Category coping

How Trauma Changes the Brain: What You Need to Know

Trauma, whether it’s from a physical injury or an emotional experience, can have a lasting impact on the brain. Thanks to research in neuroscience, we now know that trauma doesn’t just affect how we feel—it actually changes how the brain works. Understanding these changes can help us see why trauma has such powerful effects and how recovery is possible.

What Happens to the Brain During Trauma?

When you go through a traumatic event, your brain switches into “survival mode.” This is controlled by something called the stress response system, which prepares your body to deal with danger. You may have heard of the “fight, flight, or freeze” response. This is when stress hormones like cortisol and adrenaline flood your body, helping you react quickly to protect yourself.

This response is helpful in the short term, like when you need to escape danger. But if trauma is ongoing, or if your brain keeps thinking you’re in danger even after the threat is gone, this stress response can do more harm than good.

How Trauma Changes the Brain

Trauma can change how different parts of the brain work and even how they look. Here are the three key areas affected:

1. The Amygdala: The Alarm System

The amygdala is the part of your brain that helps detect threats and process emotions like fear. After trauma, the amygdala can become overactive, making you feel on edge or jumpy even when you’re safe. This is why people who’ve experienced trauma often feel anxious or have trouble calming down.

2. The Prefrontal Cortex: The Decision Maker

The prefrontal cortex is like the brain’s “control center.” It helps you think logically, make decisions, and calm down after a stressful event. Trauma can make this part of the brain less active, which means it’s harder to think clearly, control your emotions, or feel in control of your reactions.

3. The Hippocampus: The Memory Keeper

The hippocampus is responsible for organizing memories and distinguishing between the past and the present. Trauma can make the hippocampus shrink, which is why some people have trouble remembering details of the trauma or feel like they’re reliving it (flashbacks), even when it’s over.

Why Do These Changes Matter?

The changes in the brain after trauma explain many of the symptoms people experience, such as:

• Flashbacks or nightmares: The brain struggles to tell the difference between past and present, so it feels like the trauma is happening again.

• Anxiety or hypervigilance: The overactive amygdala keeps you constantly on the lookout for danger.

• Difficulty focusing or making decisions: A less active prefrontal cortex makes it harder to think clearly.

These changes also show why trauma doesn’t just “go away” on its own—your brain needs time and support to heal.

Can the Brain Heal After Trauma?

The good news is that the brain is adaptable. This ability to change and heal is called neuroplasticity. With the right support, the brain can recover from the effects of trauma. Here’s how:

1. Therapy: Treatments like trauma-focused cognitive behavioral therapy (CBT) and eye movement desensitization and reprocessing (EMDR) can help “rewire” the brain and reduce symptoms.

2. Mindfulness and relaxation techniques: Practices like meditation can help calm the amygdala and strengthen the prefrontal cortex.

3. Exercise: Physical activity can increase the size of the hippocampus and improve mood by releasing feel-good chemicals like endorphins.

Trauma changes the brain, but these changes don’t have to be permanent. Understanding how trauma affects the brain can help us be more compassionate toward ourselves and others who are struggling. With the right tools and support, healing is not only possible—it’s likely.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years experience in the social work field. He currently serves as the executive director in outpatient behavioral health therapist at Southeast Kentucky Behavioral health based out of London Kentucky. He may be reached by phone at 606-657-0532 extension 101 or by email at [email protected]

References

• Shin, L. M., Rauch, S. L., & Pitman, R. K. (2006). Amygdala, medial prefrontal cortex, and hippocampal function in PTSD. Annals of the New York Academy of Sciences, 1071(1), 67-79.

• Bremner, J. D. (2006). Traumatic stress: Effects on the brain. Dialogues in Clinical Neuroscience, 8(4), 445-461.

• van der Kolk, B. A. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma.

