How to Heal from Trauma: The Six Pillars of Holistic Trauma Recovery

A Guide to Preparing for EMDR

Alex Penrod, MS, LPC, LCDC | EMDR Therapist | Complex Trauma Specialist | Austin, TX

Healing from Trauma Holistically

If you’ve been wondering how to heal from trauma, and looking for holistic strategies you can incorporate into your daily life, you’re in the right place. Many sources cover the evidence-based therapies for trauma extensively, but I wanted to give readers and clients an empowering resource for healing outside the therapy room. Healing from trauma isn’t just about changing how we think or our psychology, it’s about supporting the body, brain, and nervous system so it can heal, recalibrate, and reorient to safety after years of living in survival mode.

If you’re considering Eye Movement Desensitization and Reprocessing (EMDR) therapy, you might be wondering if your body and brain are ready to process the past without becoming overwhelmed. In this guide, you'll learn how to heal from trauma by supporting your recovery process in practical, holistic ways. This article's organization is inspired by the 6 Pillars of Lifestyle Medicine and the work of Sugden & Merlo in their 2024 article: Using Lifestyle Interventions and the Gut Microbiota to Improve PTSD Symptoms.

What is EMDR?

EMDR is one of several evidence-based therapies recommended by organizations like the American Psychiatric Association and the Department of Veterans Affairs for the treatment of PTSD. As an evidence-based therapy, it's been shown to specifically target traumatic memories in a way that alleviates PTSD symptoms. This is accomplished through exposure to memories combined with bilateral stimulation (BLS) such as side to side eye movements or alternate tapping.

EMDR has been shown to produce neurobiological changes in the brain that correlate with how we believe the brain recovers from trauma. Simply put, it's a very specialized tool that shifts how traumatic memories are stored in the brain, so they feel less disturbing and no longer wreak havoc on the nervous system.

"EMDR is like removing the thorn from the paw of a lion after years of limping around on it. Yes, it addresses the original source of aggravation and helps prevent further distress, but it doesn't directly heal the surrounding tissue, reduce the swelling, or rehabilitate the atrophied muscles. In the same way, psychotherapy is just one part of a holistic healing process that involves the brain, body, and spirit, not just reprocessing memories. Much of the work occurs outside of session" - Alex Penrod, MS, LPC, LCDC

As with any specialized intervention, EMDR therapy works much better when the rest of your life is supporting it and working with it. EMDR can be draining, emotionally taxing, and at times unpleasant. It's typically delivered in 60-90 minute individual therapy sessions one time per week, leaving the rest of the week to either passively wait for results, continue behaviors that prevent healing, or take an active role in your healing.

Supporting your recovery process holistically by attending to the basics like sleep, nutrition, and movement helps to accelerate your progress, keep you stable, and create the capacity for EMDR. Some research shows that holistic approaches have their own ability to reduce PTSD symptoms.

Healing from trauma, whether it’s a single traumatic event or the long-term effects of childhood trauma, isn’t just psychological. It’s physiological, relational, and deeply embodied. Let's explore the neurobiology of trauma to understand the full picture beyond the stereotypical symptoms.

The Neurobiology of Trauma: Why It’s Not Just in Your Head

Trauma doesn’t just live in memories, it lives in the body. The nervous system holds onto fear responses, even when the danger has passed. Understanding how trauma reorients the brain to threat and protection helps explain why trauma therapy requires more than just talk.

"Trauma compromises our ability to engage with others by replacing patterns of connection with patterns of protection." Stephen Porges

What Counts as a Traumatic Experience?

Trauma can stem from a natural disaster, physical abuse, sexual assault, domestic violence, emotional abuse, or the sudden loss of a loved one. It can also arise from years of subtle neglect. The brain’s response doesn’t always depend on the size of the event (Big T vs Little t Trauma), but rather on how dysregulated the nervous system becomes in the aftermath of trauma.

For some, a single traumatic incident reshapes everything. For others, it’s a long time spent in survival mode. Diagnosis has strict standards for what constitutes a traumatic event, but even without a diagnosis, the impact of trauma can be debilitating and long-lasting.

How does the Brain Respond to Trauma?

During an acute traumatic event, memories can be stored in a fragmented manner that maintains highly disturbing emotions and bodily reactions anytime they are recalled. This can lead to avoidance of memories, which in turn leads to them remaining in an unprocessed state. Prolonged trauma in childhood can disrupt the development of the brain, rededicating certain areas to threat detection and automatic responses vs curiosity, exploration, and growth.

