Trauma lingers in the body, the brain, and in the quiet moments when everything can feel so loud.
Demons come in the dark because there is no noise to keep them at bay.
As a former police officer, I have felt the impact firsthand.
One of the hardest moments of my career was responding to the sudden, unexpected death of an infant (SUDI).
It’s something I’ll never forget. And something that shaped the way I now help others.
Many of us carry experiences we didn’t choose. Events that shook us.
But neuroscience offers hope and shows us that healing is possible.
Here are a few science-backed actions that can help reduce the emotional toll of past trauma:
🧠 Name it to tame it - Labelling emotions activates the prefrontal cortex, helping regulate the amygdala’s fear response. Simply saying “I feel overwhelmed” can begin to calm the brain.
🫁 Breathe intentionally - Slow, deep breathing, especially exhaling for longer than you inhale, engages the parasympathetic nervous system, reducing stress and anxiety.
🚶♂️ Move your body - Physical activity helps remove stress hormones and stimulates brain regions involved in mood regulation. Even a short walk can make a significant difference.
🗣️ Talk it through - Sharing your story with someone safe rewires neural pathways. It helps shift traumatic memories from emotional centres to logical ones, reducing their grip.
🧘♀️ Practice mindfulness - Mindfulness strengthens the brain’s ability to stay present, reducing rumination and emotional reactivity.
💬 Seek support - You don’t have to do it alone. Whether through peer support, therapy, or workshops. Connection is key.
If you’re carrying something heavy, know this: there is a way forward. And it starts with one small step.
Breathe long and slow, then move, and always seek support.
Let’s talk!
Trauma!