Trauma and the Default Mode Network (DMN)
When the mind is at rest, it isn’t really resting—it’s engaging in something called the Default Mode Network (DMN). This network of brain regions becomes active when we’re daydreaming, reflecting on ourselves, or recalling memories. For people who have experienced trauma, the DMN often works differently, replaying painful memories or reinforcing negative self-beliefs. At Body and Mind Collective, we help clients understand how trauma impacts the DMN and how therapy can support healthier patterns of thought and self-awareness.
What Is the Default Mode Network (DMN)?
The Default Mode Network is a group of brain regions—including the medial prefrontal cortex, posterior cingulate cortex, and hippocampus—that activates when we’re not focused on external tasks. It’s responsible for:
Self-reflection and sense of identity
Remembering the past and imagining the future
Internal storytelling and meaning-making
Mind-wandering and daydreaming
In a regulated nervous system, the DMN helps us process experiences and create a balanced sense of self.
How Trauma Impacts the DMN
Trauma changes the way the brain functions, including how the DMN operates. Instead of supporting calm reflection, the DMN can become overactive or dysregulated.
Common trauma-related DMN disruptions include:
Intrusive thoughts or flashbacks (the DMN replays traumatic experiences)
Negative self-beliefs (“I’m not safe,” “I’m broken”) reinforced by the brain’s internal storylines
Difficulty staying present (mind-wandering into past trauma or future fear)
Ruminating on shame or guilt instead of processing and releasing experiences
This explains why survivors often feel trapped in cycles of overthinking or self-criticism, even when external life feels safe.
Healing the DMN After Trauma
The good news is that the brain is adaptable. Through neuroplasticity, the DMN can be reshaped to support healthier, more compassionate thought patterns.
At Body and Mind Collective, we use integrative trauma therapy methods that help regulate the DMN and create new neural pathways, including:
Somatic therapy — reconnecting with the body to anchor presence
EMDR — reprocessing intrusive trauma memories stored in the DMN
Mindfulness and meditation — calming the DMN and reducing overactivity
IFS (Internal Family Systems) — reshaping internal narratives and self-concept
Breathwork and yoga — balancing the nervous system and restoring safety
Over time, these practices help reduce intrusive thoughts, ease shame, and cultivate a calmer, more connected inner experience.
Restoring Balance to the Mind
The Default Mode Network is part of what makes us human—it gives us self-awareness, memory, and imagination. But when trauma disrupts the DMN, it can become a source of suffering. Healing is about teaching the DMN to work for you instead of against you, creating new patterns of safety, compassion, and resilience.
At Body and Mind Collective, we believe in the brain’s ability to change and the body’s capacity to heal. By addressing trauma at both the mental and nervous system levels, it is possible to restore balance, self-trust, and peace of mind.
