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Please note that due to the complexities of the brain and body, and to prevent this from becoming the most overwhelming and tedious article in history, I opted to use those that are most relevant to psychological trauma. For example, for those of you who have researched Broca’s Area and Wernicke’s Area: you may wonder why I left out the latter. This is because, while physical trauma or a stroke can impact Wernicke’s, I’ve found no evidence of it being impacted by psychological trauma. (I’m always open to your research, dear reader, particularly if you’ve found evidence to the contrary.) There are three sections to this, in order: 1: Brain (10 terms); 2: Nervous System (4 terms); 3: Body Chemicals (10 terms). Also included are two visual aids, one for the parts of the brain, which doubles as a mindfulness tool for managing executive dysfunction. The other is for the Body Chemicals.
Section 1: Brain
For the parts of the brain, I’ve opted to go with Bessel Van der Kolk’s far more simplified terms. This is because the closer you get to the top of the brain, the longer and more complicated the terms get. (Dorsolateral prefrontal cortex, for example, becomes the Timekeeper, thanks to him.) There are 10 parts in all, divided into three main groups (in order from bottom most part of the brain to the top) for what I hope will be the easiest means of digesting: Primitive Brain, or “Lizard Brain” (2 parts) Emotion Brain or Limbic System (3 parts); Executive Functioning, or Prefrontal Cortex (5 parts total; two of which are in the subcategory of Control Panel, as you will see).
Primitive Brain (“Lizard Brain”): bottom most part of your brain which developed first. Like its namesake, it’s concerned with mere day-to-day existence. It’s also noteworthy that this section of the brain is home to the Freeze response. It is also home to other “low energy” types of trauma problems listed in Trauma Glossary 2, such as Depersonalization and Learned Helplessness. The DVC of the Vagus Nerve and the Parasympathetic Nerve of the Autonomic Nervous System (See section 2 of this glossary on the nervous system.) stimulate this section of the brain. There are two parts of the brain residing in Primitive Brain that are relevant to psychological trauma:
- Brain stem: keywords are “Basic Housekeeping”. It controls life-sustaining balance of sleep, appetite, touch, digestion, arousal, breathing. It’s important to note that many trauma issues affect these basic housekeeping functions.
- Cerebellum: directly above the brain stem and just below the “Emotion Brain” Limbic System. This part is primarily concerned with motor function. It is fed by the Basil Ganglia, which feeds the Timekeeper (dorsolateral prefrontal cortex), which in turn, determines motor timing.
See also under Prefrontal Cortex: Control Panel -Basil Ganglia; Timekeeper
Limbic System (Emotion Brain): “mammalian brain” mid-section of the brain which starts rapidly developing after birth. This controls the default settings for daily survival. Based on the environmental development, it determines what’s scary vs. pleasurable and what’s a challenge vs. threat; what is/not important for survival. It’s also noteworthy that this section of the brain is home to our Fight-or-Flight response. It is also home to other “high energy” types of trauma problems listed in Trauma Glossary 2, such as Blocked Grief, Catastrophizing, Hyper-vigilance, and Trauma Drive, as well as the body problems, Armoring and Paradoxical Breathing. The Sympathetic Nerve of the Autonomic Nervous System (See section 2 of this glossary on the nervous system.) stimulates this section of the brain. There are three parts of the brain residing in the Limbic System that are relevant to psychological trauma:
- Amygdala: small part of the brain that gets hijacked when startled; bypassing reason to react through survival instincts in the blink of an eye; activates either fight or flight responses. Van der Kolk refers to this as the brain’s “smoke detector”.
- Hippocampus: your brain’s “hard drive” or memory storage; the organizer of our experiences into tangible stories. 1) When affected by trauma, the system gets overloaded and the memory fragments; resulting in how one can vividly recall parts of one’s trauma while its fragmented “slivers” or minor details can undergo the copy/paste effect, where it’s slotted elsewhere or forgotten on a conscious level. 2) Since primitive times, it’s been wired to recall bad events better than the good. This helped insure our species’ survival. The more trauma, the greater the challenge is to hold onto pleasant memories. This directly affects one’s outlook on life, which influences one’s confidence and self-esteem. 3) Where pathways are concerned, it feeds the thalamus, which gets first dibs on our memories to interpret what’s going on in the now (our perception of events). Microseconds later, it feeds the brain’s Timekeeper (dorsolateral prefrontal cortex) which determines our perception of time.
