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Can you shake off trauma? I’m not talking about getting over trauma, but physically shaking it out of your body.
Wild animals live extremely stressful lives, but rarely do they experience psychological trauma. How is this possible? One answer might be that they physically shake.
Animals Shake it Off, and It Works
Picture a deer that’s running from its predator, a wolf. This deer’s body is being flooded with adrenaline and cortisol. This deer is in the “flight” response, one of the four primary fear responses. Then, the deer is caught by the wolf and immediately goes limp. It’s now in the “freeze” response. The wolf drags the deer back to its den and, somewhere along the way, releases the deer from its grip. This is the deer’s chance! The deer suddenly bolts, as it’s back in the “flight” response. Once the deer gets away it starts to violently shake, and it’s this shaking that releases all the chemicals and energy that was pent-up in both the freeze and flight responses. Due to this involuntary shaking, the deer may not not experience trauma or stress related physical issues. In short, this deer won’t end up in my office with symptoms of PTSD.
Why don’t humans involuntarily shake after experiencing a life-threatening event? They do, but it’s complicated. You might shake after a car accident and wait for the shaking to pass. According to this perspective, allowing yourself to naturally shake it out would be the best option. However, humans as often encouraged not to shake. You might try to stop shaking after the car accident due to embarrassment or being told by others to “breathe and calm down” when you actually might just need to shake for a bit. You might even be given medication to stop you from shaking. So, involuntary shaking in humans can be complicated and even discouraged.
It’s important to note that trauma reactions are not always due to a single event, but can result from an accumulation of experiences. These experiences can build up and become stuck in your body. Imagine if the deer were chased daily by the wolf and it was unable to process the experience in its body by shaking. This deer likely won’t survive due to the built-up trauma responses in its body.
Trauma Is Stuck in Your Body
As a trauma psychotherapist, I’m constantly witnessing the effects of trauma that are stuck in the bodies of my clients. Here’s what I often observe:
- Chronic Pain
- Migraines/Headaches
- Stomach/Gut issues
- Muscle Tension
- Sexual Issues
- Numbness
- Restricted Breathing
- Inability to be physically active or move freely
- Feeling disconnected
You can’t transform trauma without involving your body. I know this, as I’ve tried and failed. You must address trauma responses that are stuck in your body.
How to Shake Off Trauma
Tension & Trauma Releasing Exercises (TRE)
There are a few methods to consider if you’d like to try shaking methods. First, you can practic
e Tension & Trauma Releasing Exercise
s
( TRE
) developed by Dr. David Berceli. According to Berceli, TRE®is “an innovative series of exercises that assist the body in releasing deep muscular patterns of stress, tension and trauma. The exercises safely activate a natural reflex mechanism of shaking or vibrating that releases muscular tension, thereby calming down the nervous system.” You can find videos online demonstrating TRE. It’s worth giving it a try, as some people have reported noticing a benefit. A few of my clients practice TRE in addition to other therapeutic interventions. Please note that this method is not intended to diagnose, treat, or cure.
Shake Your Stuck Points
You can shake specific parts of your body on your own. Try to identify parts of your body where trauma might be stuck - your stuck points. The most common stuck points that I come across as a trauma psychotherapist are:
- Chest
- Stomach
- Lower and Upper Back
- Shoulders
- Neck
- Jaw/Facial Muscles
- Head
Your stuck points are likely to be the areas where you experience pain, muscle tension, illness, numbness, frequent injuries, or disconnection. Intentionally shake your stuck points multiple times a day. When shaking, imagine that you are trying to release energy or sensations that are trapped in your body. You may try exaggerated shaking in order to feel an effect. When I teach this method to children, I ask them to imagine that a small spider is on one of their stuck points and that they need to shake the spider off without touching it. Communicate with your medical doctor if you have any concerns about your physical limitations or about injuries that can occur as a result of shaking.
Shake You Entire Body
What if you can’t locate your stuck points? Or perhaps your entire body feels stuck? If that’s the case, it’s best to shake your entire body. Trying shake your entire body multiple times a day to see if this has an impact. You can do this in sections because it can be difficult to shake all parts of your body at once. Imagine that you are filled with electricity and that your body is involuntarily shaking as a result. Alternatively, you can imagine that you are extremely cold and that your entire body is shaking in order to get warm. You can also introduce shaking into your dancing. Try putting on some music and practice dance moves which shake each part of your body.
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