Trauma, particularly chronic or developmental trauma, often affects our sense of agency. This is especially true when the people, structures, and systems that are supposed to protect us and create justice refuse to hold abusers accountable. Our sense of agency is particularly affected when abusers are allowed to continue to harm others unfettered. Institutional betrayal furthers the impact of harm to our sense of agency. Non-consensual surgery in 2019 had this effect on me. Since then I have studied and struggled to regain the vital sense of agency stolen by egregious multi-level betrayal trauma. I hope this info will help others regain their sense of agency.
From an Interpersonal Neurobiology (IPNB) perspective, our sense of agency is deeply connected to being present in our body. Agency involves making choices, taking actions, and feeling that we can influence outcomes. When this is compromised, such as from trauma, oppression, or persistent helplessness, it can lead to a sense of disempowerment and a disconnection from the body.
Agency in the Body
We first experience signals of choice and safety in our bodies. But, if we learn that our actions don’t matter—whether because of repeated invalidation, abuse, or other situations where our autonomy is denied—we may distance ourselves from our bodies. We may start to shut down awareness of bodily sensations when these signals don’t seem to result in change or action. Over time, this disconnection becomes a survival adaptation. The body, once a source of agency and self-expression, might begin to feel like a place of discomfort or even betrayal, as its needs or impulses are either ignored or overridden by external forces.
Disconnection As a Survival Adaptation
Disconnection from the body can show up as numbness, dissociation, or difficulty sensing what we truly feel or need. Without the ability to act on the messages from the body, those signals can become muted, leaving a person feeling disconnected from their physical self, their emotions, and their sense of identity. Agency, in this sense, isn’t just about control; it’s about being in relationship with our internal world in a way that feels aligned with our external reality. Without that alignment, the disconnection from the body can deepen, as it becomes harder to trust or even notice the sensations that are meant to guide us through life.
Building Agency Involves Connection
Building a sense of agency, especially after trauma and in the face of collective challenges, involves nurturing our relational and embodied capacities. This process is deeply rooted in connection with ourselves, others, and the broader world.
Attuning to Our Inner Experience
Agency begins with the ability to notice and honor what arises within us, our “felt sense,” also called interoception. By tuning into sensations, emotions, and thoughts without judgment, we can start to recognize our needs, values, and boundaries. This requires cultivating curiosity and compassion toward ourselves, especially for the parts of us shaped by trauma or stress.
Finding Ground in Relationships
Trauma often isolates us, leaving us feeling disconnected and powerless. Rebuilding agency involves creating or strengthening safe and supportive relationships where we feel seen, heard, and valued. These connections remind us that we are not alone and that our experiences matter. Sharing our stories in these spaces can be profoundly healing and empowering.
Acting in Alignment with Our Values
Agency grows when we make choices that align with our values and sense of purpose, even in small ways. This might mean speaking up when it feels safe, advocating for ourselves, or participating in collective actions that reflect what we believe in. Each step, no matter how small, strengthens our capacity to act with intention.
Strengthening Our Capacity for Coherence
In times of collective trauma, it’s easy to feel overwhelmed or fragmented. Practices that help us find coherence—like mindful movement, reflective journaling, or connecting with nature—support a sense of steadiness. These practices help us orient to what feels true and steady within us, even in the midst of uncertainty.
Reclaiming Our Collective Power
Trauma can make us feel that the world is unchangeable or that our efforts don’t matter. Building agency means joining with others to imagine and work toward a better future. Collective action and mutual support remind us that our voices and contributions have power, especially when amplified in community.
Honoring the Process
Building agency is not a linear journey but a spiral, often revisited and reworked as circumstances change. It’s essential to approach this process with patience, recognizing that trauma and external challenges like oppressive systems are real but not immutable. Every small act of courage and care contributes to our capacity to live fully and authentically.
Collective Effort = Progress
In the face of today’s collective stresses, focusing on these principles can help us reclaim a sense of personal and shared power. Together, we can foster resilience and work toward creating environments that support healing and growth.
This post includes content generated by ChatGPT, a language model developed by OpenAI. The AI-generated content has been reviewed and edited for accuracy and relevance.
