Why Trauma Makes You Feel Numb & How to Gently Reconnect
Have you ever felt emotionally flat, checked out, or like you’re just going through the motions? If so, you’re not alone. Living in numbness is a common response to trauma. Many people who’ve experienced trauma describe feeling disconnected from their emotions or detached from their bodies.
This sense of numbness isn’t a personal failure—it’s your nervous system doing its job to keep you safe.
Why Trauma Leads to Numbness
When we go through something overwhelming, especially without the right support, our nervous system may respond by entering a freeze or shutdown state. These are adaptive survival responses designed to protect us from further harm. While they’re helpful in the short term, they can linger long after the danger has passed.
Over time, these protective patterns can make it hard to:
Feel present in your life
Experience joy, creativity, or excitement
Connect emotionally with others or yourself
Recall memories or feel a sense of purpose
Recognizing the Signs of Emotional Disconnection
Numbness can show up in subtle and not-so-subtle ways. Some common signs include:
Feeling emotionally flat or indifferent
Struggling to access or name your feelings
Disconnection from your body or physical sensations
Living on autopilot or lacking motivation
How to Gently Reconnect With Yourself
Healing from trauma and numbing isn’t about pushing yourself to “feel more.” It’s about slowly and safely inviting yourself back into connection. The process is gentle, compassionate, and unique to you.
Here are three ways to begin:
1. Engage Your Senses
Notice what you can see, hear, touch, smell, and taste in your current environment. Even something as simple as the texture of a blanket, the sound of birds outside, or the scent of your tea can help anchor you in the present moment.
2. Move in Small Ways
Swaying, stretching, or pressing your feet into the floor are gentle ways to bring sensation back to the body. These movements can be grounding without being overwhelming.
3. Offer Yourself Compassion
Numbness is a protective strategy—not something to be judged. Meet yourself with patience and curiosity. You are not broken; your body has simply been working hard to keep you safe.
Reconnection Is Possible
The journey back to feeling doesn’t have to be dramatic or painful. With small, supportive steps, you can begin to rebuild trust with your nervous system and reconnect with your emotions and sense of self.
Your body wants to heal. It just needs the right tools and the safety to begin.
About the Author
Shai Maxine is a trained somatic practitioner specializing in helping people navigate stress, chronic pain, and emotional overwhelm. With years of experience guiding clients toward greater ease and connection, Shai offers practical tools rooted in somatic awareness and mindfulness. When not working, Shai enjoys hiking, cooking, creating art, and petting as many dogs as she can. Follow along on instagram @shai.maxine