Effective Strategies to Calm the Mind and Improve Sleep Quality

Struggling to fall asleep because your mind is racing? Relaxing at night can be a challenge, but there are practical steps you can take to help your brain wind down and get better sleep. Let’s dive into the specifics for each method.

1. Set a Sleep Schedule

Steps:

  1. Pick consistent times: Choose a bedtime and wake-up time that you can stick to daily, even on weekends.
  2. Gradually adjust: If your current schedule is off, shift your bedtime or wake-up time by 15–30 minutes each day until you reach your goal.
  3. Wake up at the same time every day: Even if you had a rough night, getting up at the same time helps set your internal clock.
  4. Avoid long naps: Keep naps under 30 minutes and avoid them after 3 PM to avoid disrupting your nighttime sleep.

2. Unwind with Relaxation Techniques

Steps:

  • Deep Breathing:
    1. Sit or lie in a comfortable position.
    2. Breathe in slowly through your nose for 4 seconds.
    3. Hold your breath for 4 seconds.
    4. Exhale through your mouth for 4 seconds.
    5. Repeat this cycle 5–10 times, focusing on the sensation of your breath.
  • Progressive Muscle Relaxation:
    1. Lie down in bed or sit in a quiet space.
    2. Start with your feet. Tighten the muscles for 5 seconds, then relax them.
    3. Move up to your calves, thighs, stomach, arms, shoulders, and neck, tightening and releasing each muscle group.
    4. Focus on the feeling of relaxation spreading through your body.

3. Cut Back on Screen Time Before Bed

Steps:

  1. Set a timer: Use your phone to remind yourself to stop screen time 30–60 minutes before bed.
  2. Create an alternative activity: Replace screen time with reading, journaling, or listening to a podcast.
  3. Use night mode: If you need to use your phone, turn on night mode to reduce blue light.
  4. Charge your phone outside your bedroom: If possible, leave your phone in another room to avoid late-night scrolling.

4. Build a Relaxing Bedtime Routine

Steps:

  1. Set a schedule: Pick 2–3 calming activities to do in the same order every night.
    • Example: Take a shower, read for 15 minutes, and listen to soothing music.
  2. Limit stimulating activities: Avoid anything that gets your heart racing, like intense exercise or watching suspenseful shows.
  3. Try journaling:
    • Write down three things you’re grateful for.
    • Make a to-do list for tomorrow to clear your mind.
  4. Experiment with aromatherapy: Use lavender-scented candles or essential oils to create a calming atmosphere.

5. Make Your Room a Sleep Sanctuary

Steps:

  1. Control the temperature: Keep your room cool, ideally between 60–67°F (15–19°C).
  2. Block light: Use blackout curtains or wear an eye mask.
  3. Minimize noise: Use earplugs or a white noise machine if your environment is noisy.
  4. Declutter your space: A tidy room can help your mind feel more at ease.
  5. Invest in quality bedding: Choose a comfortable mattress, pillows, and breathable sheets.

6. Avoid Late-Night Caffeine and Heavy Meals

Steps:

  1. Limit caffeine: Avoid coffee, energy drinks, or soda after 2 PM.
  2. Eat light in the evening: Have a lighter dinner and avoid fatty or spicy foods close to bedtime.
  3. Try sleep-friendly snacks:
    • A banana with peanut butter.
    • A small bowl of oatmeal.
    • A glass of warm milk.
  4. Stay hydrated: Drink enough water during the day but limit fluids an hour before bed to avoid waking up at night.

7. Write Down Your Worries

Steps:

  1. Grab a notebook: Keep a journal or notebook near your bed.
  2. Dump your thoughts: Write down anything that’s bothering you or what you need to do tomorrow.
    • Example: “I’m stressed about the presentation tomorrow. I’ll review my notes at lunch.”
  3. Focus on positives: End with 1–3 things you’re grateful for, like a supportive friend or a good meal.
  4. Leave it behind: Once it’s on paper, tell yourself it’s out of your head until tomorrow.

