How do I combat trauma responses?

Hi, TR,

Thank you for your question. I appreciate you being here today and asking your question. 

Trauma is a very common experience. I am going to send you some information about trauma and some coping skills, along with some mindfulness exercises, to practice to find some relief.

Trauma

Trauma is a very complicated and individual experience.  It is a powerful emotional response to some sort of event, specifically an event that was unexpected. Those who have experienced trauma may go through a series of symptoms, such as avoiding trauma reminders/memories, blaming self regarding the event, flashing back to the event, having problems sleeping or having nightmares, exaggerated startle response, and being irritable or angry. Do any of these symptoms sound like what you've been experiencing since the trauma?

CBT

Our thoughts, emotions, and behaviors affect one another. This is the basis of what is called Cognitive-Behavioral Therapy, or CBT.  In other words, the major basis of CBT is that if a person were to change their thoughts, that will change their emotions and behaviors. By targeting thoughts that are unhelpful or irrational, a person's emotions and behaviors can improve. I am attaching a link to the visual example of a Cognitive Triangle. https://www.therapistaid.com/worksheets/cbt-triangle.pdf

There are several steps to this process.   

Step 1: A situation occurs (An argument with your significant other)

Step 2: Thoughts occur (What is wrong with me? Why do I always have to pick fights?)

Step 3: Emotions occur (Feeling depressed and angry towards self; headache forms)

Step 4: Behaviors occur (Avoiding significant other; Screaming at the dog; Refusing to eat dinner).

Positive steps to well-being involve being kind to yourself, exercising, taking up a hobby, having fun, helping others, eating healthily, sleeping, connecting with others, staying away from drugs and alcohol, seeing the bigger picture, and accepting life as it comes. 

Mindfulness

Mindfulness is a non-judgmental awareness of what is happening in the present moment. Mindfulness practices can reduce stress, improve focus, reduce ruminations, and help to manage emotions.

What is Mindfulness?

Mindfulness is:  

1. Awareness

2. Acceptance

Awareness refers to knowing what is happening. For example, feeling aware of the sun on your skin as you sit outside,  listening to the birds,  and feeling your feet on the ground.

Acceptance refers to accepting exactly how you are feeling. For example, accepting that you feel tired today from work and a little angry that your mother has not called you in over three weeks.

How can you practice Mindfulness? 

1. Meditation:   Sit in a comfortable spot. You may lay down if you wish, also.  But, sitting works just as well.   As you sit or lay comfortably, pay attention to your breath. Just feel yourself breathing. Don’t try to change the way you’re breathing. Just take notice. In and out. In and out.  Let your mind wander as you do this. Don’t try to push your thoughts away. Let the thoughts float in and out like clouds on a summer day. Take your awareness back to your breaths. In and out.    Continue to do this for as long as you wish.

2. Walk:  Go for a walk. Leave your office, your bedroom, your kitchen, your car. What do you see? What do you hear? What do you smell? What do you feel?

3. Body Scan: Feel your feet on the ground right now. Track or scan your body from your toes all the way to the crown of your head.  While doing this, no worrying, no judging. Just check in with how each body part is feeling. Just notice. If there's an ache or a pain, that's ok. Notice different sensations as you focus on the different parts of your body. Toes, feet, ankles, calves, legs, thighs. Hips, stomach, chest, shoulders, neck, face. Butt, low back, mid back, upper back, shoulders, neck, head. If your mind wanders to other things, return it to the next body part. Do this until you have scanned every body part from your toes up to the top of your head.

Mindfulness Meditation

Meditation is a simple practice and can be done with no special tools. Research has estimated that we as humans function on autopilot 95% of the time. This occurs because in order to function in this world, our brains have built neural networks that reduce our sensory inputs into shortcuts. Mindfulness does the opposite. It takes autopilot and changes it into executive control. The more we activate the brain in this intentional way, the stronger it gets.

How can we practice Meditation Mindfulness?

1. Get comfortable and sit still.
2. Focus on your breathing.
3. Watch your breathing for 2 minutes.

How long was it before your mind wandered away during this first meditation? We have little narratives in our minds that distract us; "I don't have time to sit and do this;" "I have laundry to do," "I have work to do," "This is stupid," "Is this even going to help?" "What time is it?" "Has it been two minutes?"

If you experienced the above distractive thoughts, you have learned that you live in your mind and function on autopilot. You focus on the past and future rather than where you are currently. That's ok - we all do it. The key is to continue this practice of mindfulness meditation everyday until you can sit comfortably in the present moment with present thoughts. 

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I would love to continue to work with you about your trauma.  I would definitely encourage you to read the book The Body Keeps Score. https://www.amazon.com/Body-Keeps-Score-Healing-Trauma/dp/B08TX585RN/ref=sr_1_1?gclid=Cj0KCQjwguGYBhDRARIsAHgRm48QSxA7Sw4rIQTx2RREprKt1Y8xtZDTtDtkH_Vll4DdNscf9KYpskcaAr9REALw_wcB&hvadid=616991171471&hvdev=c&hvlocphy=9010587&hvnetw=g&hvqmt=e&hvrand=10474304189884303926&hvtargid=kwd-6817364741&hydadcr=24634_13611738&keywords=the+body+keeps+score&qid=1662588232&sr=8-1

Also, using a trauma informed therapist could be helpful as well. I would love to work with you. Please reach out any time and we will get to work on your trauma responses. 

Have a great day,

Sara Lacaria, LPC

BetterHelp