Understanding Trauma: Neurobiology, Moving On, and Trauma-Informed Practice

Here’s what most people don’t realise: trauma changes us.

When we’re confronted with an overwhelming negative experience, our primal survival systems take over. Normally, once safety is restored, the nervous system resets. But if that doesn’t happen, we can become stuck in defensive reactions. Over time, this changes not only our mood and beliefs but also how our brains and bodies function.

Let’s take a closer look at the systems most affected by trauma — and what this means for recovery and the workplace.

What is the neurobiological imprint of trauma?

Trauma leaves a mark not just on our hearts and minds, but on our brains and bodies.

Take the amygdala, for example — our internal threat detector. Normally, the amygdala scans the environment for danger and sends quick signals when a threat is detected. After trauma, the amygdala can become hypersensitive, sounding the alarm even when there is no real threat. That hypersensitivity is why survivors may feel hypervigilant, startled often, or hijacked by flashbacks.

The hippocampus is our memory and context hub. In everyday life, it helps us understand when events happened and whether they are part of the past or the present. Trauma can disrupt this function, making memories feel disjointed, confusing, or intrusive. Survivors often describe gaps in memory or feeling like they are reliving events rather than remembering them.

The prefrontal cortex is the brain’s control center, the part that allows us to plan, focus, and regulate emotions. Under normal circumstances, the prefrontal cortex acts as a brake on intense emotional reactions. But trauma responses can put this part of our brain offline, leaving emotions unchecked and making concentration, decision-making, or impulse control more difficult during stressful moments.

Our HPA axis — the stress hormone system involving cortisol and adrenaline — usually helps the body respond to challenges, then settle back into balance. Trauma can dysregulate this delicate system, producing hormone patterns that contribute to chronic stress, sleep problems, and increased physical and mental health risks.

Finally, the autonomic nervous system (ANS) governs the body’s automatic functions and helps us switch between states of activation and rest. Trauma can leave the ANS stuck in overdrive or shut down, which explains why survivors may feel constantly on edge or, at the other extreme, disconnected and numb. The Polyvagal Theory helps us understand why social connection, safety cues, and regulated breathing can be so powerful in restoring balance.

Brain imaging studies consistently reveal changes in brain functionality in people exposed to trauma.

Are we broken beyond repair?

Learning how trauma reshapes the brain and body can feel daunting — it certainly did to me at first! But here’s the hopeful truth: most of these adaptations are reversible or manageable with the right support.

Key findings from trauma research that give us reason to be optimistic:

• The brain is plastic. Our brains can change well beyond our 20s, and trauma recovery is possible across the lifespan.

• Specialised interventions matter. Trauma-aware practices and support can measurably shift brain function and symptoms.

• Healing takes time. Recovery may not be quick, but it is possible with the right tools and support.

  
  

This is why trauma-informed practice — in therapy, education, workplaces, and beyond — is essential. It reduces the risk of re-traumatisation and helps build safety, resilience, and growth.

How does trauma-informed practice apply to work?

Understanding the neurobiology of trauma helps us interpret physical and emotional reactions, individual performance and interpersonal dynamics more accurately, and tailor strategies that actually work. Here are a few examples of how the science of trauma translates into practical, work-relevant tips.

For trauma survivors at work:

1. 5-4-3-2-1 sensory check: name 5 things you see, 4 you touch, etc. to reorient the hippocampus and anchor in the present.

2. Slow/diaphragmatic breathing: e.g., 4–6s inhale, 6–8s exhale for 2–5 minutes to calm the ANS.

3. Micro-movement: 5–10 minutes of walking, stretching, or progressive muscle relaxation to release stress.

4. Cognitive supports: use checklists, break tasks into chunks, write things down, and confirm instructions in writing.

5. Healthy rhythms: move regularly, prioritise sleep, and eat in ways that stabilise blood sugar and energy — all support stress regulation.

   
   

For leaders and organisations:

1. Invest in trauma-informed leadership training: learn how to recognise trauma responses, and approach conversations with skill and compassion.

2. Prioritise safety & predictability: share agendas, deadlines, and advance notice of changes. Avoid sudden surprises that can trigger alarm responses.

3. Offer practical accommodations: flexible deadlines, clear documentation, protected breaks, quiet spaces, and permission to step away for regulation.

4. Provide voice & choice: ask “What would help right now?” and offer options. Autonomy reduces helplessness and supports recovery.

5. Signpost trauma-informed support: make it easy to access trauma-informed coaching, therapy, or EAP services without a need for disclosure.

Want to learn more?

If you’d like to deepen your understanding of trauma and its neurobiological foundations, I warmly and wholeheartedly recommend these leading researchers and their work:

• Bessel van der Kolk — psychiatrist and researcher, best known for showing how trauma is stored in the body and brain, and for pioneering integrative approaches to healing. Co-founder and President of the Trauma Research Foundation.

• Stephen Porges — neuroscientist and founder of the polyvagal theory, which explains how the vagus nerve regulates states of safety, fight/flight, and shutdown. Ex Officio Board Member & Co-Founder of The Polyvagal Institute.

• Ruth Lanius — psychiatrist and neuroscientist who uses brain imaging to map how trauma affects memory, self, and consciousness, informing new treatments.

• Peter Levine — psychologist and creator of Somatic Experiencing®, a body-based therapy inspired by how animals naturally discharge stress. Founder and President of The Ergos Institute of Somatic Education.

Final thought

Trauma awareness and trauma-informed practice are critical in a world where pain cannot be eliminated. If you’d like to explore the first steps toward becoming a trauma-informed leader or workplace, visit my Workshops page or reach out for a confidential chat.

Thanks for tuning in,

Adina