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Everyday Trauma: Training Your Brain to Heal from Stress and Reframe the Past
In Tracey Shors' Everyday Traumas, a neuroscientist explores how trauma impacts the brain, especially for women—and how we can learn to heal ourselves ...
191 pages, Kindle Edition
Published December 14, 2021
113 people are currently reading
3447 people want to read
About the author
Tracey Shors
1 book23 followersTracey J. Shors, Ph.D. is Distinguished Professor in Behavioral and Systems Neuroscience in the Department of Psychology and a member of the Center for Collaborative Neuroscience at Rutgers University. With 150 scientific publications in journals including Nature, Science, PNAS and Nature Neuroscience, her work has been featured in Scientific American, The New York Times, The Washington Post, and on NPR and CNN. Dr. Shors recently was awarded the W. Horsley Gantt Medal from the Pavlovian Society for the "noble pursuit of truth." You can find her book "Everyday Trauma" online and at major bookstores.
Dr. Shors' research program studies how our brains -- especially women's brains -- ruminate on trauma-related memories and how this process can interfere with our everyday lives, while making still more memories. Dr. Shors is also focused on identifying effective tools for reducing repetitive thoughts that reinforce our everyday traumas. Her brain fitness program, known as MAP Train My Brain combines “mental and physical” training with silent meditation and aerobic exercise to decrease trauma-related and repetitive thoughts, as well as symptoms of depression and anxiety. By understanding how and why our brain tend to ruminate, while training them with new mental and physical skills, we are better equipped to leave our pasts behind and live in a brighter future.
Dr. Shors' research program studies how our brains -- especially women's brains -- ruminate on trauma-related memories and how this process can interfere with our everyday lives, while making still more memories. Dr. Shors is also focused on identifying effective tools for reducing repetitive thoughts that reinforce our everyday traumas. Her brain fitness program, known as MAP Train My Brain combines “mental and physical” training with silent meditation and aerobic exercise to decrease trauma-related and repetitive thoughts, as well as symptoms of depression and anxiety. By understanding how and why our brain tend to ruminate, while training them with new mental and physical skills, we are better equipped to leave our pasts behind and live in a brighter future.
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Displaying 1 - 30 of 86 reviews
February 13, 2022
Tracey Shors is a neuroscientist and professor, and in her new book “Everyday Trauma: Remapping the Brain’s Response to Stress, Anxiety and Painful Memories for a Better Life” she uses a method of her devising (MAP Train my Brain) to help those dealing with trauma, including PTSD.
The book itself is divided into three parts; in the first one, Shors talks about the influence of trauma and long-term stress on the brain and she identifies the “two forms” of trauma. Secondly, Shors focuses on the brain itself and how it works, especially in relation to depression and anxiety, with a focus on female brains (as they seem to differ from male brains in the way they process and deal with stressful events) and lastly, Shors introduces her MAP method.
I found the first section of this novel to be really interesting, and Shors writes as if she is speaking to a general audience, with understandable, non-sciency language. “Everyday Trauma” is very easy to read, language speaking, although she does include a lot of data and research conclusions drawn from other studies (so if that’s not your thing…………….). The second part of the novel was not new information to me, as I have an avid interest in the brain and how it works, so although it was interesting, it was definitely more of a review. After all of the interesting information she provides us, Shors then reveals her MAPS method which turns out to be nothing more than meditation and physical exercise (for those of us, like me, who currently or previously suffer from any type of mental illness, these methods are the first things prescribed to sufferers by non-sufferers. So much so, I am rolling my eyes).
Shors makes it a point to focus on female brains, so this novel is likely not going to interest the male reader for too long. That being said, there is not much research done on the effect of stress/trauma on the female OR male brains, so the comparisons do not entail too much, and encourage the readers to draw their own conclusions.
Overall, “Everyday Trama” is a short read, with digestible language. It provides some new information on the brain, but mostly review (if you’re a brain nerd like myself) and although it may provide readers with some interesting information on how the brain processes stress and trauma, it doesn’t really provide much of a solution for sufferers. “Everyday Trauma” provides an intriguing look at “your brain on stress”, and I learned a thing or two within its pages.
The book itself is divided into three parts; in the first one, Shors talks about the influence of trauma and long-term stress on the brain and she identifies the “two forms” of trauma. Secondly, Shors focuses on the brain itself and how it works, especially in relation to depression and anxiety, with a focus on female brains (as they seem to differ from male brains in the way they process and deal with stressful events) and lastly, Shors introduces her MAP method.
I found the first section of this novel to be really interesting, and Shors writes as if she is speaking to a general audience, with understandable, non-sciency language. “Everyday Trauma” is very easy to read, language speaking, although she does include a lot of data and research conclusions drawn from other studies (so if that’s not your thing…………….). The second part of the novel was not new information to me, as I have an avid interest in the brain and how it works, so although it was interesting, it was definitely more of a review. After all of the interesting information she provides us, Shors then reveals her MAPS method which turns out to be nothing more than meditation and physical exercise (for those of us, like me, who currently or previously suffer from any type of mental illness, these methods are the first things prescribed to sufferers by non-sufferers. So much so, I am rolling my eyes).
Shors makes it a point to focus on female brains, so this novel is likely not going to interest the male reader for too long. That being said, there is not much research done on the effect of stress/trauma on the female OR male brains, so the comparisons do not entail too much, and encourage the readers to draw their own conclusions.
Overall, “Everyday Trama” is a short read, with digestible language. It provides some new information on the brain, but mostly review (if you’re a brain nerd like myself) and although it may provide readers with some interesting information on how the brain processes stress and trauma, it doesn’t really provide much of a solution for sufferers. “Everyday Trauma” provides an intriguing look at “your brain on stress”, and I learned a thing or two within its pages.