Several key brain regions are associated with the impact of traumatic memories that bias of the brain toward fear and avoidance vs safety and engagement. Not everyone develops PTSD after a traumatic event, but the following areas of the brain and changes in their functioning after trauma are associated with the development of PTSD.

The amygdala can become sensitized, overactive, and stuck on high alert, pumping out fear signals and emotional responses to triggers, trauma reminders, and the memories themselves. This in turn activates the body's stress response discussed below.
The prefrontal cortex, which helps us calm down and make sense of things, can go offline during traumatic events. This override feature of the emotional/survival brain can keep us safe when we need to respond faster than we can think, but when decreased prefrontal cortex activation becomes chronic, it can prevent emotion regulation and the processing of traumatic memories.
The hippocampus, responsible for categorizing, contextualizing, and integrating memories in time, can struggle to separate past from present. All memory is not the same. When you remember what you did on a boring day last week, this is "explicit" episodic memory that feels like it happened last week. Traumatic memories often contain "implicit" fragments such as emotional responses, sensory experiences, physical reactions, and intense fear that feels intrusive and overwhelming. This is why unresolved trauma often doesn't feel like a memory, it feels like the past is happening now in the present.

This combination of an over-active fear response, the thinking/observing brain struggling to stay engaged, and trauma not being integrated as a past memory creates the recipe for PTSD. But it's not just about the brain, the body becomes involved as well.

How does Trauma Dysregulate the Stress Response?

Trauma dysregulates the body’s stress response systems (like the HPA axis) which receives signals from the amygdala to gear up for danger even when no real danger is present. This leads to symptoms of PTSD such as panic attacks, anxiety, rapid heart beat, insomnia, and physical symptoms that show up in daily life. Hypervigilance and emotional distress can become chronic as the sympathetic branch of the nervous system is repeatedly activated.

Our bodies are designed to go into fight or flight (sympathetic response) for brief periods to deal with danger and then regulate back to baseline (parasympathetic response) once safe. Dysregulation of the nervous system sends stress hormones into the blood stream more often and for longer periods than what we can tolerate, leading to physical health problems such as chronic inflammation and immune system conditions.

Post-Traumatic Stress Disorder (PTSD) and Its Four Symptom Clusters

According to the American Psychiatric Association and the National Institute of Mental Health, post-traumatic stress disorder includes:

Intrusion: Flashbacks, nightmares, and intrusive thoughts
Avoidance: Steering clear of places, people, or thoughts tied to the trauma
Negative mood and beliefs: Shame, guilt, low self-esteem, exaggerated beliefs, and detachment from friends and family members
Hyperarousal: Trouble sleeping, irritability, difficulty concentrating, always feeling on edge

These responses aren’t signs of weakness. They’re signs of a nervous system doing everything it can to survive. Now that you have a better understanding of how trauma affects the brain and body in addition to thoughts and emotional reactions, let's take a look at The Six Pillars of Holistic Trauma Recovery.

The Six Pillars of Holistic Trauma Recovery

Pillar 1: Nutrition

Anti-Inflammatory Nutrition for the Gut-Brain Microbiome

When we talk about healing trauma, nutrition might not be the first thing that comes to mind, but it should be. Changes in eating behavior after trauma can affect digestion, appetite, and even the composition of your gut microbiota, which can in turn influence your immune system, inflammatory responses, and overall brain health. The gut-brain axis is a powerful, bidirectional communication system that is increasingly found to influence the symptoms of PTSD.

After a traumatic experience, the body often shifts into survival mode, leading to changes in eating behavior. Some people may under-eat, lose their appetite, or experience nausea after meals. Others may over-eat or crave ultra-processed foods as a coping strategy for emotion suppression. Unfortunately, diets high in sugar and low in fiber promote inflammation, reduce microbial diversity, and may worsen or maintain the symptoms of PTSD.

On the flip side, diets rich in vegetables, whole grains, fermented foods, and healthy fats increase short-chain fatty acids (SCFAs), which have anti-inflammatory effects and support the integrity of the gut lining. This is especially important for trauma survivors, who are often living in a pro-inflammatory state further contributing to anxiety, depression, and PTSD symptoms. Studies show that the Mediterranean Diet can reduce inflammation and provide numerous health benefits, with one recent study showing it may even help reduce the symptoms of PTSD.

