Walk That Trauma Off!
Talk therapy has traditionally been the first line of treatment for psychological trauma. In recent decades, however, research has shown that exercise, & particularly bilateral exercise, can also be an effective tool in processing and resolving trauma. Bilateral exercise, which involves the alternating use of both sides of the body, activates many of the same neural pathways as traditional talk therapy & some that talk therapy does not.
Bilateral physical stimulation is one of the key elements in EMDR (Eye Movement Desensitization). EMDR is a popular trauma therapy that involves the therapist guiding the client through some form of bilateral stimulation while the client focuses on a traumatic memory. The alternating left-right stimulation appears to do something like what happens during REM (rapid eye movement) sleep, helping the brain to process and integrate unresolved memories or other concerns efficiently.
When the brain is stimulated in this way, it releases chemicals such as serotonin and dopamine, which are known to have a positive effect on mood and emotional well-being, further assisting the healing process. Bilateral stimulation also tends to activate the body's relaxation response, which helps to reduce stress & tension during processing.
While reprocessing trauma is often best done with the help of a trained mental health professional, there is something that can be gained from using what we know about bilateral stimulation to augment therapeutic work. Walking, jogging, bicycling, & swimming are all forms of bilateral stimulation. Walking, in particular, while mindfully reflecting on an unresolved concern (including emotional concerns), can help to resolve trauma and other problems in several ways:
Walking is a form of bilateral stimulation. You might think of it as "revving the engine" of the brain so it can efficiently work through whatever problem your mindfully focusing on.
Walking keeps you grounded. Trauma therapists are diligent to notice & redirect clients when they begin to dissociate or "get lost" in traumatic memories. Walking naturally helps to prevent dissociation because it requires some of the brain's attention to stay in-motion and navigate physical obstacles.
Walking keeps you breathing. When processing trauma, people can sometimes get overwhelmed & begin to freeze. Their breathing becomes shallow & they may even hold their breath without realizing it. Walking keeps you breathing, which helps to prevent tensing up & freezing.
Walking connects brain & body. It's often said that trauma is stored "in the body", referring to the sensorimotor portions of the brain & nervous system. Walking engages the body in a movement that can help various trauma responses relax & work themselves out.
Walking releases helpful neurochemicals. During vigorous walking, the brain releases endorphins, dopamine, and serotonin. All of these help us feel safe, relaxed, & positively motivated while processing difficult thoughts and feelings.
Walking helps us feel empowered. Like all forms of exercise, walking encourages a sense of control & empowerment, which can be important for those who have experienced loss of control in traumatic situations.
Walking reduces anxiety & depression. Research has shown that all forms of regular cardiovascular exercise can be as effective as antidepressant medication while simultaneously reducing anxious stress.
Walking in nature is even better. Being in nature or other green spaces while walking or exercising has a significant correlation with improved mood & reduced anxiety.
It's important to note that this type of problem-solving is different than our more familiar, explicit, active problem solving approach. That's the approach we normally use for math problems, doing our taxes, making plans, etc. Bilateral processing involves being mindful of a troubling concern or memory & then watching the brain work it out. All kinds of things might come to mind, including ideas, words, images, emotions, & body sensations. As we walk & stay mindful, our brain tends to work it out, bit-by-bit.
In summary, trauma can be a difficult and complex experience with long-lasting effects on a person's mental and physical health. It's often best to work with a mental health professional to develop a treatment plan that is tailored to your individual needs. As you do, exercise, & particularly bilateral exercises like walking, can be an effective way to augment the therapeutic process & encourage psychological healing.
