In all stages of my healing journey, I often come across advice to “get out of your head and into your body.” While I understand the reasoning behind it, my frequent attempts to apply this advice sometimes leave me feeling anxious. Early on, my nervous system was always on high alert, and the idea of dropping into my body felt far from safe.
I know I’m not alone in this.
For many trauma survivors, especially those who have experienced domestic or sexual violence, the body can feel like a place of danger. So, what do we do? Many of us retreat into our minds because it feels like the only safe place to be.
I’ve tried traditional methods like yoga, meditation, and breathwork — all helpful, but at times, these practices can feel overwhelming. I often feel pressure to perform them “right,” and instead of feeling grounded, I end up feeling frustrated with the lack of results. There was a point where I knew I needed something more gentle—something that didn’t feel like another task to accomplish. That’s when I learned to pay attention to and understand the power of play.
I invite you to stay with me while I explore a few of the questions I once asked about play. See if they resonate with you.
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What is Play in the Context of Trauma Recovery?
When I talk about play, I’m not talking about children running around or being silly. In trauma recovery, play can be any activity that allows us to tap into joy, creativity, and presence — even silliness — without the fear of judgment. It’s not about being perfect or achieving a specific outcome; it’s about engaging with the world and our bodies in ways that feel good and freeing.
For me, play has taken different forms over time, mostly in solo activities. Sometimes, it’s as simple as dancing in my living room when a song moves me. Other times, it’s sitting down with colored pencils, pastels, or other mediums and letting my emotions express themselves through colors and shapes, without worrying about making “art.” Play can also be social—laughing with friends and family. Above all, it needs to feel meaningful, allowing me to feel safe and connected to myself in new ways. For trauma survivors who often feel disconnected or hypervigilant, these small acts of joy and curiosity provide a gentle way to reconnect with the body and emotions.
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Why Play is Crucial for Trauma Survivors
Multiple traumatic experiences left me feeling trapped in a cycle of hypervigilance and survival mode. There were times when I felt like I was constantly on edge, waiting for the next bad thing to happen. In those moments, joy and relaxation seemed impossible, like they belonged anywhere but with me.
Play broke through that heaviness. It created a space where I didn’t have to be serious or guarded; I could simply be in the moment and enjoy smiles and laughter. As trauma survivors, we often lose touch with our ability to relax or have fun because our bodies and minds are so focused on staying safe. Play offered me a chance to feel light, even if just for a little while.
When I allow myself to engage in playful activities, something profound happens: my nervous system begins to settle, and my thoughts slow, allowing me to focus on what I am feeling in my body. Recognizing that I can slow my thoughts, I came to trust myself more—trust that my body could feel good and safe, even for brief moments.
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Why Reconnecting with the Body is Important
The advice to “get out of your head and into your body” is common in trauma recovery for a reason. When we’re stuck in our heads, we often replay fear-based thoughts or get caught in cycles of overthinking. I know firsthand how exhausting that can be. Being present in the body offers a way out of that mental loop—it invites calm, clarity, and grounding.
But for many trauma survivors, being in the body isn’t always easy. Our bodies can feel like foreign or unsafe territory, places where we’ve experienced pain. That’s where play becomes a bridge. Instead of focusing solely on structured techniques, play gives me a way to reconnect with my body on my own terms. There is no right or wrong way to do it, and that freedom—the understanding that I have that choice—makes all the difference.
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How Play Helps Trauma Survivors Reconnect with Their Bodies
It’s no secret that trauma causes a deep disconnection from the body. I spent years living in my head, trying to control my environment through my thoughts because it felt safer than being present in my body. Reclaiming that connection took time, and play was a vital part of that process.
When I allowed myself to embrace the power of play, whether through movement, art, laughter, or other forms, I began to feel more at ease. I started to notice how my body responded to joy—my muscles relaxed, my breath deepened, my thoughts cleared, and I felt stronger. The weight of trauma was lifted, even if just for a moment. Play allowed me to trust my body without fear or judgment, to accept myself as a friend, something I hadn’t thought possible.
I encourage anyone on their trauma recovery journey to explore what play might look like for them. It doesn’t have to be elaborate or performative. It can be as simple as finding small moments of joy in everyday activities, like walking outside, painting, or listening to music that makes you want to dance. The key is to engage with these experiences without pressure or expectation.
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Conclusion
Reconnecting with the body and creating a sense of inner safety are crucial steps in trauma recovery. For me, play has been a powerful, yet gentle tool in that process. It offered me moments of lightness when everything felt heavy, and it gave me permission to experience joy again. Through play, I began to rebuild trust in myself and my body, discovering that healing didn’t have to be all serious—it could also be filled with curiosity and fun.
This is the heart of UnBound Living: finding freedom from the constraints trauma places on our minds, bodies, and spirits. Play allows us to reclaim pieces of ourselves that were once lost and opens the door to living authentically and joyfully. By embracing play, we create space for healing and unlock the freedom to live Deliberately UnBound from the weight of our past.