Trauma and the body: why stress can show up as physical tension
Updated: 6 days ago
Many people who have been through something hard notice it in their bodies as well as their thoughts. A tight jaw. Shoulders that sit up near the ears. A stomach that clenches before a phone call. This post looks at how trauma and the body are connected, what can help you notice tension, and when it is worth talking with a therapist or a doctor.
The body holds trauma
Many trauma therapists, drawing on work like Bessel van der Kolk's The Body Keeps the Score, understand trauma as something the body holds, not only the mind. Hard experiences can leave their mark in how we breathe, how our muscles tense and how alert or on edge we feel. When something in the present echoes the past, the body can react right away: a racing heart, tight muscles, a held breath.
Understanding this can make these reactions feel less confusing. Your body is not broken. It is responding in ways that once helped you cope.
Start with your body, gently
Take a moment and notice where you hold tension right now.
Do you clench your jaw or press your teeth together?
Do your shoulders lift toward your ears?
Do you brace your core or hold your breath?
Do you hunch forward when you are working or scrolling?
Many people hold stress in these places without realizing it. Over time, muscles that stay tight can feel tired and sore. Noticing is a good first step, and you do not have to change anything yet.
Relaxing is a skill
Letting go of tension is harder than it sounds. It usually takes steady practice and a bit of patience with yourself. A few simple ways people begin:
Slow breathing. A longer breath out than in can help the body settle.
Checking in. Set a reminder to ask, "Where am I holding tension?" a few times a day.
Gentle movement. Stretching, walking or yoga at a pace that feels comfortable.
Grounding. Feeling your feet on the floor and naming a few things you can see or hear.
If a practice makes you feel worse or more on edge, stop and go gentler. You are allowed to choose what feels safe.
Why talking with a therapist can help
Body awareness is one useful tool, and many people find that talking with a therapist adds something more. Therapy gives you a steady place to make sense of how hard experiences shape your responses, at your own pace.
Therapists use a range of approaches. Some work with how memories and beliefs from the past still affect the present. Some focus on body sensations and feeling more at ease in your body. Others build skills for calming strong emotions. Which one fits depends on you, and a good therapist will explain the options and ask what feels right.
Embrace Psychotherapy offers EMDR, Internal Family Systems, somatic techniques and trauma-focused therapy. You can read more on our services page.
Reiki is also available as a complementary practice for relaxation. It is not a medical treatment and does not replace therapy or medical care.
Some energy traditions describe the body as having energy centers, called chakras, and link areas of the body to different emotional themes. This view comes from spiritual practice and is not necessarily backed by scientific research. Some people find it a meaningful way to think about what they feel, and others prefer to leave it aside. Both are welcome here.
A note about pain
Pain has many possible causes. If you have ongoing or new pain, please have it looked at by a medical provider first. Therapy can be a helpful addition to medical care, and it is not a replacement for it. Nothing here is a diagnosis or a promise that any approach will change your pain.
If you would like support
You do not have to have the right words or a full story to reach out. If you are curious about what a first appointment is like, our first-session walkthrough explains it step by step.
When you are ready, call or text Embrace Psychotherapy at 203-913-6255. There is no pressure, and you can go at the pace that feels right.
If you are in crisis or worried about your immediate safety, call or text 988, the Suicide and Crisis Lifeline, or call 911.
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