Managing Trauma
Undergoing trauma from a terrifying event can result in a harsh struggle towards recovery. The effects of trauma can last months up to years with triggers bringing on intense emotional and physical reactions. The intensity of emotion brought on by trauma will determine the nature and intensity of behavioural responses. Some triggers can include nightmares, flashbacks, situations that bring back the memories of the trauma, all of which heighten reactivity, anxiety and depression. Compounding this would be a tendency in the individual for high levels of emotional reactivity, anxiety and aggression.
Trauma often involves the individual becoming disembodied and dissociating from reality. Bodily symptoms than can be triggered from trauma are:
— nervous tension in the belly and specific affected parts of the body
— inhibited digestion
— excessively high or low blood pressure
— tachypnea
— heart arrhythmia
— pallor, flushing or alternating between both
— tense sphincter
— inhibited tear ducts
— pupillary response: mydriasis, miosis or anisocoria
— erectile dysfunction
— frigidity
— hearing loss
— loss of peripheral vision (tunnel vision)
— tremors
— disinhibition of spinal reflex
Any of these can become prolonged or recurring issues if the body is not given time and space to properly recover and return to homeostasis.
Perceived control is another important factor to consider when approaching psychological healing after trauma. It relates to the individual's thoughts about the control they had over the situation and event. It differs from actual control because an individual's beliefs about their abilities may not reflect their actual abilities. Looking into this factor reveals clearer personal accountability in the given circumstances and can steer the way toward re-empowering the individual.
MANAGING THE EFFECTS TRAUMA
When you have gone through a traumatic experience and it has stayed with you, it’s crucial to place yourself in safe environments that enable you to integrate your experience and return to optimal mental, physical and emotional health and to clear any symptoms from the trauma plaguing you and your life.
Introducing routine brings a sense of normalcy and helps to rebuild physical and psychological foundations after experiencing trauma. Regularity, structure, calm and consistency are crucial for restoring balance. Some basic things you can do routinely to bring this on involve:
Making your bed daily
Working a job with a predictable and regular roster
Immersing yourself in sunlight daily
Swimming in natural, clean, and placid waters
Spending the night under the stars and moon
Walking barefoot to earth
Maintaining a strong connection to the ground
Eating proteins at main meals
Eating at the same or similar times each day
Sleeping eight hours minimum per night
Meditating daily in grounded and peaceful locations with a focus on the heart’s natural rhythmic beating
Weekly or fortnightly relaxation massage with a trusted practitioner
Daily gentle or restorative yoga practice