See also Thalamus; under Prefrontal Cortex: Timekeeper
Tools for the hippocampus can be found in Master Toolbox 2.
- Thalamus: keyword: the brain’s “cook” (Van der Kolk) it wraps around the Amygdala, which is the brain’s “smoke detector” (Van der Kolk). This serves multiple purposes: 1) feeding off the hippocampus (memory storage “hard drive”) it in turn utilizes all five senses to determine what is happening right now. Due to its location, alone, its perception of the present moment passes to the Amygdala “smoke detector” before it reaches the Amygdala’s counterweight, the brain’s Watchtower, or medial prefrontal cortex (MPFC). 2) acts as filter for concentration, attention, new learning, or muffling “background noise” to focus. It’s important to note that many with PTSD over adapt by developing tunnel vision and/or hyper focus but in the process, filter out experiences of joy and pleasure. 3) Takes its perception of now and feeds both parts of the brain’s Control Panel, which in turn will determine how it will function or dysfunction on the executive levels.
See also Amygdala; Hippocampus; under Prefrontal Cortex: Control Panel; Watchtower
Tools for the Thalamus can be found in Master Toolbox 2.
Prefrontal Cortex: Executive Functioning, Social, Planning, Reason, “the seat of empathy” and known as home of our Social Engagement System. The top part of the brain that starts developing by grade school age. This is where one adapts and learns to understand different perceptions and values to be safe in a group. This section is also home to all the Cognitive Distortion types of trauma problems listed in Trauma Glossary 2, and the overthinking problems, like Alexithymia and Mental Processing Addiction. The VVC of the Vagus Nerve (See section 2 of this glossary on the nervous system.) There are five parts of the brain (two of which are combined into our brain’s “Control Panel”) that are relevant to psychological trauma:
- Broca’s Area: This is your Communication Center, both “sending” and “receiving” information by either written or verbal. It organizes one’s experience into words, (sending) as well as one’s ability to process and understand what others are communicating (receiving). This is in the left side of the brain (Remember the most generalized understanding of all: Left vs. Right side of brain. Right side: intuition, emotions, creativity; Left side: logical, rationalizing, analytical.) Due to how trauma makes no sense, the left side is confused and therefore deactivates during trauma and flashbacks -the “speechless horror” effect. The brain is filled with sensory and images but no words. As more trauma develops over time, the more easily the Communications Center can go offline, (known as aphasia, which most people with CPTSD have mild to moderate aphasia) making it difficult to articulate thoughts on even ordinary events. One still grasps language, one just has difficulty communicating or piecing together what one is grasping, which can range from going completely blank in the moment to having only one or two keywords. Most often, a problematic Broca’s Area is marked by slow speech.
Tools for Broca’s Area can be found in Master Toolbox 2.
- Control Panel: two parts of the brain that, when considered together, act as primary influencers on whether one’s executive levels are functioning or not. (And, if incorporating mindfulness, can catch oneself in the act of the dysfunctional spiral and “course correct”.) Both parts act as “messengers” feeding off the Thalamus and in turn, feed the brain’s Timekeeper. In addition to this, they influence the Watchtower. When the brain’s Control Panel is humming, there is: flow; motivated planning; an ability to see multiple options in the moment and therefore being open to “Plan B’s”; and finally, an ability to experience daily pleasures without allowing the pleasure activity to consume one’s day (In other words, an understanding of the cliché “all good things must end” and being okay with that.) The two parts of the Control Panel are:
- ACG (Anterior Cingulate Gyrus): the brain’s “Gear Shift” that, when humming, shifts smoothly between one’s thoughts and feelings; in addition, it determines the transition from task to task. However, a stuck Gear Shift has been linked to both OCD and addictions, as there is no stop signal. This spirals into rigidity, mentally “looping” or ruminating, as a stuck Gear Shift traps one between one’s thoughts and feelings. Then finally, giving up as one becomes unmotivated.