Pillar 2: Movement

Exercise for the Nervous System and Brain Health

Trauma lives in the body, and exercise is one of the most direct and empowering ways to begin healing. Whether it's stored tension from a traumatic event, of the rigid nervous system states of fight, flight, and freeze, movement helps increase nervous system flexibility and offers a slew of health benefits that directly counteract some of trauma's biggest effects.

PTSD is sometimes considered a disorder of the hippocampus, which can result in reduced hippocampal volume and neuroplasticity (the brain’s ability to adapt and learn). Engaging in regular physical activity can increase hippocampal neurogenesis (new neurons) and levels of brain-derived neurotrophic factor (BDNF), a protein essential for neuroplasticity and learning that can be deficient in trauma survivors. Neuroplasticity is critical in trauma recovery and EMDR, which rely on the brain's ability to reorganize and form new associations. Exercise also boosts serotonin and dopamine, the neurotransmitters responsible for mood, motivation, and a sense of reward, which are often depleted in individuals with trauma histories.

Furthermore, studies have shown that aerobic and multimodal exercise reduce symptoms of PTSD and improve cognitive control. Exercise also enhances heart rate variability (a measure of nervous system flexibility important for trauma recovery) and decreases levels of cortisol, the hormone associated with stress and anxiety. For trauma survivors, it doesn’t have to be intense; even gentle, consistent movement such as walking, swimming, or yoga can produce benefits. In fact, too much intensity during exercise can begin to take away from the benefits.

Pillar 3: Sleep

Facilitating Fear Extinction Learning

Sleep is one of the most essential foundations of trauma recovery, yet it's often the first thing disrupted after trauma and can be predictive of posttraumatic stress disorder. Some research suggests an interrupted sleep pattern following a traumatic event is predictive of PTSD because the memories are not being processed and integrated.

The effects of trauma on the nervous system frequently show up at night: difficulty falling asleep, staying asleep, nightmares, and waking in a state of high alert. This isn’t just inconvenient, it’s neurobiological. The body and brain often don't feel safe enough to rest and intrusive nightmares can jolt you out of your sleep, disrupting the sleep cycle.

Sleep, particularly REM sleep, plays a critical role in consolidating new learning and integrating emotional experiences. When someone with trauma begins EMDR therapy, they are revisiting painful and emotionally intense material. A healthy sleep cycle allows the brain to process and settle what emerges in session. Research shows that REM sleep specifically supports extinction learning, the process through which the brain unlearns fear responses.

Unfortunately, trauma survivors often struggle to achieve this stage of sleep, leading to a vicious cycle where poor sleep worsens trauma symptoms, and trauma symptoms worsen sleep. Cognitive Behavioral Therapy for Insomnia (CBT-I) and trauma-informed sleep practices have been shown to improve sleep quality with mild reduction of PTSD symptoms.

Improving sleep hygiene, such as minimizing screen time before bed, setting consistent sleep and wake times, or creating a safe and soothing sleep environment can help support other strategies like CBT-I and medication. Attending to the other pillars in this list also contribute to better sleep quality.

Pillar 4: Stress Management

Creating Capacity for Healing

Stress management isn’t about eliminating stress, a tolerable amount of stress is healthy. It's about teaching the body how to return to a place of safety after activation, what's often called "expanding the window of tolerance." When the nervous system is dysregulated, the stress response system may be either hyperactivated (fight/flight) or shut down (freeze/collapse).

Without strategies to come back into regulation, these states can make trauma therapy overwhelming or destabilizing. Reducing these responses in daily life involves a process of expanding the window of tolerance for healthy stress while avoiding too much stress. This helps to create the capacity for exposure to trauma in EMDR sessions and promote recovery following them.

Relaxation strategies like deep breathing, meditation, and mindfulness activate the parasympathetic nervous system, the branch responsible for rest, digestion, and repair. These interventions improve vagal tone, which is associated with emotional regulation and resilience. Mindfulness and grounding techniques support "executive functioning," allowing the prefrontal cortex to re-engage with the emotional brain in moments of distress.

Additionally, trauma survivors benefit from learning how to resist perfectionism, workaholism, and people pleasing by addressing the self-blame, shame, and impulsivity that often drives these behaviors. Stress management isn't just about learning to cope, it's about learning to recognize our limits and the influence of things like hustle and urgency culture that push us past our limits. Researchers like Dr. Kristen Neff offer a wealth of free resources for developing self-compassion and breaking the cycle of shame and internal criticism.