September 11, 2021
I picked up this book to potentially help process some memories and lead to healing. The first half of this book talks about trauma, it's impact on the brain, and how many people process these memories. It's very data heavy and at times, I'm not sure if it was meant for me, a very non-sciency reader. It was interesting to read but mostly dry material.
Halfway in the author introduces a combination of meditation and exercise activities that help you remap your brain. It's helpful but feels overly simplistic. It didn't speak to my need to understand the impact of past traumatic events and how it has influenced my life now and how I can heal.
With that said, it's a fairly interesting book even if not fully satisfying.
Halfway in the author introduces a combination of meditation and exercise activities that help you remap your brain. It's helpful but feels overly simplistic. It didn't speak to my need to understand the impact of past traumatic events and how it has influenced my life now and how I can heal.
With that said, it's a fairly interesting book even if not fully satisfying.
December 26, 2021
This book provides information to explain how the brain responds to trauma more in-depth. It also shows the positive side of our life and how we can learn to reflect on positive things or put even the negative things in context, so we don't go down holes. This doesn't mean we can never ruminate or think about bad things, but we can be more aware of what our brains are doing when we're having negative thoughts.
The author obviously put a lot of research, time, and expertise into this book. I learned a lot from this book. I've thought a lot, as many people have in today's world, about all the trauma we are experiencing and its effects. I think this book will help so many people going through hard times and struggling with past and present trauma.
To listen to my interview with the author, go to my podcast at:
https://zibbyowens.com/transcript/tra...
The author obviously put a lot of research, time, and expertise into this book. I learned a lot from this book. I've thought a lot, as many people have in today's world, about all the trauma we are experiencing and its effects. I think this book will help so many people going through hard times and struggling with past and present trauma.
To listen to my interview with the author, go to my podcast at:
https://zibbyowens.com/transcript/tra...
October 22, 2022
This book doesn’t add any new insights that aren’t covered in other (much better written) books.
May 8, 2024
This was a useful overview of how trauma forms forms the mind of a person, how it affects the brain and life and in what ways. Was great to get an overview of the typical therapy techniques. The author then suggest her MAP(mental and physical exercise) method to aid in overcoming the effects of trauma and overcoming depression and anxiety. It's not a solution that will heal and fix everything, but definitely a step towards healthy dealing with it, especially if therapy is not available.
June 21, 2024
Well-researched book that goes into a lot of detail about the effect of trauma on the brain. It had a lot of really cool information but ended up being much more technical than I expected. That made sense for the topic, of course, but I was hoping for some more methods to use in every day life as well. Her suggestion does sound interesting and I’ll be trying it out as soon as I feel physically fit enough for it again in a few weeks.
February 27, 2022
Very narrowly focused, but also dumbed down. With the exception of the brain anatomy portion, written at about a sixth grade level.
I really couldn't get anything out of it personally, because it focused entirely on women's trauma, which isn't something I need or want or care to know about. I was interested in everyday trauma, as the title suggests, but have absolute zero interest in women's trauma. Alas for the lack of truth in advertising! If the author had been more honest, I wouldn't have even bothered to pick this up.
There's also a really suspicious, slightly hostile insistence on binary gender that's no longer appropriate in science or medicine. The author acknowledges sexual orientation (once in passing), but never gender identity or expression or transgender individuals. Just more exclusionary fake 'feminism', I guess.
Overall, I don't see anything of value in this book. Just somebody trying to line her pockets with gimmicks and bullshit. It is very Goop.
Read instead: The Body Keeps the Score (van der Kolk); imperfect and older, but intellectually superior in every possible way.
I really couldn't get anything out of it personally, because it focused entirely on women's trauma, which isn't something I need or want or care to know about. I was interested in everyday trauma, as the title suggests, but have absolute zero interest in women's trauma. Alas for the lack of truth in advertising! If the author had been more honest, I wouldn't have even bothered to pick this up.
There's also a really suspicious, slightly hostile insistence on binary gender that's no longer appropriate in science or medicine. The author acknowledges sexual orientation (once in passing), but never gender identity or expression or transgender individuals. Just more exclusionary fake 'feminism', I guess.
Overall, I don't see anything of value in this book. Just somebody trying to line her pockets with gimmicks and bullshit. It is very Goop.
Read instead: The Body Keeps the Score (van der Kolk); imperfect and older, but intellectually superior in every possible way.
March 12, 2022
This has some really interesting information in regards to current scientific understanding of trauma in the brain. But the actual explanation of remapping doesn't happen until you're already 3/4 of the way through the book -- so a little bit to get through just to justify the title but still a fascinating read.
January 21, 2022
I read a lot of these types of books. Most of them go to great lengths to explain to what and the why but rarely give actionable hows. This one gives clear and super easy to executive hows as well as lots of info to convince why.
June 23, 2023
Full of great information about trauma recovery and helpful introduction to the MAP method of resilience building
February 15, 2022
While this book is quite concise, I did find it interesting. It is a nice, general overview on the subject of trauma and various treatment methods. She includes a lifestyle change that she uses and has found to statistically improve rumination and depression in those diagnosed with PTSD. There are tons of sources in the back of the book for the reader to further research her studies. I loved the emphasis on neuroscience and how scans were used to collaborate various methods she utilized.
January 18, 2022
Everyday Trauma: Remapping the Brain's Response to Stress, Anxiety, and Painful Memories for a Better Life by Tracey PhD Shors
Published December 14, 2021
Everyone experiences trauma. Whether a specific harrowing event or a series of stressful moments that culminate over time, trauma can echo and etch itself into our brain as we remember it again and again throughout our lives.