- BG (Basal Ganglia): widely known as Pleasure Awareness, it’s also the Idle/Thrust companion to the ACG “Gear Shift” as the BG determines how much energy will be devoted to tasks. Also noteworthy is, in addition to acting as “messenger” between the Thalamus and Timekeeper (like the ACG), the BG also feeds the Cerebellum (motor function), so that as it travels to the Timekeeper, we also get motor timing. And as it feeds the Watchtower, we get actionable (or not) behavior. The BG is the storage and release of the body chemical, GABA (the nervous system’s calming agent). A blocked BG, in conjunction with a stuck ACG is most evident in one’s habit of going “all in” effect (as is so common in CPTSD), where one’s pleasure or interest is concerned, while simultaneously neglecting or shutting out other parts of one’s life that could potentially bring more fulfillment. Drain the pleasure, drain the energy, which in turn, numbs the emotions. This spirals into a pessimism, hyper-vigilance, catastrophizing, self-defeatist thinking (e.g., “I’m faulty”) and finally, negative emotions overload as one’s perception shrinks.
See also Timekeeper; Watchtower; under Primitive Brain: Cerebellum; under Limbic System: Thalamus; under Section 3: Body Chemicals: GABA
Tools for Control Panel can be found in Master Toolbox 2.
- Timekeeper (DLPFC-dorsolateral prefrontal cortex): like its namesake, it determines 1) one’s *perception* of time in the now (e.g., A long to-do list because one’s perception of a single day being more infinite than reality; and/or limited time being perceived as “no time” or losing time more swiftly than reality.) 2) Event Timing 3) Motor Timing. The Timekeeper feeds off hippocampus to utilize one’s personal history as how it relates to the present and how it will impact one’s future. The Timekeeper feeds off the Control Panel to, ideally, determine that what is happening now will end and therefore, ensures one’s ability to tolerate unpleasant situations. However, when Timekeeper is not fully online, the situation feels like it will go on forever (E.g., Depression feels like one will never be happy again.) and can therefore make one irritable, hypersensitive, self-defeatist or hurried.
See also Control Panel 1 &2; under Limbic System: Hippocampus
Tools for the Timekeeper can be found in Master Toolbox 2.
- Watchtower (MPFC-medial prefrontal cortex): 1) major component in sensory self-awareness, the very key to observing one’s inner experience to plan actions and making choices; the ability to recognize and name emotions and body sensations to listen to and trust one’s gut/intuition that can and will prevent one from being re-traumatized. 2) feeds off the thalamus to act as counterweight to the amygdala. Most common example is when a person one trusts enters the room unexpectedly. One jumps, startled (Amygdala) and in the next beat, seeing that the person poses no threat (Watchtower), reason sets in and stills the fight/flight response. Like its namesake, the Watchtower’s primary function is to ensure “All is well” and adapt accordingly. In trauma the problem lies in (function 2) Watchtower adapting accordingly to offset the amygdala by (function 1) shutting off painful emotions, simultaneously dampens the ability to feel fully alive. One’s self-perception shrinks and with it, robs one of both purpose and direction, from pursuing one’s dreams, to accomplishing day-to-day tasks.
See also Control Panel; under Limbic System: Amygdala; Thalamus
Tools for the Watchtower can be found in Master Toolbox 2.
Section 2: Nervous System
Autonomic Nervous System (ANS): has significant impact on both emotional and physiological responses to stress and trauma. Its two primary nerves: parasympathetic and sympathetic, work together to balance sleep, digestion, and the immune system. They are activated by our breathing. The Sympathetic Nerve is activated by our inhale and the Parasympathetic Nerve is activated by our exhale. However, unresolved trauma can interfere with this balance. Paradoxical Breathing, which was listed in Trauma Glossary 2, is one of the most common and major signs of our ANS being out of balance.
- Parasympathetic Nerve: half of the nervous system that controls one’s calm and relaxed state. It is also the nerve that’s activated in Freeze response, as it, along with the DVC of the Vagus Nerve are also in charge of defeat and sending the body into collapse mode when confronted by high stress or a threat. This nerve stimulates the Primitive Brain (see section 1 of this glossary on parts of the brain).
- Sympathetic Nerve: half of the nervous system that controls arousal and activation of survival mode, hijacking the amygdala for Fight-or-Flight response. This nerve stimulates the Limbic System (see section 1 of this glossary on parts of the brain).
Tools for the ANS can be found in Master Toolbox 2.
Vagus Nerve: If you haven’t heard of The Polyvagal Theory, it’s well worth your time looking up. It’s the longest and most complex cranial nerve which impacts 80% of the body. It stimulates the ANS while delivering alerts to the brain (chiefly the brain stem and midline of the brain) and vital organs. Its role with the vital organs is determined by its own system of the VVC (ventral vagal complex) and DVC (dorsal vagal complex).
