The Body Keeps Score

When we think about trauma, it’s easy to assume it lives primarily in the mind. After all, isn’t trauma just a psychological experience?

Well, not quite.

According to renowned experts Bessel van der Kolk and Gabor Maté, trauma also embeds itself deeply into the body, affecting our physical health, behaviours, and even the way we perceive the world.

Their research offers profound insights into how unresolved trauma can wreak havoc on our lives and, importantly, how we can begin to heal.

So, let’s explore the key ideas presented in “The Body Keeps the Score” by Dutch psychiatrist Bessel van der Kolk and “The Myth of Normal and When the Body Says No” by Canadian Physician Gabor Maté.

We’ll also look at strategies for reducing the impact of trauma on physical wellness.

Trauma and the Body: What Happens Under the Skin

Bessel van der Kolk’s “The Body Keeps the Score” (2014) is one of the most influential works on trauma today.

His central idea is that trauma doesn’t just haunt our thoughts — it becomes a physical imprint on our bodies.

When a person experiences trauma, the brain’s alarm system, the amygdala, goes into overdrive. It signals danger, and this response can stay stuck in “on” mode even when the threat is long gone.

Van der Kolk explains that trauma disrupts the brain’s balance, impacting areas responsible for logical thinking (the prefrontal cortex) and emotional regulation.

Here’s a simple example: Imagine a war veteran who jumps at the sound of fireworks.

Even though they are no longer in a combat zone, their body reacts like they are under attack. Their nervous system has learned to associate loud sounds with life-threatening danger. The body’s memory of trauma is much stronger than its intellectual understanding of safety.

Gabor Maté, a physician and expert on mind-body health, builds on this idea by exploring how early trauma influences physical health in adulthood.

In “When the Body Says No” (2003), Maté explains that chronic stress and repressed emotions can lead to serious illnesses like cancer, autoimmune diseases, and chronic fatigue syndrome.

According to Maté, the body “says no” when a person’s boundaries have been repeatedly violated — often starting in childhood — but the person hasn’t learned to protect themselves emotionally.

Emotional Repression and Its Impact on Health

One of Maté’s key points is that people who are highly attuned to others’ needs at the expense of their own are more vulnerable to illness.

He describes this as a pattern of emotional repression that becomes physically damaging.

For instance, a person who grew up in a household where expressing anger was unsafe may learn to suppress their anger entirely. Over time, this internalised stress manifests as physical symptoms.

A practical example of this is the link between chronic stress and heart disease.

Studies have shown that people who feel they have little control over their work or home environment are at greater risk of developing cardiovascular problems.

Chronic activation of the stress response floods the body with hormones like cortisol and adrenaline, which, when prolonged, cause wear and tear on the heart and other organs.

Van der Kolk and Maté both emphasise that trauma shapes not only the body’s stress response but also how people relate to themselves and others.

Trauma survivors often experience dissociation — a feeling of being disconnected from their bodies or emotions.

Van der Kolk describes dissociation as a coping mechanism that helps people survive unbearable pain but leaves them feeling numb or alienated later on. This disconnection from the self can make it difficult to experience joy, intimacy, or a sense of purpose.

Trauma, Addiction, and the Search for Safety

Another theme both authors explore is the connection between trauma and addiction.

Gabor Maté, in his book “In the Realm of Hungry Ghosts” (2008), argues that addiction is not about moral failure or a lack of willpower but rather an attempt to self-soothe deep emotional wounds.

He states, “The question is not why the addiction, but why the pain?” People often turn to substances, food, or compulsive behaviours as a way to numb the distressing sensations caused by unresolved trauma.

For instance, someone who experienced neglect in childhood might struggle with feelings of emptiness and turn to alcohol as a way to feel temporarily comforted.

However, this short-term relief perpetuates a cycle of dependency.

Van der Kolk echoes this idea, noting that trauma survivors are often drawn to behaviours that mimic the body’s stress response — fast-paced, high-risk activities — because it feels familiar.

Why Understanding Trauma Matters

Understanding trauma is essential because it affects far more people than we might realise.

Trauma is not limited to catastrophic events like war or natural disasters — it can result from emotional neglect, bullying, loss, or living in an environment where one’s needs are unmet.

According to Bessel van der Kolk, trauma impacts a significant portion of the population, often in hidden ways.

