Managing Trauma: A Guide to Recovery
Experiencing trauma from a distressing event can lead to a long and challenging path toward healing. Trauma’s effects can linger from months to years, with certain triggers reactivating intense emotional and physical responses. These triggers may include nightmares, flashbacks, or situations that remind the individual of the traumatic event, amplifying anxiety, reactivity and even depressive states. The intensity of these emotions often dictates behavioural responses and can sometimes lead to heightened aggression and emotional sensitivity.
Common Physical Symptoms of Trauma
Trauma can cause individuals to feel disassociated or disconnected from reality, often accompanied by physical symptoms, including:
Tension in the abdomen or other parts of the body
Digestive disruptions
Fluctuations in blood pressure
Rapid breathing (tachypnea)
Irregular heartbeat
Skin reactions such as flushing or paleness
Tightening of the sphincter
Tear duct inhibition
Pupil response changes, including dilation, constriction or uneven dilation
Sexual dysfunction
Hearing issues
Tunnel vision
Tremors or shaking
Spinal reflex changes
Without proper time and environment for recovery, these physical symptoms can become chronic or recurring, making it harder for the body to return to a balanced state.
Understanding Perceived Control in Healing Trauma
In psychological recovery, perceived control is crucial. This relates to the individual’s belief about their level of control during the traumatic event, which may differ from their actual control. Understanding this can help individuals reflect on their abilities, which can be empowering during recovery. It provides a pathway to regain confidence and accountability, fostering a positive outlook on their own strengths and responses.
Managing Trauma Effects: Steps Towards Healing
After a traumatic experience, prioritising recovery is essential for mental, physical and emotional well-being. A supportive environment is key to processing trauma and alleviating lingering symptoms. Routine and structure can significantly aid in rebuilding a sense of normalcy and control.
Here are simple, restorative practices to integrate into daily life:
Establish Morning Routines: Start with small habits, like making your bed each morning
Maintain a Stable Work Schedule: Aim for a job with a predictable roster to foster consistency
Daily Sunlight Exposure: Natural light can have a grounding effect on the mind and body
Swim in Calm Natural Waters: Nature can provide a soothing atmosphere for recovery
Sleep Outdoors Occasionally: A night under the stars offers a sense of tranquillity and perspective
Grounding Activities: Walk barefoot to connect with the earth and stay rooted
Eat Balanced Meals: Prioritise protein-rich foods at regular times for energy stability
Sleep Regularly: Get a minimum of eight hours per night for optimal rest
Practice Heart-Centered Meditation: Ground yourself in a peaceful space and focus on the natural rhythm of your heart
Relaxation Massage: A trusted practitioner can provide weekly or bi-weekly massages for tension release
Gentle Yoga: Daily restorative or gentle yoga can aid physical and mental relaxation
By incorporating these practices, individuals can create a nurturing and supportive routine, which can help them regain a sense of stability and gradually work toward a balanced state.