- VVC: is concerned with social engagement and influences the chest (heart, lungs), abdomen (diaphragm) and throat, so that when a threat is detected, it can signal for help. The VVC stimulates the Prefrontal Cortex (see section 1 of this glossary on parts of the brain).
- DVC: is activated when help is futile. The DVC works below the diaphragm, influencing the stomach, intestines, and kidneys. An extreme example of the DVC influencing the digestion and release system is when one wets or defecates oneself in a threatening situation. Trauma’s golden rule: it gets us stuck. It upsets the balance of the DVC and VVC; in so doing, it’s the cause and effect of the imbalance of cortisol and serotonin. Where child development trauma is concerned, it’s the determining factor for autoimmune immune disorders, such as fibromyalgia. The DVC, along with the Parasympathetic Nerve of the ANS stimulates the Primitive Brain (see section 1 of this glossary on parts of the brain).
See also under Section 3: Body Chemicals – Cortisol; Serotonin
Tools for the vagus nerve can be found in Master Toolbox 2.
Section 3: Body Chemicals
Cortisol: This is the main stress chemical which works with the Sympathetic Nerve and the adrenal glands. It acts as messenger to the two adrenaline chemicals, Epinephrine and Norepinephrine, during stressful situations. It’s also responsible for maintaining both blood pressure and the immune system. Cortisol is typically the first body chemical you learn about when researching trauma. This is because chronic stress, or repeated trauma over time can throw cortisol levels off-balance. When cortisol levels are too low, chronic fatigue, emotional numbness, and autoimmune disorders, such as fibromyalgia can develop. Too high, it can lead to high blood pressure, high blood sugar, (hypoglycemia and/or diabetes) as well as a suppressed immune system, which makes one susceptible to cancer. Another important symptom when cortisol is out of balance is digestive problems. Which is why Serotonin, which determines gut health, is commonly looked to as a counterbalancing solution. When cortisol is too low, there’s an overproduction of stomach acid, which can lead to acid reflux or irritable bowel syndrome. Too high, it can lead to weight gain due to slow digestion, as the body is not producing enough stomach acid.
See also Epinephrine; Norepinephrine; Serotonin
Hacks for Cortisol can be found in Master Toolbox 2
Dopamine: I refer to this one as the real “top dog” of body chemicals. Not only is it the leading influencer of the happy hormones, but it influences the stress chemicals too. Often touted as the “reward” chemical, it’s better defined as that which determines our habits which define us. Dopamine’s two chief converters are Norepinephrine (stress hormone) and endorphins (happy hormone). Think of it as the Dopamine Pendulum: dopamine says “I want” and Norepinephrine decides how to act on it; then endorphins act as the satisfaction (sense of reward) upon getting what dopamine wants. Ideally, the pendulum swings in balance, where one is motivated on one’s goal while still taking the time to appreciate the little wins. The endorphin side of the pendulum is key to confidence building, as it installs trust in one’s ability to get what one wants. And better beliefs fuel better self-sustaining habits. However, when the pendulum spends too much time on the Norepinephrine side, it creates addictive behaviors, not unlike drug addiction or the infatuation stage of falling in love (believe it or not, both scenarios trigger the release of the same hormones), which will simultaneously lower serotonin levels.
See also Endorphins; Norepinephrine; Serotonin
Hacks for dopamine can be found in Master Toolbox 2
Endorphins: Your body’s natural morphine chemicals. Endorphins are pain killers (or at the very least, lowers the pain levels) of not just physical pain, but emotional as well. Whereas Norepinephrine acts as dopamine converter for action when it says, “I want”, endorphins act as dopamine converter when it achieves what it wants (the reward). Naturally created “endorphin highs” (such as exercise) can last several hours and, unlike chemically administered morphine, there is no “crash”. This is because as the endorphins gradually lower, GABA is released and calms the nervous system into a clean baseline.
See also Dopamine; GABA
Hacks for endorphins can be found in Master Toolbox 2
Epinephrine: This is the adrenaline used for swift, instinctual action. Think fight/flight. In sudden threatening situations, this body chemical is released before cortisol has its chance to weigh in on just how threatening the situation is.
See also Cortisol; Norepinephrine
GABA: (Gamma Aminobutyric Acid) This is stored in the Basal Ganglia, the part of the brain that determines one’s pleasure awareness. When the basal ganglia is unblocked, it’s free to release this body chemical. GABA is a stress inhibitor. It’s responsible for calming the nervous system. Where “happy hormones” are concerned, (as GABA is classified) one great analogy is to think of its relationship with endorphins, as endorphins being the gas pedal for “happy highs” and GABA being in idle, for peaceful contentment. With that said, it’s no surprise that GABA aids melatonin for peaceful sleep.
