Trauma can be simplified as a wound that overwhelms the central nervous system. Dr. Bessel Van Der Kolk (2014) states it is both unbearable and intolerable—something that is too much for the mind and body to process. Trauma is highly individualized. What is overwhelming for one person may not be for the next. A traumatic event could be a car accident, long-term bullying, an abusive relationship, or even a sudden, unexpected tragedy. The complexity of trauma can vary based on the duration or intensity of the situation.
The human body is both vulnerable and resilient. Dr. Gabor Maté states that trauma is more about what is going on inside of you than what happened to you (Wholehearted, 2022). Whatever the event, the core issue depends on how your body reacts, how your emotions respond, what you do to cope, and how your worldview and thinking are formed by the traumatic experience. While the traumatic event cannot be erased from the past, the impact of the trauma inside of you can be managed and healed. Trauma creates disconnection—from the self and others—thus, healing from trauma requires a connection with the self and with at least one safe person (Wholehearted, 2022).
The truth is that trauma does not have to be the end of your story. On the other side of trauma is post-traumatic growth. You can grow, heal, and open your life to joy and hope again. Dr. Arielle Schwartz (2020) shares the three phases of healing from trauma. Phase one involves stability and safety. During this phase, the individual utilizes resources and tools to improve emotional regulation and tolerance. These resources should help increase confidence, clarity, calmness, connectedness, compassion, courage, creativity, and curiosity (commonly referred to as the 8 C’s of Self-Leadership). The second phase of healing requires processing traumatic material while maintaining appropriate emotional regulation.
By this phase the survivor has an awareness of the level of disturbance he or she is experiencing, how much is tolerable, and how to stay within his or her window of tolerance. This phase is important in examining the impact trauma has had on one’s life and lessening the emotional disturbance it produces (this phase is best done with a therapist). In the third phase, new experiences are integrated into the individual’s identity and relationships with the goal of reconnecting with others, engaging in meaningful activities, and resuming a life worth living (Schwartz, 2020). Schwartz notes that the path to healing trauma is not linear; the journey takes patience and may include many turns–and pauses–along the way (2020).
Resources to Try:
Mindfulness Awareness of the self and what is happening internally helps to identify what is negatively impacting us, grow in tolerating distress, and actively regulate our emotional response.
5-4-3-2-1 Grounding Come to the present moment by taking the time to notice and describe 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. This exercise forces you into the present and out of reliving the traumatic experience.
Find and Embrace “Glimmers” Dana (2018) first coined this term as “a micro-moment of feeling safe enough, connected enough, organized enough.” They are the opposite of triggers and evoke a positive feeling state. Look for and meditate on things that bring you joy, comfort, or relaxation such as noticing a sunrise, reveling in an accomplishment, hugging a pet, recalling a funny moment between friends, etc. This helps your nervous system feel safe and regulated and increases your ability to reintegrate positive experiences into your life.
Therapy Building a therapeutic relationship to process trauma is invaluable as it provides the connection and safety needed to rewire the nervous system. Common therapeutic techniques for healing trauma include EMDR, Brainspotting, Somatic Experiencing, Cognitive Processing Therapy, Creative Writing, and Art Therapy.
If you have experienced trauma and are ready to work towards post-traumatic growth, we would love to partner with you in your journey. Please reach out to our office manager, Jane, at 615-377-1153 or admin@brentwoodcounseling.com to schedule an appointment with a therapist who specializes in treating trauma.
References:
Dana, D. (2018). Polyvagal theory in therapy: Engaging the rhythm of regulation. W. W.
Norton & Company, Inc.
Schwartz, A. (2020). The post-traumatic growth guidebook: Practical mind-body tools to
heal trauma, foster resilience, and awaken your potential. PESI Publishing.
Van Der Kolk, B. (2014). The body keeps the score: Brain, mind, and body in the
healing of trauma. Penguin Books.
Wholehearted. (2022, November 9). Dr. Gabor Maté: The 7 impacts of trauma. [Video].
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