When Survival Comes at a Cost: How Trauma Impacts the Nervous System & How to Heal

How to Retrain Your Nervous System & Heal from Trauma

1. Regulate Your Nervous System with Grounding Techniques

Your body needs signals that it’s safe. Grounding techniques help reconnect your brain and body to the present moment, reducing the intensity of trauma responses.

Try this:

• 5-4-3-2-1 method – Identify 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
• Box breathing – Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, hold again for 4 seconds.
• Cold water therapy – Splash cold water on your face or hold an ice pack to activate the vagus nerve and calm the nervous system.

Why it works: These techniques help lower cortisol levels and activate the parasympathetic nervous system, signaling safety to the brain.

2. Engage in Trauma-Sensitive Movement & Exercise

When your body is stuck in survival mode, physical activity can help discharge trapped stress energy and reset your system.

Try this:

• Yoga – Helps with body awareness, breath control, and relaxation.
• Walking or Running – Rhythmic movements like walking can activate the brain’s natural calming mechanisms.
• Tension & Release – Try progressive muscle relaxation: tense a muscle group for 5 seconds, then release.

Why it works: Physical movement releases endorphins and regulates stress hormones, helping restore a sense of safety.

3. Rewire the Brain with Trauma-Focused Therapy & Neuromodulation

If your brain is stuck in trauma mode, advanced treatments can help restore balance to the nervous system.

Effective treatments include:

• EMDR (Eye Movement Desensitization and Reprocessing) – Helps the brain reprocess traumatic memories in a less distressing way.
• Transcranial Magnetic Stimulation (TMS) – A non-invasive treatment that targets areas of the brain affected by PTSD and depression.
• Ketamine Infusion Therapy – Can rapidly reset the brain’s response to trauma and alleviate symptoms of PTSD.

Why it works: These therapies help rewire the brain’s neural pathways, reducing overactivity in the fear response and restoring emotional regulation.

4. Build a Support System & Connect with Others

Isolation often worsens trauma symptoms. Connection with trusted friends, family, or support groups can provide safety and understanding.

Try this:

• Talk to a therapist or join a trauma recovery group.
• Spend time with loved ones who make you feel safe.
• Engage in activities that foster a sense of belonging—volunteering, creative hobbies, or faith-based communities.

Why it works: Social support activates oxytocin, a hormone that counteracts stress and fosters feelings of connection and safety.

You Don’t Have to Stay Stuck in Survival Mode

If you’re struggling with PTSD, anxiety, or trauma-related stress, remember—your nervous system can heal. With the right tools and treatments, you can regain control, calm your mind, and feel safe again.

At Mind Spa Denver, we specialize in evidence-based treatments, including TMS therapy, ketamine infusions, and trauma-informed therapy to help reset your nervous system and break free from survival mode.

👉 Take the next step toward healing—contact us today!

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