By Guest Contributor: Darielle Holland, Access Centre | Posted May 13, 2026.
One of the most remarkable qualities of the human body is its ability to adapt. In the face of trauma, it develops protective responses to keep us safe—but over time, those same responses can be difficult to quiet. Even when the danger has passed, the body can remain on high alert.
Trauma certainly affects how our brain works, but it isn’t just “in your head.” When the body remains on high alert, it becomes harder to respond to everyday stress, to connect with others, and to feel present in our lives.
What we need to remember is that the body isn’t malfunctioning – it’s protecting you based on what you learned during a time of danger. Understanding how trauma shapes the body—and finding the right support for ourselves—can be an important step toward healing.
What is Trauma, and Why Does It Matter?
Trauma is often defined as the lasting physical, emotional, or psychological response to a deeply distressing or life-threatening event that overwhelms an individual’s ability to cope.
Simply put:
Event + Lack of support/coping = Trauma
When we don’t have the resources—internal or external—to process what’s happened, the body adapts. It learns to stay alert, prepared, and ready to respond.
These patterns can be helpful in the moment. But when they continue long after the threat has passed, they can start to take a toll – affecting our body in ways we will discuss below.
While medications and physical therapies can help relieve symptoms, they don’t always address why those symptoms developed in the first place. Without that deeper understanding, it’s easy to fall into a cycle of managing our body’ s trauma adaptations (which can certainly play a helpful role) and forget to teach our body to feel safe again.
Who Has Trauma?
Many people think of trauma as something that only happens after extreme events like war or natural disasters. While those experiences are certainly traumatic, they are not the only ones that can leave a lasting imprint.
In fact, about 70% of people report experiencing some form of trauma in their lives. Experiences such as childhood neglect, abusive relationships, medical events, or chronic stress can all have a similar effect on the body.
What Does It Look Like?
The body doesn’t distinguish well between a real, immediate threat and the perception of one. When something feels unsafe—physically or emotionally—the nervous system activates its fight-or-flight response.
This can include:
- Increased heart rate and blood pressure
- Muscle tension
- Rapid, shallow breathing
These responses are meant to be temporary. But when they become the body’s default setting, they can begin to reshape how we feel day to day.
Gradually, this may show up as:
- Digestive issues (IBS, constipation)
- Chronic fatigue
- Headaches and muscle pain
- Sleep disturbances
- Weakened immune function
As trauma researcher Gabor Maté explains, trauma can cause us to “live in the past”—meaning our bodies continue to respond as though the original threat is still present.
A Glimpse from the Emergency Department
Many of the patients I saw in the ED were experiencing exactly this kind of ongoing stress response.
I remember one woman who frequently came in with shortness of breath. Her oxygen levels, blood tests, and imaging were always normal—yet she truly felt like she couldn’t get enough air.
Over time, she shared that she had recently left an abusive relationship.
Even though she was no longer in that environment, her body would react strongly to reminders of what she had been through. Her breathing would become rapid and shallow, and she would feel a sense of panic, as though something was wrong.
Some providers described this as anxiety, which helped explain part of the picture. But it didn’t fully capture what was happening.In many ways, her body was still responding as though she needed to be on guard – because she didn’t have the support she needed to change her response.
Short-term treatments helped her in the moment. But lasting relief would likely require support that addressed the impact of her past experience as well.
Other Common Trauma-Related Symptoms
- Chest pain, heart palpitations, and panic attacks
- Headaches and muscle pain
- GI upset (IBS, nausea, constipation)
- Lowered immune function and frequent illness
- Increased sensitivity to pain
It is helpful to notice how often stress responses show up in everyday life (and not only in the emergency department) —especially for people navigating financial strain, disability, chronic illness, or limited access to support. In these contexts, the nervous system is often responding to real pressures, even when there is no immediate physical danger.
For example:
- Feeling your heart race or your stomach tighten when opening bills, rent notices, or benefit letters
- Going blank, shutting down, or struggling to process information when forms, appointments, or phone calls feel overwhelming
- Feeling flooded or panicked when multiple demands arrive at once, even small ones like messages, reminders, or paperwork
- Tensing up when thinking about transportation, mobility barriers, or whether you’ll have enough energy to get through the day
Often, these responses began at a time when we didn’t have the support or tools we needed—and recognizing that can be an important step toward change.
What Can We Do?
These examples are opportunities to let our body know it’s safe. We can start by approaching these symptoms with curiosity rather than frustration. Instead of asking only “What’s wrong with me?”, it can be useful to also ask, “What might my body be responding to?”
Here are small, simple ways we can begin to signal safety to the body in everyday moments:
- Slow, steady breathing — Try inhaling for a count of 4 and exhaling for a count of 6. A longer exhale can help calm the nervous system.
- Grounding through the senses — Gently notice 5 things you can see, 4 you can feel, 3 you can hear. This can help bring you out of a stress response and back into the present.
- Movement — A short walk, stretching, or even shaking out your hands can help release built-up tension.
- Orientation — Pause and look around your environment, reminding yourself where you are and that you’re safe in this moment.
- Self-soothing touch — Placing a hand on your chest or arms can provide a sense of steadiness and reassurance.
Anxiety researcher Owen O’Kane offers the hopeful message that what we have learned, we can unlearn. Over time, the body can learn that it no longer needs to stay in a constant state of alert.
Trauma-Informed Practice
Trauma-Informed Practice (TIP) is one approach that supports this kind of healing.Rather than asking, “What’s wrong with you?”, it asks, “What happened to you?”
This perspective recognizes the widespread impact of trauma and focuses on creating environments that feel safe, respectful, and empowering.
Key elements include:
- Shared goal-setting between client and provider
- Informed consent
- A strong emphasis on safety and trust
- Empowerment, not just symptom management
- A strengths-based approach
- Compassion
The Access Centre’s Little Book of Resources is a helpful starting point for trauma-informed social and healthcare support in Penticton. You can also ask your care provider directly whether they take a trauma-informed approach.
In Conclusion
Our bodies carry the imprint of our experiences. In the face of stress or danger, they adapt in ways that help us cope.
Sometimes, those patterns continue longer than they need to, showing up as physical symptoms that can be confusing, frustrating and harmful to our health.
By understanding where these responses come from, we can begin to work with our bodies rather than against them. With the right support and tools, it’s possible to move toward a greater sense of safety, connection, and ease.