Book review - The Body Keeps the Score

Triggers warning: Abuse, child abuse, war, trauma

The Body Keeps the Score by Bessel van der Kolk is one of those books that is not actually the easiest to read unless you’re a mental health professional (or psychology nerd like me) but the insight it offers is amazing. It’s a deep dive into how trauma isn’t just a bad memory stored in the brain (actually it’s stored completely differently from other types of memories) — it lives in the body, shaping everything from our nervous system to our sense of self. But don’t worry, this isn’t just a doom-and-gloom exploration of suffering, war and child abuse; van der Kolk also presents practical, science-backed ways to rewire and heal.

Background Findings: How Trauma Gets Stuck in the Body

Van der Kolk is a psychiatrist and trauma researcher who has spent decades working with people suffering from PTSD, childhood abuse, and other deeply rooted trauma. Although the book and his research is focussed on heavy trauma of abuse, war etc, the principles are equally valid for all kinds of trauma including burnout, losing a job, breakups, accidents and so on. He explains that trauma hijacks the brain, particularly the amygdala (the alarm system that gets stuck on high alert), the hippocampus (which normally organizes memories but can’t file traumatic events properly), and the prefrontal cortex (which helps with rational thinking but goes offline when trauma takes over).

Essentially, the body reacts to trauma as though it’s still happening, even years later. This means chronic stress, flashbacks, dissociation, autoimmune conditions, and emotional numbness can all be traced back to unresolved trauma. Talk therapy alone often doesn’t cut it because trauma is stored in the body, not just the mind.

So, how do we unstick the trauma? Enter the good news: holistic, body-based healing methods. One of the things that really stuck with me here was that the nervous system is 80% flowing from body to brain so ensuring the body feels safe and has processed the trauma is key.

Mitigations: How to Heal Trauma at a Body Level

Van der Kolk emphasizes that recovery is about reconnecting with the body in safe and empowering ways. Here are some of the most effective methods he explores:

1. Yoga: Reclaiming the Body

Yoga isn’t just for flexible people in fancy leggings—it’s one of the most effective ways to regulate the nervous system. Trauma survivors often feel disconnected from their bodies, but yoga offers a gentle, controlled way to reconnect. The slow, intentional movements help activate the vagus nerve (which calms the nervous system) and teach people how to sit with discomfort without panic. Even simple breathing exercises can shift the body out of fight-or-flight mode. It has also been found to improve the bodies Heart Rate Variability (HRV). HRV refers the the difference in heart rate between when you inhale vs exhale and has been found to be linked to trauma, healing and dealing with stressors.

2. EMDR (Eye Movement Desensitization and Reprocessing)

This one sounds a little sci-fi, but it’s incredibly powerful and I’ve had huge success with this personally to resolve trauma. EMDR helps people process traumatic memories by using bilateral stimulation (like guided eye movements or tapping). The idea is that trauma gets “stuck” in the brain, and EMDR helps reintegrate it so it no longer feels like a current threat. It’s been particularly effective for PTSD, helping people shift from reliving trauma to remembering it without re-experiencing the panic. Do note that it’s not been shown to be quite as effective with childhood trauma but the success rates in resolving adult trauma are increadible.

3. Neurofeedback: Training the Brain to Self-Regulate

Think of this as brain gym. Neurofeedback involves monitoring brain waves and teaching the brain how to shift out of trauma-induced patterns. Many trauma survivors have overactive fight-or-flight responses, and neurofeedback helps them regain control over their own nervous system.

4. Somatic Experiencing: Releasing Trauma Through the Body

Somatic experiencing works on the idea that trauma gets trapped in the body, and we need to physically release it. This might involve small, controlled movements, deep breathing, or even shaking (yep, animals shake off stress, and humans can too!). The goal is to discharge stored survival energy so it doesn’t keep looping in the nervous system.

5. Safe Relationships & Expressive Therapies

Since trauma often happens in relationships, healing also happens through relationships. Van der Kolk stresses the importance of finding safe, supportive connections—whether through therapy, close friendships, or even expressive arts like drumming, dance, or theater. These help people reclaim their voices, regulate emotions, and express things that words alone can’t reach.

6. Psychedelic Therapy (An Emerging Tool)

While not a main focus of the book, van der Kolk touches on the potential of psychedelics like MDMA in treating PTSD. Early research suggests these substances can help people process trauma without being overwhelmed by fear—essentially helping the brain rewrite painful memories in a more adaptive way.

Final Thoughts: Trauma is Not a Life Sentence

One of the most hopeful takeaways from the book is that healing is possible. Trauma changes the brain and body, but the brain and body are also adaptable. By working with the nervous system—rather than against it—we can retrain ourselves to feel safe, connected, and whole again.

It’s heavy stuff, but it’s also a testament to human resilience. With the right tools, support, and approaches, the body doesn’t have to keep the score forever.

I hope you’ve enjoyed this post! Please do subscribe on the main page for more mental health and alternative lifestyle sharing 😊