Feel Better, Live More with Dr. Rangan Chatterjee
Episode: BITESIZE | How To Begin Healing Your Past & How Trauma Impacts Your Physical Health | Dr. Bessel van der Kolk (#564)
Release Date: June 12, 2025

Introduction to the Clip

In this Bite Size episode, Dr. Rangan Chatterjee delves into a profound conversation with Dr. Bessel van der Kolk, a renowned professor of Psychiatry and author of the best-selling book The Body Keeps the Score. This discussion centers on the intricate differences between trauma and stress, the lasting physical impacts of traumatic experiences, and the therapeutic potential of body-focused practices like yoga.

Understanding Trauma vs. Stress

Trauma vs. Stress Defined
Dr. van der Kolk distinguishes trauma from stress by emphasizing the permanence of trauma's effects.

Dr. Bessel van der Kolk [04:31]: "The big difference is when stress is over, it's over... But trauma is almost like a severe stress response that never ends and that starts to change our nervous system and how we react to the world."

While stress is typically a temporary response to specific challenges, trauma induces a long-lasting alteration in an individual's stress response mechanisms, making even minor stimuli feel overwhelmingly intense.

Impact of Trauma on Physical Health

The Body's Imprint of Trauma
Dr. van der Kolk explains how trauma leaves a lasting mark on the body, affecting both the immune system and overall physical health.

Dr. Bessel van der Kolk [05:33]: "The Body Keeps the Score... It affects your immune system. It affects your stress responses. And people who have long trauma histories oftentimes have multiple medical problems."

Traumatic experiences can lead to chronic activation of the fear, fight, or flight responses, which in turn can result in various physical ailments and a perpetually heightened state of arousal.

The Role of Social Support

Social Environment as a Buffer
A critical factor in determining whether trauma leaves a chronic imprint is the presence of a supportive social environment.

Dr. Bessel van der Kolk [07:23]: "The other major factor is the social environment. And who is there for you when something bad happens."

Having supportive relationships can significantly mitigate the impact of trauma, enabling individuals to feel safe and connected, which aids in the healing process.

Body-Focused Therapies as Healing

Yoga and Beyond
Dr. van der Kolk highlights the effectiveness of yoga in trauma therapy, noting its ability to help individuals reconnect with their bodies and calm their nervous systems.

Dr. Bessel van der Kolk [12:41]: "Yoga turned out to be very good for changing people's relationship to their bodily sensations."

He also suggests exploring other body-focused practices like qigong, tai chi, or even tango dancing as potential avenues for healing, emphasizing the importance of finding what resonates personally.

Practical Approaches to Healing Trauma

Establishing Calm and Self-Awareness
The conversation outlines a central philosophy for trauma therapy: helping individuals feel safe within their bodies to facilitate healing.

Dr. Bessel van der Kolk [14:45]: "You are stuck in the stress response syndrome... you open up new pathways of self-experience."

Through practices that promote deep, slow breathing and mindful movement, individuals can alter their physiological responses, reducing anxiety and fostering a sense of calm and presence.

Four Pillars of Trauma Recovery
Dr. van der Kolk emphasizes a multifaceted approach to healing trauma:

1. Becoming Calm and Focused: Techniques like yoga help regulate the nervous system.
2. Maintaining Calm Amid Triggers: Developing resilience to handle reminders of trauma.
3. Being Present: Cultivating mindfulness to stay engaged in the current moment.
4. Not Keeping Secrets from Oneself: Encouraging self-awareness and honesty about one's feelings and experiences.

Dr. Rangan Chatterjee [15:44]: "You've got to find some sort of practice that helps you feel safe in your body... helps you experience what calm feels like."

Encouraging Hope and Action

Empowering Survivors
For individuals feeling trapped by their traumatic experiences, Dr. van der Kolk offers hope by encouraging exploration of various healing modalities and reconnecting with past sources of strength.

Dr. Bessel van der Kolk [18:54]: "Revisit yourself as a survivor, to see what has worked and what hasn't worked... look at what your culture might offer that helps your body feel at home."

He advocates for a personalized approach, where individuals identify and engage in activities that foster a sense of safety, pleasure, and engagement in their bodies.

Conclusion

This episode of Feel Better, Live More provides invaluable insights into the profound effects of trauma on both mental and physical health. Dr. Bessel van der Kolk underscores the importance of body-focused therapies and social support in the healing journey, offering practical strategies for individuals to regain control and reconnect with themselves. By understanding and addressing the bodily imprints of trauma, listeners are empowered to take meaningful steps toward recovery and enhanced well-being.

Notable Quotes:

• Dr. Bessel van der Kolk [02:00]: "When you get traumatized... you really have no control over those intense emotional reactions that happen after a trauma."

• Dr. Rangan Chatterjee [03:31]: "We often think it's the people around us that are causing us to feel a certain way... ultimately it's coming from within us."

• Dr. Bessel van der Kolk [10:40]: "When you get traumatized, that feeling of gut wrench and heartbreak really stays with you and you become an intolerable person to yourself."

• Dr. Rangan Chatterjee [17:44]: "When people can find some sort of practice that helps them feel safe in their body... it's going to help them experience what calm feels like."

For those interested in exploring this topic further, tuning into the full episode of Feel Better, Live More is highly recommended.