In Everyday Trauma, neuroscientist Dr. Tracey Shors examines trauma with a focus on its pervasive nature—how it can happen at any time, through big or small events, and how it often reappears in the form of encoded memory. Her research reveals that when we are reminded of our trauma, reliving that tragic moment copies yet another memory of it in our brain, making it that much more difficult to forget. Dr. Shors also explores the neuroscience behind why women in particular are more vulnerable to stress and traumatic events, setting them up to be three times more likely than men to suffer PTSD.
With potential long-term consequences such as addiction, anxiety, depression, and PTSD, trauma can have a lasting impact on both the brain and body. Dr. Shors illuminates the effective tools that can reduce the repetitive thoughts that reinforce our traumas, including cognitive-based therapies and trauma-informed care such as her own groundbreaking program, a combination of mental and physical training called MAP Training.
By understanding how our brain responds to trauma and practicing proven techniques that can train our brains and help us let go of our tragic memories—whatever they may be—we are better equipped to leave our traumatic pasts behind and live in a brighter present.
Published December 14, 2021
Everyone experiences trauma. Whether a specific harrowing event or a series of stressful moments that culminate over time, trauma can echo and etch itself into our brain as we remember it again and again throughout our lives.
In Everyday Trauma, neuroscientist Dr. Tracey Shors examines trauma with a focus on its pervasive nature—how it can happen at any time, through big or small events, and how it often reappears in the form of encoded memory. Her research reveals that when we are reminded of our trauma, reliving that tragic moment copies yet another memory of it in our brain, making it that much more difficult to forget. Dr. Shors also explores the neuroscience behind why women in particular are more vulnerable to stress and traumatic events, setting them up to be three times more likely than men to suffer PTSD.
With potential long-term consequences such as addiction, anxiety, depression, and PTSD, trauma can have a lasting impact on both the brain and body. Dr. Shors illuminates the effective tools that can reduce the repetitive thoughts that reinforce our traumas, including cognitive-based therapies and trauma-informed care such as her own groundbreaking program, a combination of mental and physical training called MAP Training.
By understanding how our brain responds to trauma and practicing proven techniques that can train our brains and help us let go of our tragic memories—whatever they may be—we are better equipped to leave our traumatic pasts behind and live in a brighter present.
Read
January 31, 2024Definitely written for layperson. It's pretty light on the science but it's inspiring to see someone take their research in animals and make it transferable to advice that the general public can use to better themselves
February 14, 2023
REVIEW: Everyday Trauma by Tracey Shors, Ph.D.
Everyone experiences trauma. Whether it's a specific event or a series of stressful moments that accumulate over time, trauma can affect our brains as we ruminate on what happened repeatedly.
In Everyday Trauma, neuroscientist Dr. Tracey Shors brilliantly examines how trauma functions; how it can happen at any time, and how it changes the structure of our brains, whether through small or big events.
In this riveting book, you will find:
What trauma is and how it differs from stress;
The different forms of everyday trauma;
How rumination can disrupt our lives;
How to reduce the repetitive thoughts that reinforce our everyday trauma.
How women are more likely to be vulnerable to stress and traumatic events.
A brain fitness program developed by the author.
My thoughts on this book
As someone who has never read a book about trauma and stress, I was surprised by how approachable the book was. I was able to get a good grasp of everything related to trauma.
Furthermore, I enjoyed the thorough research including the most exciting discoveries on the brain. It's a very accurate book, explained in such a graceful manner.
Also, as I was reading it, I got invested in trying to understand my past life to see where traumatic events may have started and caused me to be the person I am today. And, to top it all off, the author walks us through a brain fitness program called MAP Train My Brain, which is quite practical for everyone.
Why should you read it?
Because whether you know it or not, you may have gone through a traumatic experience/s, thus, you will find the book useful and very accessible.
Everyone experiences trauma. Whether it's a specific event or a series of stressful moments that accumulate over time, trauma can affect our brains as we ruminate on what happened repeatedly.
In Everyday Trauma, neuroscientist Dr. Tracey Shors brilliantly examines how trauma functions; how it can happen at any time, and how it changes the structure of our brains, whether through small or big events.
In this riveting book, you will find:
What trauma is and how it differs from stress;
The different forms of everyday trauma;
How rumination can disrupt our lives;
How to reduce the repetitive thoughts that reinforce our everyday trauma.
How women are more likely to be vulnerable to stress and traumatic events.
A brain fitness program developed by the author.
My thoughts on this book
As someone who has never read a book about trauma and stress, I was surprised by how approachable the book was. I was able to get a good grasp of everything related to trauma.
Furthermore, I enjoyed the thorough research including the most exciting discoveries on the brain. It's a very accurate book, explained in such a graceful manner.
Also, as I was reading it, I got invested in trying to understand my past life to see where traumatic events may have started and caused me to be the person I am today. And, to top it all off, the author walks us through a brain fitness program called MAP Train My Brain, which is quite practical for everyone.
Why should you read it?
Because whether you know it or not, you may have gone through a traumatic experience/s, thus, you will find the book useful and very accessible.
Want to read
September 30, 2022I am always particularly interested in books about processing trauma, and so I was very drawn to this title when I saw it on NetGalley. Everyday Trauma is an intro book to the topic and is data heavy in the first half (focused on neuroscience) and more interactive in the following half.
I liked this mix because it felt like it laid a great foundation about how trauma works inside your brain, and then moved on to how you can "remap your brain" through difference exercises and practices.
All in all, I found that this was a solid introduction to the topic and I enjoyed the balance of information vs. actionable steps. Thank you to Flatiron Books for my review copy.
I liked this mix because it felt like it laid a great foundation about how trauma works inside your brain, and then moved on to how you can "remap your brain" through difference exercises and practices.
All in all, I found that this was a solid introduction to the topic and I enjoyed the balance of information vs. actionable steps. Thank you to Flatiron Books for my review copy.
