Have you ever wondered how past trauma affects your ability to manage stress and perform everyday tasks? What if improving executive functioning could help you heal?
When we think of trauma, we often imagine physical injuries, but the impact of emotional trauma is something that many people overlook. Trauma doesn’t just affect our mental health—it can also significantly influence how well we perform tasks that require focus, decision-making, and emotional regulation. As parents, we juggle many responsibilities every day, and stress can quickly become overwhelming. But what if improving certain mental skills could actually help us better manage that stress? That’s what I’ve been diving into lately as I consider how trauma affects executive functioning and, more importantly, how improving it might be a key to healing.
How Trauma Impacts Executive Functioning
Executive functioning refers to a set of mental skills that help us manage our thoughts, actions, and emotions. These skills include things like planning, organizing, emotional regulation, and decision-making. When someone experiences trauma, these mental skills can become impaired. Trauma—especially when it's prolonged—can disrupt the brain's ability to manage daily tasks effectively. It’s not just a matter of feeling overwhelmed or anxious, it’s about the brain literally losing some of its capacity to function properly under stress. Dr. Ellen Reed and Dr. Jason Selk, the founders of LevelUp Game Plan, have noted how trauma affects cognitive performance, especially in parents who are already juggling family life, work stress, and personal challenges. Trauma impacts the prefrontal cortex, the part of the brain responsible for executive functions. When this area is impaired, it can result in poor decision-making, trouble focusing, and difficulty handling stress—something many of us know all too well as parents trying to balance everything.
What Happens to Your Brain When You Experience Trauma?
As we experience trauma, our body goes into “fight or flight” mode. This means our stress hormones spike, and over time, chronic stress can lead to a depletion of energy and mental clarity. Our ability to focus and make rational decisions becomes compromised. If you’ve been struggling to maintain control over your daily life and have found it hard to focus on even the simplest of tasks, you’re not alone. The prolonged exposure to stress that often accompanies trauma takes its toll on our executive functioning, making everyday activities feel more overwhelming.
In one of our discussions, Dr. Selk shared his thoughts on this connection: "Trauma can create long-term disruptions in how we process information, make decisions, and manage emotions. These disruptions often manifest as increased anxiety and stress, which only further deteriorates executive function over time." For many, this means that managing day-to-day tasks—whether it’s work, taking care of kids, or simply being present in the moment—becomes a challenge. But the good news is that you can improve your executive functioning and, in turn, help manage the stress that trauma brings.
Can Improving Executive Functioning Help Heal Stress?
Yes, it can. Research shows that improving executive functioning can help people manage stress more effectively, even when they’re dealing with the aftermath of trauma. It’s not just about "thinking positively"—it’s about reconditioning the brain to respond to stress in healthier ways. One of the simplest and most effective ways to do this is by engaging in regular practices that strengthen your cognitive abilities. This might include things like journaling, mindfulness, and setting goals that help you stay organized and focused.
Dr. Reed emphasizes, “Taking small steps to improve your executive functioning is an investment in your mental wellness. It doesn’t require dramatic changes, just consistent efforts.” This could mean setting aside a few minutes each day to journal or using simple techniques to organize your thoughts. These actions might seem small, but they can make a world of difference in how you respond to stress and how well you handle the demands of life. You can also read more about trauma’s effect on the brain and stress management on Psychology Today's article on executive functioning.
The Link Between Trauma and Stress Reduction
Improving executive functioning skills is closely linked to reducing stress. A major reason for this is that when we can better manage our emotions, plan ahead, and stay organized, our stress levels naturally decrease. Research also shows that practicing mindfulness and adopting a structured routine can reduce the overall impact of stress. For example, journaling and self-reflection can help improve emotional regulation by creating a space to process difficult emotions and reduce anxiety.
I’ve seen it firsthand in my own life—taking just a few minutes each day to reflect and plan has had a huge impact on my mental clarity and overall well-being. If you’re interested in starting this process, I’d recommend beginning with a *dedicated journal* to track your thoughts and feelings. Regular journaling has been proven to improve mental health over time. And the best part? You don’t need to write pages upon pages every day. Just a few simple prompts can help get the ball rolling and start rewiring your brain for better stress management.
Strategies to Improve Executive Functioning
There are plenty of simple strategies you can incorporate into your daily life to start improving your executive functioning. One of the best tools I’ve found is using a structured system to plan my day. It sounds basic, but keeping track of tasks and setting realistic goals can really help me focus and stay on track. When I plan my day out the night before, I wake up with a sense of direction and purpose. This is something I’ve seen work with many of our LevelUp users as well, who report feeling more in control of their lives after setting clear, achievable goals.
Another powerful tool is using the *4 pillars of parenting* to help manage family stress. This framework isn’t just about managing your children—it’s about managing your own stress and functioning better as a parent. By focusing on balance, structure, mindfulness, and communication, parents can reduce the emotional and mental burden that comes with raising children. It’s a simple way to regain control, even when life feels like it’s spinning out of control.
Take Action and Improve Your Mental Health Today
If you’ve been feeling overwhelmed by stress or have been struggling with the aftermath of trauma, it’s time to take action. The good news is that by improving your executive functioning, you can regain control over your life and reduce stress. Start small—whether it’s through journaling, goal setting, or mindfulness techniques. I’ve seen how these practices can truly transform lives, and I’m confident they can help you, too. If you’re ready to make changes and improve your executive functioning, start with our LevelUp Game Plan to give you the tools to succeed.
Trauma doesn’t have to define your life. By working to improve your mental skills and executive functions, you can take significant steps toward healing and managing stress in a healthier, more sustainable way. For more on the science of trauma’s effect on decision-making, check out this APA article on how trauma affects decision-making.