in isolation, Rachel. It's often a result of broken systems – education, healthcare, justice. And if those systems don't change, they can keep causing harm instead of helping people heal. Trauma-informed institutions are vital for both prevention and healing. Rachel: Give me an example, what does a trauma-informed system look like, in a school for example? Autumn: Schools are often the first structured environment where kids start processing trauma. Teachers with trauma-informed training can realize that what looks like defiance might actually be distress. Simple things, like greeting kids personally in the morning or checking in emotionally, can foster a sense of safety. Rachel: That’s interesting. Instead of punishing bad behavior, you address the underlying issues. What about healthcare? How does trauma-informed care change the experience there? Autumn: It shifts the focus from just treating symptoms to addressing root causes. The ACE study showed that unresolved trauma contributes to addiction, autoimmune diseases, chronic pain... When healthcare systems adopt trauma-informed practices, they don’t just patch people up, they help them heal on a deeper level, improving health outcomes and saving money in the long run. Rachel: You mentioned policy, too. Preventing trauma sounds like the ultimate goal, but how do you convince society to invest in something that feels so... intangible? Autumn: That's the tricky part, but there's actually good evidence for it. Countries that invest in early childhood support – mental health counselors in schools, parenting programs – see long-term benefits. Lower crime rates, healthier adults, stronger families. Trauma prevention is ethical, but it also makes economic sense. Rachel: So, to summarize: relationships build the foundation for trust, communities extend that trust, and systems create the structure that allows both to succeed. Without one, the whole thing collapses. Autumn: Precisely, Rachel. Healing trauma isn't just an individual thing – it's a collective responsibility. And when we prioritize relationships, communities, and systems, we’re not just responding to trauma. We’re reshaping society to prevent it in the first place.

Autumn: Okay, Rachel, so let's quickly run through what we've covered today Trauma, it's not just some emotional thing, right? It really digs deep, rewiring the brain, changing our bodies, and even twisting how we see the world. But the good news is, healing “is” possible. Rachel: Yeah, definitely not a life sentence. Autumn: Exactly! We have therapies like CBT, EMDR, and even body-based stuff like yoga and somatic experiencing. There are so many ways to help ourselves heal, and it's not just about the individual, you know? Relationships, communities, even systems...they all play a part in helping us bounce back. Rachel: Right, Autumn, so, the big takeaway here is that trauma isn't some kind of personal failing or weakness. It's a biological response to pain, plain and simple. Ignoring it? Well, that just doesn't work, does it? Autumn: It really doesn't. Rachel: Whether it's changing the way we talk to ourselves in our heads, getting back in touch with our bodies, or feeling safe with others, it all starts with small, deliberate actions. Autumn: Exactly! And it's so important to remember that healing isn't a solo mission. By connecting with others and really pushing for trauma-informed communities and systems, we're not just fixing what's broken, but we're also creating spaces where people can actually flourish. Rachel: So, Autumn, the question then becomes, how do we actually “do” this? I mean, how do we take these ideas and put them into practice? How can we be a part of this change, this movement? Is it just about reading books and going to therapy, or is there more to it? Autumn: No, it's more than that. Every action counts, whether it's learning more about trauma, offering support to someone, or advocating for improvements in our systems. Rachel: So, it's about being proactive, really. Autumn: Absolutely, Rachel. The message here is clear: healing isn't just about individuals. It's about creating a healthier world for everyone. And that starts with understanding, compassion, and, most importantly, action. Rachel: Well said. So, folks, what's “your” plan? What steps are “you” going to take? Let's put what we've learned into action and start making a difference—one connection, one choice, one step at a time.