My two intentions for writing this article are one, to give trauma survivors a couple of body-based interventions to release themselves from the effects of trauma, and two, to share with you that you can purchase this valuable information for yourself.
These train your brain techniques to heal trauma and build resiliency were developed by trauma expert Dr. Jennifer Sweeton.
Dr. Jennifer Sweeton is the creator of the Train Your Brain Card Deck.
Originally trained as a neuroscientist, she is a clinical and forensic psychologist specializing in trauma treatment and the neuroscience of mental health.
I’m not affiliated in any way with Dr. Jennifer Sweeton, but I have taken one of her courses (it was really good) and own the Train Your Brain Card Deck, which I use as a tool when it is appropriate with my clients.
Myself, I specialize in working with adults who are having difficulty with anxiety, trauma, and or an eating disorder.
The things that I like most about the card deck is that each exercise is practical and you know what the exercise helps with. – It is a bonus that she includes the part of the brain being used when doing the activity.
Take a look at these practical interventions for retraining the brain and finding release from the effects of trauma.
The exercises support our wellbeing, in general, because they are calming, can improve the connection with our bodies, boost memory, and strengthen self-esteem.
Target five areas of the brain
Dr. Jennifer Sweeton breaks the brain down into five areas, explaining each one’s function, and how it is impacted after experiencing trauma.
- Amygdala
- The amygdala is the “smoke detector” of the brain in that its main function is to detect threat and danger in the environment.
- It promotes our survival by activating the fight-or-flight response when our safety is threatened.
- After trauma, the amygdala can become hyperactive and hyperreactive, leading to feelings of anxiety and vigilance even when there is no danger present.
- Do these exercises to feel calmer.
- Insula
- The insula is the area of the brain that helps you tune into your internal bodily experiences.
- For instances, it alerts you when your heart begins to race or when you feel tense, cold, or hungry. Recognizing these signals allows for better emotional awareness and distress tolerance.
- After trauma, the insula often becomes under-activated, leading to emotional numbing and a sense of disconnection from the body.
- Use these tips to connect with your body.
- Hippocampus
- The hippocampus is the part of the brain involved in long-term memory storage. It also helps us regulate stress when it’s working well.
- Unfortunately, chronic anxiety and stress can reduce the activation and size of the hippocampus, leading to memory deficits and emotion dysregulation.
- Practice these strategies to boost memory.
- Anterior cingulate cortex (ACC)
- The ACC is involved in regulating emotions, detecting performance errors, and solving emotional and cognitive conflicts (such as when you feel torn about what to think or feel).
- After trauma, the ACC becomes less active, making it more difficult to regulate strong emotions, think differently about challenges, and make good decisions.
- Do these exercises to boost memory.
- Ventromedial prefrontal cortex (vmPFC)
- The vmPFC is involved with self-awareness and coping. It activates when you think about yourself, such as when you contemplate the meaning of life or reflect on your experiences, goals, strengths, weaknesses, and plans.
- Trauma, especially that which occurs in childhood, can alter the vmPFC, leading to feelings of insecurity, low self-esteem, and lack of clarity.
- Choose these exercises to enhance self-esteem.
Below are some of the exercises. I have presented all of these to some of my clients.
Note which ones you might like to try. Jot down the exercise or print out this article.
When you are practicing them, remember that retraining your brain takes repetition and time.
Allow yourself some grace and be patient as you go through the process of change.
Anterior cingulate cortex (ACC) exercises (improve emotion regulation)
Mantra Meditation
A “mantra” is a word or phrase of your choosing that you repeat to yourself while meditating.
For this exercise, begin by selecting your mantra, which can be anything you wish as long as it is positive or helpful.
For instance, some individuals like to use “calm” or “peace” as a mantra.
Shift your focus to this mantra, and using a quiet voice, repeat your mantra to yourself for approximately 1 minute.
Then, take a break from your mantra and focus on your breath for another minute or so.
