How to Calm an Overactive Brain After Trauma
Trauma is not just something we remember—it physically changes how the brain works. If you’ve ever felt stuck in survival mode, unable to relax, or constantly on edge, you’re not alone.
Dr. Bessel van der Kolk, a leading trauma expert and author of The Body Keeps the Score, explains that trauma disrupts the brain’s ability to process emotions, memories, and stress. But here’s the good news: your brain can heal. With the right tools, you can rewire your mind, reduce anxiety, and regain control over your life.
In this blog, we’ll explore:In this blog, we’ll explore:
- How trauma affects the brain
- The three key brain systems impacted by trauma
- Effective techniques to heal and rewire your brain
- The power of art therapy in trauma recovery
Let’s dive in.
What is Trauma? A Simple Explanation
Trauma isn’t just about the event—it’s about how your brain and body react to it. Dr. Bessel van der Kolk defines trauma as an overwhelming experience that leaves a lasting impact on the nervous system. This can come from:
- Childhood neglect or abuse
- Accidents, natural disasters, or violence
- Toxic relationships or betrayal
- Sudden loss or major life changes
Even if the traumatic event is over, your brain may still react as if the danger is present, causing anxiety, flashbacks, and emotional distress.
But why does this happen? It’s because trauma affects the three main systems in the brain.
The Three Brain Systems Affected by Trauma
Trauma rewires the brain, making it hard to feel safe, regulate emotions, and process memories. Let’s break it down:
1. The Amygdala: Your Brain’s “Alarm System”
The amygdala is responsible for detecting threats. After trauma, it becomes overactive, causing:
Hyper-vigilance (always feeling on edge)
Increased anxiety or panic attacks
Difficulty feeling safe, even in calm environments
2. The Hippocampus: Your Memory Center
The hippocampus organizes memories and helps separate the past from the present. Trauma can shrink this area, leading to:
Flashbacks and intrusive thoughts
Trouble recalling details of past events
Feeling like the trauma is happening all over again
3. The Prefrontal Cortex: Your Rational Brain
This part of the brain controls logic, decision-making, and emotional regulation. Trauma weakens it, making it hard to:
Manage emotions and stress
Stay focused or make decisions
Feel in control of your thoughts
Now that we understand the impact of trauma, let’s explore how to rewire the brain and heal.
You are not broken—you are healing. Your brain, body, and soul are capable of transformation.
How to Rewire the Traumatized Brain
The brain has something called neuroplasticity—meaning it can change and heal. Here are some proven techniques to help rewire your brain after trauma.
1. Try EMDR (Eye Movement Desensitization & Reprocessing) or Somatic EMDR (Natural Processing)
Spending intentional time together helps keep your bond strong. Simple ways to make this happen include:
2. Build Safe Relationships
Healing happens through connection. If trauma made you feel isolated, try:
3. Use Art Therapy to Heal Trauma
Art therapy is a powerful, science-backed way to rewire the brain after trauma. Creative expression helps process deep emotions and engage the brain in a safe way.
- Painting & Drawing – Releases emotions through colors and shapes.
- Clay & Sculpture – Helps regain control and focus.
- Collage & Mixed Media – Aids in memory integration and storytelling.
- Dance & Movement Therapy – Encourages body awareness and emotional release.
- Music Therapy – Lowers stress and improves mood.
- Exercise (walks in nature, yoga, swimming) – lowers cortisol, reduces stress, improves flexibility, soothes the body.
Art therapy bypasses the need for words, making it especially effective for those who struggle to talk about trauma.
4. Practice Mindfulness & Meditation
Mindfulness teaches the brain to focus on the present instead of past trauma. It helps:
- Calm the amygdala (reducing anxiety)
- Strengthen the prefrontal cortex (improving emotional control)
- Lower stress and improve sleep Keep a journal (free writing and gratitude journals) helps the brain organize thoughts and process emotions, flow freely, and focus on positive moments.
Try breathwork, guided meditation, or grounding exercises like focusing on what you can see, hear, and feel.
Final Thoughts: Your Brain Can Heal
Healing from trauma takes time, but it is possible. The brain can rewire itself, and with intentional practices like mindfulness, movement, therapy, and creative expression, you can regain a sense of safety and control.
You are not broken—you are healing. Your brain, body, and soul are capable of transformation.
Resident Therapist
Shayla Johnson, LPC-A
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