8. Try Guided Meditation or Sleep Apps

Steps:

  1. Download an app: Popular options include Calm, Headspace, or Insight Timer.
  2. Choose a bedtime program: Look for meditations, sleep stories, or white noise.
  3. Use headphones if needed: If others in your house are noisy, headphones can help you focus.
  4. Stick with it: Meditation can take practice. Start with 5–10 minutes and increase as you get more comfortable.

Final Thoughts

These methods aren’t one-size-fits-all. Try out different strategies and stick with the ones that work for you. Creating a calming nighttime routine and a sleep-friendly environment can make a huge difference. Over time, these steps will train your brain to wind down more easily, helping you fall asleep faster and wake up feeling refreshed. Sleep is essential—make it a priority!

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field. He currently serves as the Executive Director and Outpatient Behavioral Health Therapist through Southeast Kentucky Behavioral Health in London Kentucky. John may be reached at (606) 657-0532 extension 101 or by email at [email protected].

References

  • Clark, I., & Landolt, H. P. (2016). Caffeine, sleep, and wakefulness: Implications of new understanding of adenosine receptor function and homeostatic sleep regulation. Advances in Nutrition, 7(5), 942-949.
  • Dickinson, D. L., & Drummond, S. P. (2018). The effect of gratitude journaling on sleep quality: A randomized controlled trial. Behavioral Sleep Medicine, 16(3), 199-207.
  • Gaines, J., Vgontzas, A. N., Fernandez-Mendoza, J., et al. (2017). Consistency of sleep patterns and chronic insomnia. Sleep Medicine, 37, 29-36.
  • Heath, M., Sutherland, C., Bartel, K., et al. (2020). The role of blue light in affecting sleep. Nature and Science of Sleep, 12, 123-133.
  • Rusch, H. L., Rosario, M., Levison, L. M., et al. (2018). The effect of mindfulness meditation on pre-sleep arousal and insomnia. Journal of Clinical Psychology, 74(7), 1207-1215.
  • Trauer, J. M., Qian, M. Y., Doyle, J. S., et al. (2015). Cognitive Behavioral Therapy for Chronic Insomnia: A Systematic Review and Meta-analysis. The American Journal of Psychiatry, 172(8), 721-735.
  • Wheatley, C. M., & Smith, R. P. (2019). Pre-sleep routines and their impact on sleep outcomes. Journal of Sleep Research, 28(5), e12756.
  • National Sleep Foundation. (2021). Healthy sleep environment tips. Retrieved from sleepfoundation.org.

By implementing these methods, you can foster a sleep-conducive lifestyle and enjoy more restful nights.

Understanding Impulsivity: A Guide for Teens

Impulsivity is a term that you might have heard before, but what does it really mean, and how does it affect your life? For teenagers, understanding impulsivity is especially important because the teenage years are a time of significant brain development and decision-making. Let’s break it down.

What is Impulsivity?

Impulsivity refers to acting on a whim or without thinking about the consequences. It’s when you make a decision or take action quickly, without pausing to consider whether it’s a good idea or not. While everyone acts impulsively sometimes, for some people, impulsivity happens more often and can lead to challenges in school, relationships, and personal growth.

Why Are Teens More Impulsive?

During your teenage years, your brain is still developing, especially the prefrontal cortex—the part of your brain responsible for decision-making, planning, and self-control. Meanwhile, the amygdala, which drives emotions and impulsive reactions, is highly active. This imbalance can make it harder to think through actions before you take them. It’s not your fault—it’s just how your brain works during this stage of life (Casey et al., 2008; Steinberg, 2013).

Examples of Impulsivity

Impulsivity can show up in different ways, such as:

  • Blurting out answers in class before the teacher finishes the question.
  • Interrupting conversations without waiting for your turn to speak.
  • Taking risks, like skipping homework to play video games or trying something dangerous without thinking about safety.
  • Spending money quickly on things you don’t need instead of saving for something important.