Continue alternating between focused breathing and your mantra. Doing so can strengthen your anterior cingulate cortex and divert your mind from repetitive negative thoughts.
Trainspotting
Shift your awareness to any thoughts following through your mind. As you observe these thoughts, visualize them as moving trains, with each train representing a thought.
Imagine watching these trains from a slight distance. As an observer, don’t attempt to change or interact with these trains. Simply identify each train with a sentence (e.g., “There is that thought train about _.”)
Your job is to watch these trains, allowing them to enter, move through, and exit your mind at their own pace. Taking this observer stance will strengthen your Anterior Cingulate Cortex.
Catch, Challenge, Change
This common cognitive behavioral technique can strengthen your ACC by helping you think differently about distressing or unhelpful thoughts.
- Catch
- Begin by noticing the thoughts in your mind. You can complete the “Trainspotting” exercise to better catch your thoughts.
- Challenge
- When you notice an unhelpful or distressing thought, try talking back to it or challenging it, noting why it is unhelpful.
- Change
- Consider alternative thoughts that might be as valid as the original thought but less distressing. These alternative thoughts don’t need to be optimistic or positive, just less upsetting!
- Commonly, negative thoughts can be anxious thoughts. Our thoughts may also be faulty or distorted. Check out this article about 12 types of cognitive distortions.
- You might have also heard this exercise as cognitive reframing. Learn about it here.
Ventromedial prefrontal cortex (vmPFC) exercises (imporove self-esteem)
Committee of Support
When we feel down about ourselves, it can be helpful to see ourselves through the eyes of supportive others.
List at least 4 individuals whom you respect and trust and who hold you in high esteem, to serve as members of your Committee of Support.
Commit to reaching out to these individuals when you begin to question yourself or lack of confidence.
If some individuals on this committee are not living, write down what they’ve said to you in the past and what they might say to you today to support you.
Improve self-esteem, an exercise for your VPC.
Self-Affirmations
We all experience attacks to our self-esteem when we are rejected, experience failure, don’t meet a goal, or otherwise feel like we’ve fallen short.
When this happens, you can use this simple self-affirmation exercise:
1. Write down, briefly, what happened (e.g., failing a test).
2. Now write down your interpretation of that event (e.g., “I’m a bad student,” “I’m not desirable”).
3. Using “I” statements, name 2 traits or qualities that contradict your interpretations (e.g., “I work hard”).
4. Repeat these affirming statements to yourself daily.
Imagine Your Future Self
Write down a few sentences about a recent distressing event. Thinking about this event, what emotions do you feel? How do you think this event will impact your future?
Now imagine your life five years from now. As you imagine your future self, think about what your day-to-day stressors will be at that time. What do you think you’ll be concerned about then?
Looking into the future, does it seem likely that your current stressors will still concern you? What does that tell you about the likely long-term impact of this event?
Hippocampus exercises (boost memory and concentration)
Increase BDNF with Exercise
The hippocampus can regenerate neurons, which helps heal this area and leads to better memory! To facilitate neurogenesis, we need to increase something called brain-derived neurotrophic factor (BDNF). Physical activity is one way to increase BDNF, such as:
- Cardiovascular exercise, such as an aerobics class
- Swimming
- Cycling or biking
- Even sex “counts”!
The main guidance is to try to engage in exercise that elevates your heart rate for 20+ minutes, at least three times per week, unless contraindicated by your doctor.
Get Novel!
Trying something new is one way to increase BDNF. You could:
- Order something different at your favorite restaurant.
- Use your non-dominant hand for a period of time.
- Do something outside of your comfort zone.
- Take a different route to work.
- Call someone you haven’t talked to in a while.
- Change your scenery, even if it means just leaving the room.
- Try a new hobby or activity.
Shift Perspective
Shifting perspectives is another way to introduce novelty and strengthen the hippocampus. Here are some ideas:
- Study and attempt to interpret others’ artwork.
