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One of the most painful effects of trauma is disconnection — not just from others, but from our own bodies. For many survivors, the body has not felt like a safe or trustworthy place to be. It may feel numb, foreign, too much, or like a container of memories they would rather avoid.
But healing doesn’t require rushing back into the body. It starts with small, safe moments of curiosity, compassion, and choice. In trauma recovery, the goal isn’t to force reconnection — it’s to invite it, one gentle step at a time.
This article explores why survivors disconnect from their bodies, and how to slowly, safely rebuild that connection.
Why Trauma Disrupts the Mind-Body Connection
Trauma causes the nervous system to go into survival mode. In many cases, that means leaving the body — emotionally, mentally, or even physically. Survivors might experience:
Dissociation (feeling spacey, “not here,” or watching themselves from the outside)
Numbness or lack of sensation
Hyperarousal (the body feels too loud, overstimulated, chaotic)
Shame or distrust related to the body, especially if it was harmed, violated, or ignored
Difficulty identifying emotions or bodily needs (like hunger, fatigue, or pain)
These responses are protective adaptations, not flaws. The body shut down connection in order to survive. But over time, disconnection can make it harder to heal, regulate, or experience joy and intimacy.
Starting Small: Safety First
Before anything else, the first step in reconnecting with the body is establishing a sense of safety. This means:
Working slowly and gently
Giving yourself permission to stop at any time
Tuning into what feels tolerable, not what feels “good”
Understanding that neutral or even unpleasant sensations are part of the process
The goal is not to feel amazing in your body right away — it’s simply to notice that you have a body, and that it's still here, still trying to care for you.
Gentle Practices for Reconnection
Here are some trauma-informed practices that don’t require overwhelming emotional processing and can be adjusted to your comfort level:
1. Grounding Through Sensation
Place your feet flat on the ground and press them down gently.
Notice the texture of an object (a smooth stone, fabric, or your clothing).
Feel the weight of your body in a chair.
Focus on what’s happening right now, not what it means. Just notice.
2. Body Scans (With Compassion)
Lie down or sit comfortably.
Slowly bring awareness to different parts of your body — head, shoulders, arms, torso, legs, feet.
Don’t force yourself to feel anything. Just notice what’s there — or not there — without judgment.
If you start to feel overwhelmed, you can stop anytime. Go at your own pace.
3. Self-Touch
Place a hand over your heart, stomach, or cheek.
Hold your own hand.
Wrap your arms around yourself in a self-hug.
These gestures can be grounding and soothing, especially if done with intention.
4. Movement Without Performance
Gentle stretching, rocking, swaying, or dancing to music.
Shaking out tension through your arms and legs.
Walking slowly and mindfully, feeling your feet meet the ground.
Movement can be a way to process stuck energy and reclaim the body’s rhythm.
5. Breath Awareness
Notice the rise and fall of your breath.
Try lengthening your exhale slightly.
Breathe into your belly, your back, or your ribs — explore where breath naturally wants to go.
Breath is one of the most accessible ways to communicate safety to the nervous system.
The Role of Choice and Agency
One of the deepest wounds of trauma is the loss of agency. Healing the body means reclaiming choice. That means:
You get to decide how and when to practice.
You can say no, stop, or pause anytime.
There is no “right” way to feel or respond.
Practices like these are not about performance — they are about offering your body something new: presence, gentleness, and curiosity.
When Reconnection Feels Too Hard
For some survivors, the body is still too charged, too painful, or too confusing to engage with. That’s okay. You don’t need to force it. Working with a trauma-informed therapist or somatic practitioner can be an important step in creating a safe container for reconnection.
Sometimes the first layer of work is just noticing that disconnection exists — and honoring it as a valid and intelligent response to pain.
Final Thoughts
Reconnecting with your body is not a destination — it’s a relationship. It doesn’t require perfection or “full embodiment.” It asks only that you show up, as you are, and listen — even for a moment.
Your body may have been a site of harm, but it can also be a place of healing. With time, care, and choice, you can return home to yourself — slowly, safely, and on your own terms.
Toyibat Oyeleye is a Registered Psychotherapist (Qualifying) at Catharsis Psychology and Psychotherapy.
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