Positive and Negative Sides of Impulsivity

Impulsivity isn’t always a bad thing. Sometimes, being spontaneous can lead to exciting experiences, like trying a new hobby or making a new friend. However, when impulsivity leads to poor choices or harmful consequences, it becomes a problem.

For instance, acting on an impulse might result in:

  • Getting into arguments because you said something without thinking.
  • Losing trust with friends or family because of reckless decisions.
  • Struggling with schoolwork due to procrastination or distractions.

How to Manage Impulsivity

The good news is that you can learn to manage impulsivity with practice and support. Here are some strategies:

  1. Pause Before Acting: When you feel the urge to act quickly, count to ten or take a deep breath. This gives your brain time to catch up and think.
  2. Set Goals: Having clear goals can help you focus and avoid impulsive decisions that might derail your plans.
  3. Practice Self-Reflection: After making a decision, reflect on what went well and what you could improve next time.
  4. Ask for Help: Talk to a trusted adult, teacher, or counselor if impulsivity is causing problems in your life.

When to Seek Support

If impulsivity is making it hard for you to succeed in school, maintain friendships, or stay safe, it’s important to reach out for help. Conditions like ADHD (Attention-Deficit/Hyperactivity Disorder) are often linked with impulsivity, and professionals can offer tools and treatments to help manage it (American Psychiatric Association, 2013; Barkley, 2015).

Conclusion

Impulsivity is a natural part of being a teenager, but it doesn’t have to control your life. By understanding why it happens and using strategies to manage it, you can make smarter decisions and take control of your actions. Remember, it’s okay to ask for help when you need it—your future self will thank you.

This article has been written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the Social Work field. He currently serves as the Executive Director and Outpatient Behavioral Health Therapist at Southeast Kentucky Behavioral Health, LLC based out of London Kentucky. Me may be reached at (606) 657-0532 Ext 101 or by email [email protected].

References

American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Washington, DC: Author.

Barkley, R. A. (2015). Attention-deficit hyperactivity disorder: A handbook for diagnosis and treatment (4th ed.). New York, NY: Guilford Press.

Casey, B. J., Jones, R. M., & Hare, T. A. (2008). The adolescent brain. Annals of the New York Academy of Sciences, 1124(1), 111–126. https://doi.org/10.1196/annals.1440.010

Diamond, A. (2013). Executive functions. Annual Review of Psychology, 64, 135–168. https://doi.org/10.1146/annurev-psych-113011-143750

Steinberg, L. (2013). The influence of neuroscience on US Supreme Court decisions about adolescents’ criminal culpability. Nature Reviews Neuroscience, 14(7), 513–518. https://doi.org/10.1038/nrn3509

Tamm, L., & Nakonezny, P. A. (2020). Executive function and impulsivity in adolescent decision making. Journal of Adolescence, 80, 64–70. https://doi.org/10.1016/j.adolescence.2020.02.003

How Teens Can Manipulate Their Parents and Why They May Do So

Teenagers are in a developmental stage marked by significant emotional, cognitive, and social growth. As they strive for independence, teens may sometimes use manipulation as a tool to influence their parents and achieve their desires. This article explores common manipulative tactics employed by teens, the psychological reasons behind such behaviors, and strategies parents can use to recognize and address manipulation.

Understanding Manipulative Behaviors

Manipulation is a way of influencing or controlling another person’s actions, emotions, or decisions, often through subtle or indirect means. Teens may manipulate their parents intentionally or unconsciously, employing tactics that exploit parental emotions or expectations.

Some common methods of manipulation include:

  1. Guilt-Tripping: Teens may remind parents of sacrifices made for them or accuse them of being unfair to induce guilt and compliance.
  2. Playing Parents Against Each Other: Also known as triangulation, this involves giving conflicting information to parents to gain an advantage.
  3. Emotional Outbursts: Using anger, tears, or withdrawal to wear down parental resistance.
  4. Feigning Helplessness: Pretending to be unable to complete tasks or solve problems independently to garner assistance or attention.
  5. Promises and Bargaining: Offering to behave better or fulfill obligations in the future in exchange for immediate rewards.