- Read fiction and try to relate to the main character.
- Read biographies and memoirs to better understand the lives of others.
- Listen to, or read about, perspectives that are different from your own, such as political or religious views.
- Summarize someone else’s stance on an issue out loud.
- Watch documentaries that discuss other people’s lives.
- Listen to others describe their experiences to you.
Amygdala exercises (feel calmer)
One Feared Thing
To strengthen self-esteem and confidence, it is important for your brain to experience novelty and challenge.
Select a safe (but mildly stressful) action that teaches your brain it can handle new (and even scary) situations!
For example:
– Strike up a conversation with a stranger.
– Speak up in a meeting or in front of others.
– Do something on your to-do list that you’ve avoided.
– Break a norm: laugh when others aren’t, dance in public, or face the opposite direction on an elevator.
After completing this, tell yourself, “I faced [the fear]!”
Totem Pole Pose
Sitting upright in a chair, straighten your back and bring your shoulders down and back. Now place your hands under your thighs so you are sitting on your hands.
Begin taking long, deep breaths. As you do so, you will notice that it is difficult to move your chest, and the breath will feel as though you’re blowing up a balloon in your lower stomach area.
Notice what it feels like in your body to breathe, and continue diaphragmatic breathing for 2-3 minutes. With repeated practice, you may increase it to 5 or even 10 minutes.
La-Z-Boy Breath Pose
Sitting or lying down, place your hands behind your head, elbows facing out. If you are sitting in a chair, lean back slightly, expanding your ribcage a bit. Now begin taking long, deep breaths. As you do so, notice your ribcage expanding with each inhale.
Notice what it feels like in your body to breathe, and continue breathing for 2-3 minutes. With repeated practice, you may increase it to 5 or even 10 minutes.
Insula exercises (connect with the body)
Notice Four Things
Sometimes the best way to connect with the body is to connect with the environment using our senses. Try doing this exercise outside as a part of a walking meditation.
- Sight: Look around, noticing whatever catches your eye. Name what you see, sustaining your focus for a moment.
- Sound: Listen for sounds. Name what you hear, noticing the experience.
- Touch: Notice how your feet feel on the ground, or choose something to touch, noticing what it feels like.
- Smell: Connect with any smells in the environment.
Body Scan
One way to connect more deeply with the body is to notice sensations in different regions, one area at a time. To complete this exercise, move your awareness through the following regions, pausing to notice any sensations:
- Feet
- Lower legs
- Upper legs
- Buttocks, hips, pelvis
- Abdomen
- Lower, upper, or entire back
- Arms
- Hands
- Chest (with a focus on the breath)
- Shoulders
- Neck
- Head
Find Your Center
This exercise helps you develop proprioception, the sense of your body’s position in space, which can allow you to feel more centered and connected to your body.
Standing upright, separate your feet hip-width apart, and gaze forward and slightly down. Next, slightly tip yourself off balance by gently rocking forward and backward. Keep rocking for about 10 seconds and then find your center, wherever you feel most balanced and stable.
Standing like you did before, slightly tip yourself off balance by gently swaying side to side. Keep swaying for about 10 seconds and then find your center again.
Reference: Train Your Brain (card deck) By Dr. Jennifer Sweeton
If you’d like, try out these exercises and note the difference that they make in your mental health.
Check-in with your thoughts, emotions, and bodily sensations before beginning an exercise, and then again afterwards. This will increase your awareness of your experience.
If you found these exercises helpful, maybe consider buying the Train Your Brain Card Deck or check out some of Dr. Jennifer Sweeton’s other resources.
Related articles
Distress Tolerance Coping Skills (DBT)
Exercise, Sleep, and Anxiety: Rewire your brain
How to Grieve the Loss of a Child
The Anxious Brain, Worry Time, Disempowering Thoughts, and Anxiety Management
Get Through Life’s Difficult Transitions
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