See also Endorphins; Melatonin
Hacks for GABA can be found in Master Toolbox 2
Melatonin: This one determines sleep. It’s often touted as “the Dracula” of the body chemicals, because Melatonin lowers as the sun rises and rises as the sun sets (ideally, of course). When melatonin levels are too low, insomnia and sleep disturbances in general tend to happen. When it’s too high, it inhibits dopamine and causes low energy and chronic fatigue.
Hacks for melatonin can be found in Master Toolbox 2
Norepinephrine: This has a dual purpose. 1) It’s the other part of the adrenal gland (with epinephrine) influenced by cortisol. Where epinephrine is concentrated on immediate action and/or the adrenaline “rush”, Norepinephrine is released a second or two after the fight/flight response of epinephrine. As a stress hormone, it determines whether one is moving into a fresh threat after Epinephrine’s initial reaction and then plans accordingly. For Norepinephrine is focused attention. 2) Part of the dopamine pendulum. As an action-based strategist, it acts as a dopamine converter for actionable behavior. Whereas dopamine says, “I want”, Norepinephrine determines how to get it and, ideally, becomes a powerhouse of executive functioning, motor control and keeping one alert and focused on the goal.
See also Cortisol; Dopamine; Epinephrine
Oxytocin: If you haven’t heard of Attachment Theory, it may be worth your time looking up, because this is one of the two hormones (the other being vasopressin) that influence your attachment style. Sure, it has the reputation for being the “love hormone” because it’s one of primary hormones that are released when we’re falling in love, connecting, bonding with others, and even bringing new life into the world. However, new studies have revealed that oxytocin has a far more dual nature than this. The key phraseology here is social memory that determines our ability to emotionally bond (or not). Oxytocin is increased whenever we’re around those we recognize, and it does not discriminate between positive or difficult relations. The social memory aspect of oxytocin has direct influence on how we predict future events in our minds. In the woman’s body, oxytocin triggers labor and lactation; in the man’s body, it helps to move sperm. Oxytocin is the so-called “feminine” attachment hormone to vasopressin’s so-called “masculine” attachment hormone.
See also Vasopressin
Hacks for oxytocin can be found in Master Toolbox 2
Serotonin: This is considered the counterweight to cortisol. Not only is it a mood stabilizer but it’s also concerned with gut health. When serotonin is too low, head and stomach pains are where one typically feels it in the body; where the mood is concerned, depression, irritability, and chronic fatigue. Note here that low serotonin has been linked to OCD, but any addictive behavior can lead to a serotonin deficiency, such as the “going all in” effect that’s common in Adult Attachment Disorders or Trauma Blocking. When levels are too high, *WARNING ABOUT SEROTONIN SYNDROME* increased heart rate and diarrhea or nausea are bodily signs to look for; where mood is concerned, agitated, restlessness and/or disorientation. It’s important to note that serotonin syndrome can be deadly and is a condition that does not happen unless taking medication to increase serotonin levels. If the signs of high serotonin levels happen after taking medication for it, please STOP taking it immediately.
See also Cortisol
Hacks for serotonin can be found in Master Toolbox 2
Vasopressin: If you haven’t heard of Attachment Theory, it may be worth your time looking up, because this is one of the two hormones (the other being oxytocin) that influence your attachment style. Where oxytocin is concerned with the emotional aspect of bonding, vasopressin is concerned with how to act on it. Vasopressin is the so-called “masculine” hormone to oxytocin’s so-called “feminine” hormone, in that vasopressin is concerned with protecting and guarding. It’s been linked to the balance between autonomy and cooperation, as it enhances and suppresses assertive behavior. In the body, vasopressin is responsible for the concentration of salt and glucose to the kidneys, as it maintains the body’s water retention and urine release. Excessive water intake can produce a vasopressin deficiency, as excessive urination is a primary symptom of vasopressin levels being lowered. Diabetes insipidus is another possible side effect of vasopressin deficiency. SIADH (Syndrome of Inappropriate Antidiuretic Hormone secretion), or hyponatremia are side effects of vasopressin levels being too high, as the reduction in sodium levels fall, resulting in excessive water retention.
See also Oxytocin
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