By Amarachukwu Okpunobi
Emotional and psychological trauma is the result of extraordinarily stressful events that shatter one’s sense of security, making one feel helpless in a dangerous world.
Psychological trauma can leave one struggling with upsetting emotions, memories, and anxiety that won’t go away. It can also leave one feeling numb, disconnected, and unable to trust other people.
Traumatic experiences often involve a threat to life or safety, but any situation that leaves one feeling overwhelmed and isolated can result in trauma, even if it doesn’t involve physical harm.
It’s not the objective circumstances that determine whether an event is traumatic, but ones subjective emotional experience of the event. The more frightened and helpless one feel, the more likely one is to be traumatized.
Emotional and psychological trauma can be caused by: one-time events, such as an accident, injury, or a violent attack, especially if it was unexpected or happened in childhood.Ongoing, relentless stress, such as living in a crime-ridden neighborhood, battling a life-threatening illness or experiencing traumatic events that occur repeatedly, such as bullying, domestic violence, or childhood neglect.
Commonly overlooked causes, such as surgery (especially in the first 3 years of life), the sudden death of someone close, the breakup of a significant relationship, or a humiliating or deeply disappointing experience, especially if someone was deliberately cruel.
Coping with the trauma of a natural or manmade disaster can present unique challenges—even if you weren’t directly involved in the event. In fact, while it’s highly unlikely any of us will ever be the direct victims of a terrorist attack, plane crash, or mass shooting, for example, we’re all regularly bombarded by horrific images on social media and news sources of those people who have been killed.
Viewing these images over and over can overwhelm one’s nervous system and create traumatic stress. Whatever the cause of one’s trauma, and whether it happened years ago or yesterday, one can make healing changes and move on with life.
Healing from trauma
1: Get moving
Trauma disrupts your body’s natural equilibrium, freezing you in a state of hyperarousal and fear. As well as burning off adrenaline and releasing endorphins, exercise and movement can actually help repair your nervous system.
Try to exercise for 30 minutes or more on most days. Or if it’s easier, three 10-minute spurts of exercise per day are just as good.
Add a mindfulness element. Instead of focusing on your thoughts or distracting yourself while you exercise, really focus on your body and how it feels as you move. Notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of wind on your skin.
2: Don’t isolate
Following a trauma, you may want to withdraw from others, but isolation only makes things worse. Connecting to others face to face will help you heal, so make an effort to maintain your relationships and avoid spending too much time alone.
You don’t have to talk about the trauma. Connecting with others doesn’t have to involve talking about the trauma. In fact, for some people, that can just make things worse. Comfort comes from feeling engaged and accepted by others.
Ask for support. While you don’t have to talk about the trauma itself, it is important that you have someone to share your feelings with face to face, someone who will listen attentively without judging you. Turn to a trusted family member, friend, counselor, or clergyman.
Participate in social activities, even if you don’t feel like it. Do “normal” activities with other people, activities that have nothing to do with the traumatic experience. Reconnect with old friends. If you’ve retreated from relationships that were once important to you, make the effort to reconnect.
Volunteer: As well as helping others, volunteering can be a great way to challenge the sense of helplessness that often accompanies trauma. Remind yourself of your strengths and reclaim your sense of power by helping others.
3: Self-regulate your nervous system
No matter how agitated, anxious, or out of control you feel, it’s important to know that you can change your arousal system and calm yourself. Not only will it help relieve the anxiety associated with trauma, but it will also engender a greater sense of control.
Mindful breathing: If you are feeling disoriented, confused, or upset, practicing mindful breathing is a quick way to calm yourself. Simply take 60 breaths, focusing your attention on each ‘out’ breath.
Sensory input: Does a specific sight, smell or taste quickly make you feel calm? Or maybe petting an animal or listening to music works to quickly soothe you? Everyone responds to sensory input a little differently, so experiment with different quick stress relief techniques to find what works best for you.
Staying grounded: To feel in the present and more grounded, sit on a chair. Feel your feet on the ground and your back against the chair. Allow yourself to feel what you feel when you feel it. Acknowledge your feelings about the trauma as they arise and accept them.
4: Take care of your health
Having a healthy body can increase your ability to cope with the stress of trauma.
Get plenty of sleep: After a traumatic experience, worry or fear may disturb your sleep patterns. But a lack of quality sleep can exacerbate your trauma symptoms and make it harder to maintain your emotional balance. Go to sleep and get up at the same time each day and aim for 7 to 9 hours of sleep each night.
Avoid alcohol and drugs: Their use can worsen your trauma symptoms and increase feelings of depression, anxiety, and isolation.
Eat a well-balanced diet: Eating small, well-balanced meals throughout the day will help you keep your energy up and minimize mood swings.
Reduce stress: Try relaxation techniques such as meditation, yoga, or deep breathing exercises. Schedule time for activities that bring you joy such as your favorite hobbies.
Tips extracted from helpguide. Org