3 weeks ago
14
TRAUMATIC EXPERIENCES often involve a threat to life or safety, but any situation that leaves you feeling overwhelmed and isolated can result in trauma, even if it does not involve physical harm. It is not the objective circumstances that determine whether an event is traumatic, but your subjective emotional experience of the event. The more frightened and helpless you feel, the more likely you are to be traumatised.
Certified clinical trauma professional and Christian life coach, Chantaeu Munroe, said trauma symptoms typically last from a few days to a few months, gradually fading as you process the unsettling event. However, even when you are feeling better, you may be troubled from time to time by painful memories or emotions, especially in response to triggers such as an anniversary of the event or something that reminds you of the trauma.
If your psychological trauma symptoms do not ease up, or if they become even worse, and you find that you are unable to move on from the event for a prolonged period of time, you may be experiencing Post-Traumatic Stress Disorder (PTSD). While emotional trauma is a normal response to a disturbing event, it becomes PTSD when your nervous system gets stuck and you remain in psychological shock, unable to make sense of what happened or process your emotions.
Whether or not a traumatic event involves death, you as a survivor must cope with the loss, at least temporarily, of your sense of safety. The natural reaction to this loss is grief; like people who have lost a loved one, you need to go through a grieving process.
The following tips can help you cope with the sense of grief, heal from the trauma, and move on with your life:
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 is easier, three 10-minute spurts of exercise per day are just as good.
Exercise that is rhythmic and engages both your arms and legs, such as walking, running, swimming, basketball, or even dancing works best.
• Add a mindfulness element, so 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. Rock climbing, boxing, weight training, or martial arts can make this easier, after all, you need to focus on your body movements during these activities in order to avoid injury.
DO NOT 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 do not have to talk about the trauma. Connecting with others does not 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 and while you do not 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, counsellor, or clergyman.
• Participate in social activities, even if you do not 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 have retreated from relationships that were once important to you, make the effort to reconnect.
• Join a support group for trauma survivors. Connecting with others who are facing the same problems can help reduce your sense of isolation, and hearing how others cope can help inspire you in your own recovery.
• 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.
• Make new friends, if you live alone or far from family and friends, it is important to reach out and make new friends. Take a class or join a club to meet people with similar interests, connect to an alumni association, or reach out to neighbours or work colleagues.
Recovering from trauma takes time, and everyone heals at their own pace. However, if months have passed and your symptoms do not improve, you may need professional help from a trauma expert.
English (US) ·