October 27, 2023
I have been at an all time low with cptsd lately and this book took me from not wanting to get out of bed to me going for a run. A RUN. It was interesting enough to keep me distracted from the painful memories long enough and thoroughly enough for me to really learn something about my trauma processing, which was so validating. My therapist likely won’t be thrilled with the very very long page of notes I will be bringing to our next session. 😂 but wow, this book got me through the day and likely will get me through many more. I feel like I owe this author my sanity. Very grateful to have come across this
June 13, 2024
Maybe 3.5 stars? I feel mostly neutral about this book, except there are some fascinating bits about the brain (I find most anything about the brain fascinating) and I will definitely try the exercises she recommends (I already have started, and see their potential) but overall I don’t feel like this book had much in the way of stunning insights. Ultimately (spoiler alert), she recommends meditation and exercise in a specific way. I wouldn’t want to disuade anyone from reading it, but it’s not making my socks roll up and down.
January 24, 2023
Everyday Trauma: Remapping the Brain's Response to Stress, Anxiety, and Painful Memories for A Better Life by Dr. Tracey Shors.
The title really gives it all away haha.
Dr. Tracey Shors starts her book with examples of trauma from her life and the lives of those around her; How we react to fearful situations and how we respond to similar situations in the future.
3 of the main points I took from the book are:
1) STOP RUMINATING. Reliving you memories over and over and over again is terrible for your brain and coping with trauma. You are just saving the same file again and again in your mind, but each time you do it the memory is now different. You aren't the same person you were when this memory happened, therefore you aren't seeing it through the same eyes, or age, or level of knowledge. You're just piling this memory on top of it self on loop. It's unhealthy. We all do it, but it's most healthy to catch yourself and stop.
2) Our brains are never done learning. They are constantly making new brain cells that die off if they aren't excersized, and, theoretically, they believe that people who suffer from depression and anxiety and related mental health issues are those who aren't taking care of their new brain cells. Which leads into point 3...
3) MAP training! Mental and physical training! So, the training is you do 20 minutes of silent sitting meditation. 10 minutes of silent walking meditation, and 30 minutes of an aerobic excersize 2 - 3 times a week.
This is supposed to help fuel those new brain cells with oxygen as well as help you ruminate less. Just throw is learning things to lock those new brain cells in.
This is something I want to start doing, but it's winter and I hate starting new things in the winter. It's hibernating season.
The title really gives it all away haha.
Dr. Tracey Shors starts her book with examples of trauma from her life and the lives of those around her; How we react to fearful situations and how we respond to similar situations in the future.
3 of the main points I took from the book are:
1) STOP RUMINATING. Reliving you memories over and over and over again is terrible for your brain and coping with trauma. You are just saving the same file again and again in your mind, but each time you do it the memory is now different. You aren't the same person you were when this memory happened, therefore you aren't seeing it through the same eyes, or age, or level of knowledge. You're just piling this memory on top of it self on loop. It's unhealthy. We all do it, but it's most healthy to catch yourself and stop.
2) Our brains are never done learning. They are constantly making new brain cells that die off if they aren't excersized, and, theoretically, they believe that people who suffer from depression and anxiety and related mental health issues are those who aren't taking care of their new brain cells. Which leads into point 3...
3) MAP training! Mental and physical training! So, the training is you do 20 minutes of silent sitting meditation. 10 minutes of silent walking meditation, and 30 minutes of an aerobic excersize 2 - 3 times a week.
This is supposed to help fuel those new brain cells with oxygen as well as help you ruminate less. Just throw is learning things to lock those new brain cells in.
This is something I want to start doing, but it's winter and I hate starting new things in the winter. It's hibernating season.
August 21, 2024
I feel like I read a decent amount of similar books, usually receiving similar information. But I really liked this one as it presented some new information. It was also communicated well. 4.5 ⭐️
April 22, 2024
The first half to 2/3 of the book was very scientific in nature, speaking about the brain, and how memories are formed. It was interesting, but if you’re looking for a book that will help you process trauma, this might not be it. There are some exercises towards the back where she tells you about her mind exercise method and they sound like good methods, but it took the majority of the book to get to that point.
March 5, 2022
I thought the first half was a really good everyday person's description of trauma and it's effects on the brain. The second half was OK but felt repetitive and sales pitchy. Highly recommend the first half but if you're bored with the second half, fair warning it doesn't really pick back up.
February 27, 2022
A very informative book on the workings of a brain effected by trauma. Interested to try the MAP technique in my own life, and I appreciate it's something anyone can do regardless of their life situation.
June 29, 2023
I am intrigued with the human brain. There is so much more to know than I can imagine.
This book talks about the combination of both mental and physical exercise and our role in creating intentional habits to remap our brain activity.
It is no surprise that our brains and bodies have a natural flow of habits. We get good at what we practice. What thoughts do we entertain? What actions do we practice? Does it lead up to what we want to be as a result?
When it's been awhile since I've worked out or watched what I've eaten, I notice a change in my physical appearance and how my body feels. But my mental state flies under the radar.
A word I learned from this author was rumination. The thinking through of unproductive thoughts but with no real resolve or healing. Only leaving room for the growth of guilt and condemnation.
They seem small and innocent but becomes a nasty habit I would rather live without.
This book talks about the combination of both mental and physical exercise and our role in creating intentional habits to remap our brain activity.
It is no surprise that our brains and bodies have a natural flow of habits. We get good at what we practice. What thoughts do we entertain? What actions do we practice? Does it lead up to what we want to be as a result?
When it's been awhile since I've worked out or watched what I've eaten, I notice a change in my physical appearance and how my body feels. But my mental state flies under the radar.
A word I learned from this author was rumination. The thinking through of unproductive thoughts but with no real resolve or healing. Only leaving room for the growth of guilt and condemnation.