Many people are unaware that their chronic health problems, anxiety, depression, or relationship struggles stem from unresolved trauma.

Without this understanding, individuals and healthcare providers may treat the symptoms without addressing the root cause.

Gabor Maté emphasises that modern society normalises high-stress levels and emotional disconnection.

In “The Myth of Normal”, he describes how a culture focused on productivity and external success often overlooks the inner wounds that drive harmful behaviours or physical illness.

For example, a person suffering from workaholism or addiction may be praised for their ambition, even as their health deteriorates.

Recognising the connection between trauma and these patterns allows for a compassionate approach to healing rather than blaming or shaming.

The pervasiveness of trauma is also reflected in public health statistics.

Various studies suggest that a majority of people have experienced at least one traumatic event in their lives and that adverse childhood experiences (ACEs) can be linked to long-term health consequences.

Trauma-informed care, now gaining traction in healthcare, education, and social services, acknowledges that many people carry hidden wounds.

By understanding how trauma shapes behaviours and responses, professionals can create environments that foster safety, trust, and healing.

In short, recognising trauma as a widespread and profoundly impactful force is key to addressing both individual suffering and societal challenges.

Pathways to Healing

The good news is that healing from trauma is possible, and both van der Kolk and Maté offer practical strategies.

One key principle is reconnecting with the body through practices that foster physical awareness and safety. Van der Kolk advocates for body-centred therapies such as:

1. Yoga: Yoga helps trauma survivors tune into their bodily sensations in a nonjudgmental way. By focusing on breathing and movement, individuals can learn to notice tension, calm their nervous systems, and develop a sense of physical presence.

2. Somatic Experiencing: This therapy, developed by Peter Levine, involves helping people release trauma by paying close attention to the body’s natural responses. It focuses on completing the fight-or-flight cycle interrupted during the traumatic event.

3. Eye Movement Desensitization and Reprocessing (EMDR): This therapy uses guided eye movements to help reprocess traumatic memories. Van der Kolk highlights its effectiveness in reducing trauma symptoms.

Maté emphasises the importance of emotional expression and authenticity as a pathway to healing.

He encourages people to examine the stories they tell themselves about their self-worth and to challenge patterns of people-pleasing or self-neglect.

Here are some strategies inspired by his work:

1. Mindful Awareness of Triggers: Trauma survivors often react to present situations as though they are reliving past events. Practising mindfulness allows them to observe these triggers without becoming overwhelmed.

2. Setting Boundaries: Learning to say no is essential for people with a history of over extending themselves to meet others’ needs. Maté encourages individuals to listen to their bodies' signals and honour their limits.

3. Seeking Support: Trauma can create a profound sense of isolation, but healing happens in connection with others. Therapeutic relationships, support groups, and friendships based on trust and empathy are invaluable.

Resilience and Post-Traumatic Growth

While trauma has a profound impact on the body and mind, both van der Kolk and Maté recognise the human capacity for resilience.

Many trauma survivors experience what is known as post-traumatic growth — positive changes that emerge from the struggle with adversity. It can include a deeper appreciation for life, increased compassion, and a renewed sense of purpose.

Cultivating resilience doesn’t mean ignoring pain or pretending everything is fine. It involves integrating trauma lessons, finding meaning in the experience, and creating an authentic and fulfilling life.

Practices such as journaling, creative expression, and spending time in nature can support this process.

Conclusion

The work of Bessel van der Kolk and Gabor Maté has revolutionised our understanding of trauma and its impact on the body.

By showing how trauma lives in the nervous system, shapes behaviour, and affects physical health, they highlight the urgent need for holistic approaches to healing.

The strategies they recommend — from yoga and somatic therapies to mindful awareness and boundary-setting — empower individuals to reclaim their well-being. Trauma may leave its mark, but with the right tools and support, the body and mind can heal.

Until next time, listen to your body.

Dion Le Roux

References

1. Maté, G. (2003). When the Body Says No: The Cost of Hidden Stress. Hoboken, NJ: Wiley.

2. Maté, G. (2008). In the Realm of Hungry Ghosts: Close Encounters with Addiction. Toronto: Knopf Canada.

4. Maté, G., & Maté, D. (2022). The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture. New York: Avery.

5. Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. New York: Viking.