Developing internal coping skills and making environmental changes helps to support EMDR in session and creates greater stability and regulation outside of session. As your nervous system becomes less reactive, you may begin to experience a sense of space and safety without constant pressure to be bracing, performing, or avoiding.

Pillar 5: Social Support

Interpersonal Neurobiology and Co-Regulation

Human beings are wired for connection. After trauma, especially interpersonal or relational trauma, it’s common to withdraw, isolate, or fear closeness. But while isolation may feel safer in the short term, it often reinforces the belief that you have to navigate your pain alone. In contrast, supportive relationships provide a counterbalance to trauma's core messages of danger, shame, and abandonment.

Social support plays a vital role in trauma recovery. When we feel seen, heard, and held in a relationship, whether that’s by a loved one, peer support group, or trauma-informed therapist, we begin to restore our capacity for co-regulation. This relational safety helps soothe the stress response and supports the brain in learning that not all connection is dangerous. The effects of co-regulation on the nervous system are a major part of how therapy works.

Research shows that a sense of gratitude, purpose, and spirituality can have a significant impact on recovery from PTSD. Developing these practices and qualities is linked with decreased loneliness, depression, and PTSD symptoms. Having a like-minded community such as a support group, church, or friends who engage in healthy activities increases the development and maintenance of these healing qualities.

Developing a safe, reciprocal support network, whether in family life, romantic relationships, group therapy, or spiritual communities, can be a critical step in trauma recovery. Even brief moments of connection can act as a stabilizer, helping you feel grounded when difficult feelings or traumatic memories arise.

Pillar 6: Toxin-Free Living

Safeguarding the Soil You Grow In

Toxic exposures are often overlooked in trauma recovery, but they can have profound effects on the brain, body, and emotional well-being. These exposures aren’t limited to substances like alcohol or drugs. They can also include chaotic environments, chronic stress, unhealthy relationships, emotional abuse, and unresolved shame.

When someone has lived through a traumatic incident or series of traumatic experiences, the body often becomes accustomed to a high level of stimulation or chaos. As a result, situations that are actually harmful may feel familiar, and therefore safe. This can make it difficult to recognize that certain behaviors, environments, or even relationships are continuing to activate the trauma response.

Substance use disorders are especially common among trauma survivors. Over 40% of individuals with a substance use disorder also have PTSD. Substance use may initially provide relief but ultimately dysregulates the gut microbiota, impairs the nervous system, and increases emotional reactivity. Frequent intoxication can also interfere with the memory reconsolidation EMDR seeks to facilitate, reducing it’s effectiveness.

Trauma recovery often requires identifying and reducing exposure to these toxic influences. This might mean making changes in your living environment, re-evaluating certain relationships, or seeking professional help to stop harmful coping strategies. By clearing out what no longer supports your healing, you create more space for emotional regulation, safety, and healing.

Final Thoughts: Your Nervous System Is Trying to Heal

The number one thing I try to instill in trauma survivors is hope and the understanding that you are not broken. Your nervous system is doing exactly what it was designed to do: protect you. Trauma taught it to stay on high alert, long after the threat was gone, and it can be an extensive process teaching it to recognize safety again. The healing process isn’t about forcing change or “getting over it.” It’s about offering your body and brain the conditions they need to feel safe and activate the healing process.

EMDR is one of the most powerful, evidence-based approaches to trauma therapy available. But it works best when your body is resourced, your rhythms are regulated, and your relationships feel supportive. Preparing your system doesn’t mean doing it perfectly, it just means being intentional about what you feed your body, how you care for your nervous system, and who you let into your healing space. Self-care and holistic trauma recovery shouldn’t become another stressor, it’s about picking a few things to work on at a time.

If you’re reading this and thinking, “I wish I had more tangible strategies in these areas,” stay tuned for my downloadable 6 Pillars of Holistic Trauma Recovery Guide. If you’re interested in learning more about EMDR, or beginning EMDR, visit my home page or schedule a free 15-minute consultation. I provide EMDR therapy in-person in Austin, TX and virtually across Texas.

Alex Penrod, MS, LPC, LCDC | EMDR Therapist | Complex Trauma Specialist | Austin, TX

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