The Counterintuitive Way To Heal Trauma? How Gratitude Creates The Physiological Changes To Help Heal Trauma
- Edwige Theokas
- Apr 4
- 5 min read
Updated: 2 days ago
The Counterintuitive Way To Heal Trauma?
Gratitude As A Tool To Heal Trauma: An Introduction
I know. You think that this may be another blog post about the importance of gratitude and want to click away. I get it. Like the concept of mindfulness (which had its’ moment several years and became oversaturated), it often feels like we are being hit over the head with this concept.
When we think of gratitude, we often associate it with feelings of happiness and appreciation. But there is so much more to it than that, and I want to convince you why, for the sake of your overall happiness. I want to go away from the perceived woo-woo behind gratitude, and into your actual body.
As a therapist who specializes in trauma and has read the research behind the effects of trauma and stress on the body, it has become increasingly clear that stress and trauma have a deteriorating effect on our body. And it's shocking. For me, health is a key foundational component to one’s happiness, so it's important to tackle this.
Gratitude to heal trauma is more than just a mindset—it has profound physiological effects on the body.
Research has shown that gratitude exercises can shift the nervous system out of hyperarousal (fight-or-flight) or hypoarousal (shutdown) states, directly impacting heart rate variability (HRV), cortisol levels, and overall emotional regulation.
For individuals healing from trauma, integrating gratitude into their daily routine can be a powerful tool for nervous system regulation.
In this blog post, I'll share how gratitude exercises create measurable physiological changes and discuss other evidence-based techniques that aid in trauma recovery.
The Science Behind Gratitude and Physiological Change
Gratitude has been scientifically proven to affect the autonomic nervous system, particularly by increasing heart rate variability (HRV).
HRV refers to the variation in time between heartbeats and is a key indicator of how well the nervous system adapts to stress.
High HRV is associated with resilience and a balanced nervous system, while low HRV is often linked to chronic stress and trauma responses.
Several studies indicate that practicing gratitude:
• Increases HRV, helping the body shift from a sympathetic (fight-or-flight) state to a parasympathetic (rest-and-digest) state.
• Reduces cortisol levels, lowering stress and inflammation in the body.
• Activates the prefrontal cortex, the brain’s rational thinking center, reducing the overactivity of the amygdala, which is responsible for fear and emotional responses.
• Promotes the release of dopamine and serotonin, neurotransmitters that improve mood and emotional resilience.
By fostering a gratitude practice, individuals can create real physiological changes that enhance emotional regulation, helping to break free from trauma-driven survival responses.
How Gratitude Helps with Hyper-arousal and Hypo-arousal
Trauma survivors often experience dysregulation in their nervous system, leading to states of hyper-arousal (anxiety, panic, hypervigilance) or hypo-arousal (numbness, dissociation, fatigue).
Gratitude exercises can help stabilize these states in the following ways:
• Hyper-arousal: Gratitude practices shift focus from perceived threats to positive experiences, engaging the parasympathetic nervous system and calming excessive stress responses.
• Hypo-arousal: Gratitude enhances emotional engagement and stimulates the release of feel-good hormones, counteracting emotional numbness and shutdown states.
Gratitude Exercises for Trauma Healing
Here are some gratitude exercises that create physiological changes to support trauma healing:
1. Gratitude Journaling
Writing down three things you’re grateful for daily can enhance HRV, lower cortisol, and activate brain regions associated with positive emotions. Here's the thing, journaling should be done by hand and with paper and pen (or pencil). The physical act of writing signals to your brain that you are safe and reduces cortisol.
2. Gratitude-Based Breathwork
Combining deep breathing with gratitude statements (e.g., inhaling and mentally stating, “I am grateful for my breath”) enhances vagus nerve activation, promoting relaxation.
3. Gratitude Visualization
Visualizing a moment of gratitude, such as recalling a supportive interaction or a peaceful place, can shift brain activity away from fear-based responses. Visualization also allows you to access your feeling state, which increases the release of feel good hormones.feel-good
4. Gratitude Sharing
Expressing appreciation verbally to loved ones or through written notes strengthens social connections and stimulates the release of oxytocin, reducing stress responses.
Other Exercises That Create Physiological Changes for Trauma Healing
Beyond gratitude, there are several other practices that can create physiological shifts which support trauma recovery:
1. Cold Exposure (Cold Showers or Face Immersion)
Cold exposure stimulates the vagus nerve, reducing stress responses and enhancing nervous system regulation. A brief cold shower or splashing cold water on the face can quickly shift the body out of hyperarousal.
2. Bilateral Stimulation (Tapping or Walking)
Bilateral stimulation, used in EMDR therapy, engages both hemispheres of the brain, helping to reprocess traumatic memories. Walking, drumming, or rhythmic tapping exercises can support nervous system balance.
3. Humming, Chanting, or Singing
These activities stimulate the vagus nerve, encouraging parasympathetic activation. Singing or humming a tune can calm anxiety and improve HRV.
4. Progressive Muscle Relaxation
Systematically tensing and relaxing different muscle groups reduces bodily tension stored from trauma and promotes overall relaxation.
5. Mindful Movement (Yoga or Qi Gong)
Gentle movement helps release stored trauma in the body, regulates breathing, and shifts the nervous system from a hypervigilant state to a calm state.
How to Integrate These Practices into Your Healing Routine
1. Start Small: Begin with just one gratitude practice and observe its effects on your mood and body.
2. Be Consistent: Engage in these exercises daily to create lasting physiological changes.
3. Combine Techniques: Layer gratitude with other nervous system-regulating practices for deeper healing.
4. Seek Professional Support: Trauma-focused therapy, such as EMDR, can complement these practices and support long-term healing.
Conclusion
Gratitude is more than just a feel-good emotion—it’s a scientifically backed tool that creates real physiological changes, supporting trauma recovery. By increasing HRV, reducing cortisol, and shifting nervous system states, gratitude exercises help stabilize emotional well-being.
When combined with other somatic techniques like breathwork, cold exposure, and mindful movement, individuals can create a holistic approach to healing.
As an aside, I want to emphasize the fact that incorporating these techniques into your life is great, but there also has to be the development of awareness around your thoughts and habits. It is not enough to just have a gratitude practice, but attaching the practice to a deeper meaning is also important.
You have to WANT to let go of feelings of anger, resentment, and upset. You have to have a deeper why to inspire you to want to change. You also have to understand that this is a process and bumpy one at that. To have awareness around why you want to do these practices, makes the actual implementation all the more effective.
If you’re struggling with trauma and seeking deeper healing, incorporating these practices into your daily routine can make a significant difference. For personalized support, consider working with a trauma-informed therapist, like me, who integrates polyvagal theory and EMDR into their approach.
My name is Edwige (Eddie) Theokas, and I am a trauma-based therapist in Bordentown, NJ.
I specialize in EMDR to address trauma, anxiety, and stress. I work primarily with moms who are experiencing burnout and have experienced trauma.
I provide in-person and online counseling throughout the state of NJ and specifically in Mercer and Burlington County, NJ (Bordentown, Chesterfield, Robbinsville, Hamilton and Princeton). I also provide EMDR Intensives. Contact me to schedule a consultation.
Find me on Instagram, Pinterest and YouTube.
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