They seem small and innocent but becomes a nasty habit I would rather live without.
January 22, 2023
There's nothing wrong with this book, per se. But it could have been so much better and more useful. I don't sense that's the author's fault, but poor guidance on the part of the editor/publisher, whose job is to guide scientists away from being too opaque for the general reading populace.
Shors is a neuroscientist and does a good job presenting, if dryly, the mechanisms of the brain's response to trauma. She explains, from a neuroscientific perspective — that is, in terms of neurobiology and, to a lesser extent, neurochemistry — how the brain processes the experience of events into memory creation and onward to feelings and emotions. She prepares the reader with a solid baseline in the nature and types of "everyday" trauma, and how stress and trauma impact us.
All of this is logical and clear, if dry and formatted in such a way as to lead one with little-to-no post-high school scientific knowledge to their eyes glazing over. A neuroscientist should know that at least some of her readers would benefit from graphics to explain more complex issues, to understand how neurons and the hippocampus and whatnot work in anatomical and chemical context.
So, it's accurate, if painfully dry. Shors employs almost no humor, and for most of the book goes back to the same well of limited examples, like the different experiences of two people in the same car accident. The tone and pace do not lend themselves to being accessible to the layman who lacks sufficient grounding in the biological sciences. Again, there's nothing wrong with this, unless you're struggling with maintaining attention and interest; I suspect many readers have walked away without getting to the useful part of the book.
Shors also spends a good central chunk of the book talking about the role of rumination in the experience of ongoing anxiety due to trauma. This is an important topic, and one that could have been vastly improved by colorful anecdotes about real people's lives; instead, it was repetitive, discussed far more at the biological level than the psychosocial level, and made me feel that Shors' editor should have paired her with a writer with a lighter, more deft touch at human connection.
Some people have complained that the main focus of the book is women's experiences of trauma. While more of her research includes women, that makes sense given that until recently, almost all of the research on PTSD in both academic and popular literature has focused on the male experience of trauma. This is righting the boat, leveling the field, or whatever. Everyday trauma is experienced by both men and women, but in different ways. The study of men's experience of both battlefield trauma and everyday trauma is different, as she explains, and women are far more likely to seek help and to volunteer to participate in research.
So, could the book's title have referenced that there's a greater focus on women? Sure. But since NONE OF THE OTHER BOOKS focusing mostly on male trauma bother to mention that, I'm OK with Shors' focus on her research in women. Dudes, it doesn't always have to be about you. ;-) Plus, the practical applications of her research are not gender-specific.
The main concern I have with the book is that the title and subtitle, Everyday Trauma: Remapping the Brain's Response to Stress, Anxiety, and Painful Memories for a Better Life leads the reader to expect that this is a book about the actionable way to improve one's life and recover from trauma.
The book itself (not counting the scientific/academic citations) is only 164 pages. The precursor material about the neuroscience and (to a lesser extent) psychology of trauma takes up 110 pages. Then there's a (frankly quite useful) recap of available therapies for stress and trauma, up through page 126.
Shors does not begin to discuss her actual, actionable approach to remapping the brain's response until page 138, and continues only until page 144. Merely seven entire pages of the book tell you what to do., and there's a couple dozen closing pages of anecdotes!
Basically, the reason most people would grab this book is a block of text equivalent to a longish blog post, and the entire thing can be summarized as: meditate on your breathing for 20 minutes, medicate on your steps for 10 minutes, and then get vigorous aerobic exercise for 30 minutes, all without breaks in between, and do it a few times a week. Someone else added spoiler warnings for a similar sentence; I'm not going to do this.
There's nothing wrong with any of this, but it's disappointing. I suspect those who most need the advice would struggle with paying attention to the 130 or so pages until the advice arrives, and then so little context and troubleshooting supports the advice (for people who have difficulty with, or are unable to participate in either the meditative or physical aspects), such that I imagine readers deflating. The book one expects from the marketing (and even the subtitle) would have minimized the dry, if accurate, textbook-like preceding pages and would have augmented the actionable material with more guidance for applying it. I would have enjoyed that book.
Technically, the writing is without flaw. There's nothing outside of the realm of science that is hard to understand, and if one is able to understand the science, that aspect is likely interesting to the layman. I have no doubt that Shors is a talented neuroscientist and researcher. I'd like to note that she ended the book with a short anecdote about the application of the method during the early parts of the COVID pandemic. Expanding the book to include more of that would have been a great idea. The non-scientists (and non-science-oriented) among us might have found the book more compelling and both intellectually and emotionally accessible.
Shors is a neuroscientist and does a good job presenting, if dryly, the mechanisms of the brain's response to trauma. She explains, from a neuroscientific perspective — that is, in terms of neurobiology and, to a lesser extent, neurochemistry — how the brain processes the experience of events into memory creation and onward to feelings and emotions. She prepares the reader with a solid baseline in the nature and types of "everyday" trauma, and how stress and trauma impact us.
All of this is logical and clear, if dry and formatted in such a way as to lead one with little-to-no post-high school scientific knowledge to their eyes glazing over. A neuroscientist should know that at least some of her readers would benefit from graphics to explain more complex issues, to understand how neurons and the hippocampus and whatnot work in anatomical and chemical context.
So, it's accurate, if painfully dry. Shors employs almost no humor, and for most of the book goes back to the same well of limited examples, like the different experiences of two people in the same car accident. The tone and pace do not lend themselves to being accessible to the layman who lacks sufficient grounding in the biological sciences. Again, there's nothing wrong with this, unless you're struggling with maintaining attention and interest; I suspect many readers have walked away without getting to the useful part of the book.
