Bessel van der Kolk, MD, and author of the book “The Body Keeps The Score,” saw limitations in the efficacy of drugs as a means of therapy and dedicated his life to exploring natural ways to help people deal with their post-traumatic responses.

He identifies four “fundamental truths”:

(1) our capacity to destroy one another is matched by our capacity to heal one another. Restoring relationships and community is central to restoring well-being;

(2) language gives us the power to change ourselves and others by communicating our experiences, helping us to define what we know, and finding a common sense of meaning;

(3) we have the ability to regulate our own physiology, including some of the so-called involuntary functions of the body and brain, through such basic activities as breathing, moving, and touching; and

(4) we can change social conditions to create environments in which children and adults can feel safe and where they can thrive.

Truth number three struck me as especially interesting. He strongly encourages individuals to be participants rather than patients in their healing process and provides some practical tools to participate.

1. Breathing: practicing deep diaphragmatic breathing or specific mindfulness-based practices like yoga or meditation. These techniques can help regulate a stress response, calming the nervous system, and reducing symptoms of anxiety and PTSD.
2. Moving: Physical activities (yoga, dance, lifting) are powerful tools for regulating the body’s stress response and promoting overall well-being. Van der Kolk discusses how engaging in regular physical movement can help individuals release pent-up energy, process traumatic experiences stored in the body, and foster a sense of control over their physical sensations.
3. Touching: The book explores the therapeutic effects of touch, particularly in the context of somatic experiencing and body-oriented therapies. Van der Kolk discusses how safe, supportive touch from a trusted therapist or loved one can help individuals reconnect with their bodies, regulate their emotions, and address somatic symptoms related to trauma.

You play a crucial role in regulating your physiological functions. The best captain of your ship is you.