Here’s a visual “Nervous System Healing Map” concept turned into a clear, trauma-informed reference you can use to track healing and decision-making:
Nervous System Healing Map
1. Trauma-Rewired Brain
| Brain Region | Trauma Effect | Feeling in Body | Impact on Decisions |
|---|---|---|---|
| Amygdala | Hyperactive threat detection | Anxiety, jumpiness, tension | Overreacts, misreads danger |
| Hippocampus | Encodes trauma as present threat | Intrusive memories, flashbacks | Confuses past with present, skewed safety assessment |
| Medial Prefrontal Cortex (mPFC) | Underactive or disconnected | Foggy, indecisive, uncertain | Hard to integrate signals; impulsive or fear-driven choices |
| Autonomic Nervous System | Chronic fight/flight/freeze | High heart rate, shallow breathing, gut unease | Reactive, survival-driven behaviors |
2. Healing & Regulation
| Healing Action | Brain/Body Effect | Feeling in Body | Decision Outcome |
|---|---|---|---|
| Mindfulness & Body Awareness | Strengthens mPFC & insula | Grounded, centered | Informed, values-based choices |
| Vagal Activation / Breathwork | Boosts parasympathetic tone | Calm, safe, steady | Less reactivity, clearer judgment |
| Boundary Setting | Rewires hippocampus & mPFC integration | Relaxed muscles, chest/abdomen ease | Protects self, reinforces safety |
| Pattern Observation | Trains amygdala to differentiate threat from safety | Confidence, ease | Trustworthy decisions based on real data |
| Sober Reflection / Clarity Practices | Maintains accurate interoception | Light, alert, energized | Avoids substance-driven errors, builds self-trust |
3. Outcome of Nervous System Healing
- Calm: Body no longer in hypervigilance
- Liberation: Choices aligned with values, not fear or manipulation
- Comfort: Ease in presence of self and others
- Nourishment: Actions and relationships feel safe and supportive
- Self-Trust: Nervous system feedback becomes reliable, guiding decisions
Quick Reference for Real-Life Decisions
- Pause & Scan: Check bodily signals—tightness, gut unease, heart rate.
- Observe Patterns: Look for repeated behaviors in self and others.
- Check Alignment: Are actions and decisions in line with your values?
- Regulate: Use breath, grounding, or mindful pauses before acting.
- Reflect: Track choices and feelings to reinforce self-trust over time.
💡 Tip: Keep a small visual chart like this nearby (phone or print) to remind yourself which signals are real, which are trauma echoes, and how regulation restores freedom and clarity.