Shors also spends a good central chunk of the book talking about the role of rumination in the experience of ongoing anxiety due to trauma. This is an important topic, and one that could have been vastly improved by colorful anecdotes about real people's lives; instead, it was repetitive, discussed far more at the biological level than the psychosocial level, and made me feel that Shors' editor should have paired her with a writer with a lighter, more deft touch at human connection.
Some people have complained that the main focus of the book is women's experiences of trauma. While more of her research includes women, that makes sense given that until recently, almost all of the research on PTSD in both academic and popular literature has focused on the male experience of trauma. This is righting the boat, leveling the field, or whatever. Everyday trauma is experienced by both men and women, but in different ways. The study of men's experience of both battlefield trauma and everyday trauma is different, as she explains, and women are far more likely to seek help and to volunteer to participate in research.
So, could the book's title have referenced that there's a greater focus on women? Sure. But since NONE OF THE OTHER BOOKS focusing mostly on male trauma bother to mention that, I'm OK with Shors' focus on her research in women. Dudes, it doesn't always have to be about you. ;-) Plus, the practical applications of her research are not gender-specific.
The main concern I have with the book is that the title and subtitle, Everyday Trauma: Remapping the Brain's Response to Stress, Anxiety, and Painful Memories for a Better Life leads the reader to expect that this is a book about the actionable way to improve one's life and recover from trauma.
The book itself (not counting the scientific/academic citations) is only 164 pages. The precursor material about the neuroscience and (to a lesser extent) psychology of trauma takes up 110 pages. Then there's a (frankly quite useful) recap of available therapies for stress and trauma, up through page 126.
Shors does not begin to discuss her actual, actionable approach to remapping the brain's response until page 138, and continues only until page 144. Merely seven entire pages of the book tell you what to do., and there's a couple dozen closing pages of anecdotes!
Basically, the reason most people would grab this book is a block of text equivalent to a longish blog post, and the entire thing can be summarized as: meditate on your breathing for 20 minutes, medicate on your steps for 10 minutes, and then get vigorous aerobic exercise for 30 minutes, all without breaks in between, and do it a few times a week. Someone else added spoiler warnings for a similar sentence; I'm not going to do this.
There's nothing wrong with any of this, but it's disappointing. I suspect those who most need the advice would struggle with paying attention to the 130 or so pages until the advice arrives, and then so little context and troubleshooting supports the advice (for people who have difficulty with, or are unable to participate in either the meditative or physical aspects), such that I imagine readers deflating. The book one expects from the marketing (and even the subtitle) would have minimized the dry, if accurate, textbook-like preceding pages and would have augmented the actionable material with more guidance for applying it. I would have enjoyed that book.
Technically, the writing is without flaw. There's nothing outside of the realm of science that is hard to understand, and if one is able to understand the science, that aspect is likely interesting to the layman. I have no doubt that Shors is a talented neuroscientist and researcher. I'd like to note that she ended the book with a short anecdote about the application of the method during the early parts of the COVID pandemic. Expanding the book to include more of that would have been a great idea. The non-scientists (and non-science-oriented) among us might have found the book more compelling and both intellectually and emotionally accessible.
December 8, 2023
Totally Nonsense
July 29, 2022
A must-read those who suffer from stress and trauma and for clinicians who treat them
In her thoroughly researched, engaging and elegant book, Dr. Tracey Shors has created a seminal guide for those who suffer from stress and trauma and the clinicians who are in training to treat them, by explaining the benefits of — and likely mechanisms behind — the profound relief and focus that can come from simply practicing meditation followed by aerobic activity. This is Dr. Shors’s specialized yet accessible version of mental and physical brain training (aka “MAP Training”) that has been shown to produce long-lasting results in as little as one session per week for six weeks.
Throughout her book, Dr. Shors is indefatigable with her inspirational message that, especially because the brain is always changing and because of her discovery that learning keeps new neurons alive to encode memories, anyone can (and should) take advantage of the brain’s ability to grow and change in order to provide themselves with relief from stress and trauma as well as renewed life-focus.
First, Dr. Shors covers the complicated and interdependent relationship among stress, trauma, fear, reflex, self-talk, rumination, operative learning, breathing, exercise, and the formation and retention of neurons and neural connections. Then she explains the mechanisms behind the most common methods for treating stress and trauma—such as prolonged exposure and cognitive processing therapies, mindfulness-based stress reduction, and antidepressants and anti-anxiety medication. Then, after highlighting that current treatments are inaccessible to many trauma and stress sufferers due to costs and personal circumstances, Dr. Shors describes a brain fitness program that anyone can do and that provides relief from stress along with renewed life-focus. Finally, Dr. Shors explains the likely mechanism as to why meditation followed by aerobics is so effective at reducing ruminating and depressive thoughts while enhancing overall well-being.
The protocol that Dr. Shors has developed for doing meditation-then-aerobic exercise is so simple and well thought-out, and the evidence for its benefit is so persuasive, that after reading the book the benefits of her program seem obvious in hindsight—making this a work of true genius and a must-read for all who suffer from stress and trauma and for those who treat them.
In her thoroughly researched, engaging and elegant book, Dr. Tracey Shors has created a seminal guide for those who suffer from stress and trauma and the clinicians who are in training to treat them, by explaining the benefits of — and likely mechanisms behind — the profound relief and focus that can come from simply practicing meditation followed by aerobic activity. This is Dr. Shors’s specialized yet accessible version of mental and physical brain training (aka “MAP Training”) that has been shown to produce long-lasting results in as little as one session per week for six weeks.
Throughout her book, Dr. Shors is indefatigable with her inspirational message that, especially because the brain is always changing and because of her discovery that learning keeps new neurons alive to encode memories, anyone can (and should) take advantage of the brain’s ability to grow and change in order to provide themselves with relief from stress and trauma as well as renewed life-focus.