Why Teens Manipulate Their Parents

Manipulative behavior in teenagers often stems from a combination of psychological and environmental factors. The motivations behind such actions can be complex and multifaceted, including:

  1. Desire for Independence
    Adolescence is a time of seeking autonomy. Teens may manipulate parents to gain freedoms they perceive as a step toward adulthood, such as staying out later or having fewer rules. Cognitive Development: During adolescence, the prefrontal cortex (responsible for decision-making and impulse control) is still developing. This immaturity can lead to impulsive decisions, including manipulative behaviors (Blakemore, 2018).
  2. Testing Boundaries
    Teens often test limits to determine how much control they can exert in family dynamics. Manipulation allows them to assess which behaviors lead to favorable outcomes.
  3. Emotional Needs
    Manipulation may signal unmet emotional needs, such as a desire for attention, affection, or validation. Teens struggling with self-esteem or feelings of neglect may resort to manipulative tactics to secure parental involvement.
  4. Avoidance of Consequences
    By deflecting blame or appealing to emotions, teens can avoid facing the repercussions of their actions, such as punishment or accountability.
  5. Peer Influence
    Social dynamics and peer pressure may drive teens to manipulate parents to obtain material goods or freedoms that align with peer group norms.

Recognizing and Addressing Manipulation

Parents can mitigate manipulation by cultivating awareness and adopting strategies that foster healthy communication and boundaries.

  1. Recognize Patterns
    Identifying recurring manipulative behaviors is crucial. Parents should pay attention to tactics like guilt-tripping or emotional outbursts and consider whether their responses reinforce these behaviors.
  2. Set Clear Boundaries
    Establishing and consistently enforcing boundaries helps teens understand acceptable behaviors. Clear rules reduce ambiguity, minimizing opportunities for manipulation.
  3. Encourage Open Communication
    Teens may manipulate because they feel their needs or opinions are not heard. Creating a safe space for honest conversations fosters trust and reduces the likelihood of deceptive tactics.
  4. Model Assertive Behavior
    Parents can demonstrate assertiveness by responding calmly and firmly to manipulation. Refraining from emotional reactions helps de-escalate situations.
  5. Teach Emotional Regulation
    Supporting teens in managing their emotions equips them with healthier ways to express their needs and frustrations without resorting to manipulation.
  6. Seek Professional Support
    If manipulation stems from deeper issues, such as anxiety or trauma, consulting a therapist can provide valuable insights and interventions.

Teen manipulation is often a natural byproduct of adolescence, reflecting their developmental quest for independence and self-expression. While such behavior can challenge parental authority, it also offers opportunities to strengthen family relationships through improved communication and boundary-setting. By understanding the reasons behind manipulative actions and addressing them constructively, parents can guide their teens toward healthier interpersonal skills.

This article was written by John S. Collier, MSW, LCSW. Mr. Collier has over 25 years of experience in the social work field. He currently serves as the executive director and outpatient therapist for Southeast Kentucky Behavior Heath, LLC based out of London Kentucky. He may be reached by phone at (606) 657-0532 extension 101 or by email at [email protected].

References

  • Blakemore, S.-J. (2018). Inventing Ourselves: The Secret Life of the Teenage Brain. PublicAffairs.
  • Steinberg, L. (2014). Age of Opportunity: Lessons from the New Science of Adolescence. Houghton Mifflin Harcourt.
  • Grolnick, W. S., & Seal, K. (2020). Parenting Practices that Promote Intrinsic Motivation in Adolescents. Journal of Adolescence and Youth Development, 42(3), 295–310.
  • American Psychological Association. (2020). Understanding Adolescents: The Importance of Brain Development. Retrieved from www.apa.org