“Trauma is not what happens to us, but what we hold inside in the absence of an empathetic witness.”
– Peter Levine
(TURKISH JOURNAL) Psychologist-Gamze SEN – Trauma doesn’t always live in the mind—it often takes up residence in the body. An event may be forgotten, but a sudden sound, a look, or even a scent can pull the body into a full state of alert. The mind may say “it’s over,” but the body isn’t so sure. Because trauma isn’t just a memory—it’s a biological imprint still echoing through the nervous system.
In recent years, our understanding of trauma has transformed. We now know that the body has a memory of its own. The Polyvagal Theory, developed by Stephen Porges, has opened a new window into understanding trauma as not just psychological, but deeply physiological. According to this theory, our nervous system isn’t only designed for survival—it is also wired for connection, safety, and social engagement. Trauma disrupts these very systems. It damages the inner sense of safety we need in order to be open, present, and connected to others.
When faced with threat, our nervous system instinctively responds with fight, flight, or freeze. For those who have experienced trauma, these responses don’t just pass—they can get stuck. Even when there is no present danger, the nervous system remains on high alert. This is why something as simple as a hand on the shoulder can feel like a threat—it’s not the current moment the body is reacting to, but the echo of an old danger that never found resolution.
So how do we heal? This is where the concept of regulation becomes essential. Regulation isn’t about suppressing emotions, nor is it about “being calm.” It’s about learning how to stay with our internal experience—how to recognize and work with the body’s responses without being overwhelmed. And the good news is: this is a skill that can be re-learned.
One of the most accessible ways to begin this process is through grounding—techniques that help bring awareness back to the body and into the present moment. Feeling your feet on the floor, noticing your breath, identifying five things you can see around you—these may sound simple, but to a dysregulated nervous system, they are profound messages of safety. They say, “You are here now, and you are safe.”
Healing doesn’t happen all at once. It unfolds slowly, with repetition and gentleness. Bit by bit, the nervous system begins to trust again. Bit by bit, we begin to return to ourselves. And perhaps most importantly, we start learning to understand the body’s language—because sometimes, where the mind is silent, the body is still speaking.
Maybe that’s why some of the deepest healing begins with something as simple as a breath.