First, Dr. Shors covers the complicated and interdependent relationship among stress, trauma, fear, reflex, self-talk, rumination, operative learning, breathing, exercise, and the formation and retention of neurons and neural connections. Then she explains the mechanisms behind the most common methods for treating stress and trauma—such as prolonged exposure and cognitive processing therapies, mindfulness-based stress reduction, and antidepressants and anti-anxiety medication. Then, after highlighting that current treatments are inaccessible to many trauma and stress sufferers due to costs and personal circumstances, Dr. Shors describes a brain fitness program that anyone can do and that provides relief from stress along with renewed life-focus. Finally, Dr. Shors explains the likely mechanism as to why meditation followed by aerobics is so effective at reducing ruminating and depressive thoughts while enhancing overall well-being.
The protocol that Dr. Shors has developed for doing meditation-then-aerobic exercise is so simple and well thought-out, and the evidence for its benefit is so persuasive, that after reading the book the benefits of her program seem obvious in hindsight—making this a work of true genius and a must-read for all who suffer from stress and trauma and for those who treat them.
January 7, 2025
🎧 Listen On libby
⏳️ 6 hours
📍Quotes I Want To Hold Onto
“My mother was right. Each of us has a story. But with a bit of effort and insight we can Teach our brains not to get lost in or overcome by the memories. We can train our brains to play a leading role in the stories they create.”
“Luckily, I slowed down enough to see where my thoughts were leading me, before I said something hurtful. With these kinds of skills etched into our brains we can learn how to make finer distinctions between old and new thoughts. Maybe we can learn to redirect our thoughts and memories for a better quality of life.”
“Many people drop out of exposure therapy. As many as 1 and 3 don't come back. Exposure does help. But it does take work. Bravery and dedication.”
~~~~~
My Review
The way this book genuinely felt like sitting in a class with a professor who knows exactly what you're going through. I really appreciated the respect, detail and care in each chapter as Dr. Tracy Shors's provided stories, examples and definitions of specific psychological terms so it was easily understandable. Studies of our hair to measure stress levels? A new fact I know now that is only going to add more understanding of my own anxiety journey and how I want to navigate it.
Also hearing stories of first responders, car crash survivors and more folks who have thoughts linked to trauma was impactful and at times hard to hear. But the basis of science and the way empathy and tools on how to navigate (further at the end of the book) was really interesting. Part Six “Women And Their Changing Brains,” hit me really hard and made me feel seen. Hearing about CPT therapy and the evidence behind this form of treatment linked to trauma was really enlightening as someone who has tried this form of treatment for help. In Part 3 Chapter 8 it was difficult to listen to due to the study linked to SA and the study associated with PTSD. But by listening I found points I wanted to bring up with my own therapist and that was helpful towards navigating my own healing journey.
If you have an interest in the science and studies behind understanding trauma on multiple levels I'd Read this, but definitely check trigger warnings prior.
⏳️ 6 hours
📍Quotes I Want To Hold Onto
“My mother was right. Each of us has a story. But with a bit of effort and insight we can Teach our brains not to get lost in or overcome by the memories. We can train our brains to play a leading role in the stories they create.”
“Luckily, I slowed down enough to see where my thoughts were leading me, before I said something hurtful. With these kinds of skills etched into our brains we can learn how to make finer distinctions between old and new thoughts. Maybe we can learn to redirect our thoughts and memories for a better quality of life.”
“Many people drop out of exposure therapy. As many as 1 and 3 don't come back. Exposure does help. But it does take work. Bravery and dedication.”
~~~~~
My Review
The way this book genuinely felt like sitting in a class with a professor who knows exactly what you're going through. I really appreciated the respect, detail and care in each chapter as Dr. Tracy Shors's provided stories, examples and definitions of specific psychological terms so it was easily understandable. Studies of our hair to measure stress levels? A new fact I know now that is only going to add more understanding of my own anxiety journey and how I want to navigate it.
Also hearing stories of first responders, car crash survivors and more folks who have thoughts linked to trauma was impactful and at times hard to hear. But the basis of science and the way empathy and tools on how to navigate (further at the end of the book) was really interesting. Part Six “Women And Their Changing Brains,” hit me really hard and made me feel seen. Hearing about CPT therapy and the evidence behind this form of treatment linked to trauma was really enlightening as someone who has tried this form of treatment for help. In Part 3 Chapter 8 it was difficult to listen to due to the study linked to SA and the study associated with PTSD. But by listening I found points I wanted to bring up with my own therapist and that was helpful towards navigating my own healing journey.
If you have an interest in the science and studies behind understanding trauma on multiple levels I'd Read this, but definitely check trigger warnings prior.
July 8, 2022
Picked this (audio)book while waiting for books I care for on my hold list. It’s an easy-to-consume book, but I don’t know how trustworthy it is.
The first half of the book discusses how trauma happens and how it affects the brain. The second half is more about coping/treatment strategies, including a limited review of existing evidence-back approaches before the author proposes her own approach.
Things I liked about this book:
* Discussed trauma in a general sense, paying special care to address a reader’s possible preconceived notion that “my traumas aren’t valid”.
* Cited sources for followup/further research.
* Gave some vague practical advice that is backed up by multiple sources, without requiring commitment to a regimen.
Things I didn’t like about the book:
* Focuses on the experience of mainstream American women. Those who don’t fit that model, eg men or non-conforming others, may feel left out of much of the middle third of the book.
* There are a lot of suspicious throwaway factoids. One that stood out to me was that people who learn an instrument, a language, and a sport at the same time learn each better than someone who does only one. This sounds like saying “someone with 2 hours of personal-investment time per day does better than someone with only 20 minutes per day”.
* The author’s proposed regimen is justified with a really cheeky question-and-answer narrative, but it leaves a LOT of holes. (Eg pointing at the author’s research to justify mindfulness and exercise, but misses a lot of other obvious comparisons to other personal-development strategies.)
