The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma

A pioneering researcher transforms our understanding of trauma and offers a bold new paradigm for healing.

Trauma is a fact of life. Veterans and their families deal with the painful aftermath of combat; one in five Americans has been molested; one in four grew up with alcoholics; one in three couples have engaged in physical violence. Dr. Bessel van der Kolk, one of the world's foremost experts on trauma, has spent over three decades working with survivors. In The Body Keeps the Score, he uses recent scientific advances to show how trauma literally reshapes both body and brain, compromising sufferers' capacities for pleasure, engagement, self-control, and trust. He explores innovative treatments—from neurofeedback and meditation to sports, drama, and yoga—that offer new paths to recovery by activating the brain's natural neuroplasticity. Based on Dr. van der Kolk's own research and that of other leading specialists, The Body Keeps the Score exposes the tremendous power of our relationships both to hurt and to heal—and offers new hope for reclaiming lives.

Key Concepts & Themes

Trauma's Impact on Body and Mind

Body Memory - Trauma is stored physically, not just mentally
Nervous System Dysregulation - Fight, flight, freeze responses
Disconnection - From self, body, and others
Re-experiencing - Flashbacks, nightmares, body sensations

Healing Approaches

Top-Down - Talk therapy, cognitive processing
Bottom-Up - Body-based approaches, movement
Horizontal - Connection, relationships, community
Integrative - Combining multiple modalities

Therapeutic Modalities

EMDR - Eye Movement Desensitization and Reprocessing
Somatic Therapies - Body-focused healing
Yoga & Movement - Reconnecting with the body
Neurofeedback - Training brain patterns
Theater & Creative Arts - Expression and integration

Connections to My Notes

Mental Health & Wellness

Mental Health - Understanding trauma's role in mental health
Stress - Chronic stress and trauma responses
Sleep - Trauma's impact on sleep patterns
Wellness Journal - Tracking healing progress
5-Year Health and Wellness Plan - Long-term healing journey

Mind-Body Connection

Exercise - Movement as healing tool
Yoga - Specific trauma-informed practices
Meditation - Mindfulness for nervous system regulation
Bedtime Routine - Creating safety for rest
Flow State - Finding safety in present-moment awareness

Behavioral Patterns

Behavior Change - Understanding trauma-driven behaviors
Habit Tracking - Building healing routines
Environmental Design - Creating safe spaces
Personal Development - Healing as growth journey

Relationships & Connection

Communication Skills - Trauma-informed communication
Leadership Skills - Leading with trauma awareness
Networking - Building safe connections
People - Understanding others' trauma responses

Applied Learning

Personal Applications

Daily Practices - Grounding exercises, body scans
Environment - Creating physical and emotional safety
Relationships - Setting boundaries, building trust
Self-Care - Prioritizing nervous system regulation

Healing Practices I'm Exploring

Morning Movement - Gentle yoga or stretching
Breathing Exercises - For nervous system regulation
Creative Expression - Art, writing, music
Nature Connection - Grounding through outdoor time
Community - Building supportive relationships

Synthesis with Other Books

Atomic Habits - Small healing practices compound over time
Daring Greatly: How the Courage to Be Vulnerable Transforms the Way We Live, Love, Parent, and Lead - Vulnerability in healing journey
Mindset: The New Psychology of Success - Believing in capacity to heal
Grit: The Power of Passion and Perseverance - Persistence through healing challenges

Key Insights

Understanding Trauma

Trauma disrupts the sense of self and safety
The body keeps score even when the mind forgets
Healing requires addressing both body and mind
Connection and safety are fundamental to healing

Path to Healing

Recovery is possible at any stage of life
Multiple pathways exist - find what works for you
Healing happens in relationship and community
The goal is integration, not forgetting

Action Items

Develop daily grounding practice
Explore one body-based therapy
Create safety plan for triggers
Build support network
Track healing progress in Wellness Journal

Powerful Quotes

"The body keeps the score: If the memory of trauma is encoded in the viscera, in heartbreaking and gut-wrenching emotions, in autoimmune disorders and skeletal/muscular problems, and if mind/brain/visceral communication is the royal road to emotion regulation, this demands a radical shift in our therapeutic assumptions."

"Being able to feel safe with other people is probably the single most important aspect of mental health; safe connections are fundamental to meaningful and satisfying lives."

"Trauma results in a fundamental reorganization of the way mind and brain manage perceptions. It changes not only how we think and what we think about, but also our very capacity to think."