My overall takeaway from this work is that learning is good for neuroplasticity, which in turn is good for coping with long term stress. Anything beyond that feels like a not-well justified stretch of the evidence. (I include the author’s own research into the not-well-justified bits.)
The first half of the book discusses how trauma happens and how it affects the brain. The second half is more about coping/treatment strategies, including a limited review of existing evidence-back approaches before the author proposes her own approach.
Things I liked about this book:
* Discussed trauma in a general sense, paying special care to address a reader’s possible preconceived notion that “my traumas aren’t valid”.
* Cited sources for followup/further research.
* Gave some vague practical advice that is backed up by multiple sources, without requiring commitment to a regimen.
Things I didn’t like about the book:
* Focuses on the experience of mainstream American women. Those who don’t fit that model, eg men or non-conforming others, may feel left out of much of the middle third of the book.
* There are a lot of suspicious throwaway factoids. One that stood out to me was that people who learn an instrument, a language, and a sport at the same time learn each better than someone who does only one. This sounds like saying “someone with 2 hours of personal-investment time per day does better than someone with only 20 minutes per day”.
* The author’s proposed regimen is justified with a really cheeky question-and-answer narrative, but it leaves a LOT of holes. (Eg pointing at the author’s research to justify mindfulness and exercise, but misses a lot of other obvious comparisons to other personal-development strategies.)
My overall takeaway from this work is that learning is good for neuroplasticity, which in turn is good for coping with long term stress. Anything beyond that feels like a not-well justified stretch of the evidence. (I include the author’s own research into the not-well-justified bits.)
November 19, 2022
this book wasn't like what I expected, it was so scientific at first couldn't get the purpose of everything being said but as the book get into the last 3 hours I got to know why all of those things were mentioned.
I really learned a lot about how memories are created and how feelings are formed and thoughts start to wonder, I started to understand how our mind works, and how we go in this cycle every time we think about something whether it was trauma, stress, bad thoughts, or anything else, and how we restore new memories but connecting to previous and hard memories and how it makes us think even more and relive the past all over again, and the chemicals and parts of the brain related to them and how they work and in which way we can use them to make us feel better and stop reminiscing.
and the best way to really recover from everything you are feeling is to find your own way to let go of those past memories but the best program to train your mind not to think too much or reminisce a lot is to do a 30 min meditation program then after it immediately do a 30 min aerobic workout to release all of the stress and train your mind to shut the thoughts that you might think about sometimes and relate the signs of your feeling with not just fear but also a decision make skills.
so i really loved the book and what i learned from it but would i ever be able to do this program one hour is easy but how to do and when
hope i can do this one day and follow it for at least two months twice a week.
this book was really easy to understand and good to listen to
I really learned a lot about how memories are created and how feelings are formed and thoughts start to wonder, I started to understand how our mind works, and how we go in this cycle every time we think about something whether it was trauma, stress, bad thoughts, or anything else, and how we restore new memories but connecting to previous and hard memories and how it makes us think even more and relive the past all over again, and the chemicals and parts of the brain related to them and how they work and in which way we can use them to make us feel better and stop reminiscing.
and the best way to really recover from everything you are feeling is to find your own way to let go of those past memories but the best program to train your mind not to think too much or reminisce a lot is to do a 30 min meditation program then after it immediately do a 30 min aerobic workout to release all of the stress and train your mind to shut the thoughts that you might think about sometimes and relate the signs of your feeling with not just fear but also a decision make skills.
so i really loved the book and what i learned from it but would i ever be able to do this program one hour is easy but how to do and when
hope i can do this one day and follow it for at least two months twice a week.
this book was really easy to understand and good to listen to
May 2, 2024
TW:
As I read this book from start to finish, I found myself seeking to understand the greatness of my anxiety. It was the main motivation for picking up this book. To those who are struggling deeply with catastrophizing thoughts, I recommend that you either skip the first several chapters or perhaps hold off on the book. I also recommend that you keep in mind that the experiences talked about are meant to be examples and give you clarity that many struggle with mental health. You aren’t along in your struggles and it gets better!
With that being said, I found this book to be an easy comprehensive read for most people. If you are a lover of science and of the human brain, you may enjoy this book! The author discusses about how the brain functions, how to improve it, and implements her own MAP strategy. She also has inserts of lab studies with evidence to show the impact of different mental health experiences.
This book challenges you to both reflect on your thinking and how you can move forward. It also discussed deeply on the impacts of different life experiences and how your body deals with stress. If you are looking for a solution for ruminating thoughts and other mental health struggles, this could help you as well. I am planing to undergo a 30 day challenge of her program to see if I have any noticeable improvements. It also takes a while to build, but all in all is very interesting.
As I read this book from start to finish, I found myself seeking to understand the greatness of my anxiety. It was the main motivation for picking up this book. To those who are struggling deeply with catastrophizing thoughts, I recommend that you either skip the first several chapters or perhaps hold off on the book. I also recommend that you keep in mind that the experiences talked about are meant to be examples and give you clarity that many struggle with mental health. You aren’t along in your struggles and it gets better!
With that being said, I found this book to be an easy comprehensive read for most people. If you are a lover of science and of the human brain, you may enjoy this book! The author discusses about how the brain functions, how to improve it, and implements her own MAP strategy. She also has inserts of lab studies with evidence to show the impact of different mental health experiences.
This book challenges you to both reflect on your thinking and how you can move forward. It also discussed deeply on the impacts of different life experiences and how your body deals with stress. If you are looking for a solution for ruminating thoughts and other mental health struggles, this could help you as well. I am planing to undergo a 30 day challenge of her program to see if I have any noticeable improvements. It also takes a while to build, but all in all is very interesting.
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