Trauma Healing
Trauma Healing
Disclaimer: I am not a mental health professional, but I can provide processing, tools, and resources that people often find helpful in dealing with trauma. However, if you or someone you know is struggling with trauma, it’s important to seek guidance from a licensed therapist who specializes in trauma treatment in conjunction with this life coaching/self-development program. Here are some steps that might be considered:
Seek Professional Help
Trauma can have deep and lasting effects, so it’s recommended to consult with a trained therapist, psychologist, or psychiatrist who specializes in trauma. Therapies such as Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and Trauma-Focused Cognitive Behavioral Therapy (TF-CBT) are commonly used for trauma treatment.
Create a Supportive Network
Surround yourself with friends, family, or support groups that offer understanding and empathy. Talking about your experiences with people who care about you can be cathartic and validating.
Practice Self-Care
Engage in activities that promote your well-being. This could include exercise, mindfulness, meditation, spending time in nature, and engaging in hobbies you enjoy.
Understand Your Triggers
Recognize what triggers your trauma-related responses and emotions. This awareness can help you manage and cope with these triggers more effectively.
Express Yourself
Journaling, art, music, and other creative outlets can provide a safe way to express your feelings and process your experiences.
Mindfulness and Relaxation Techniques
Techniques like deep breathing, progressive muscle relaxation, and meditation can help manage anxiety and stress associated with trauma.
Educate Yourself
Learning about trauma and its effects can provide insight and normalization. Understanding that your reactions are a natural response to an abnormal event can be empowering.
Time and Patience
Healing from trauma is a gradual process that takes time. Be patient with yourself and recognize that it’s okay to have both good and bad days.
Avoid Negative Coping Mechanisms
Try to avoid turning to unhealthy coping mechanisms like substance abuse, excessive isolation, or self-harm.
Medication
In some cases, medication might be prescribed to help manage symptoms like anxiety, depression, or sleep disturbances that can be associated with trauma.
Focus on Healthy Lifestyle
Adequate sleep, a balanced diet, regular exercise, and avoiding excessive stressors can contribute to your overall well-being.
Set Realistic Goals
Break down your recovery into small, achievable steps. Celebrate your progress along the way.
Remember, everyone’s journey towards healing is unique. It’s important to find the strategies that work best for you and to have patience as you navigate your way toward healing from trauma. If you or someone you know is in immediate danger or experiencing severe distress, please reach out to a mental health professional or a helpline in your county.
The Action Plan for Trauma Healing
Although I mentioned I am not a licensed therapist and I have experience in working with Trauma it can, and in my opinion should be a part of the coaching, healing, and self-development process. Often, we do not consciously realize that our trauma, often called our deepest wounds, affect our daily interactions and relationships.
For example, if you were constantly told as a child to sit down and shut up, then when you are in a personal or business relationship it might consciously or subconsciously trigger you when someone talks over you or dismisses what you have to say. It might cause anger, rage, sadness, feelings of inadequacy or feelings of not belonging.
The process of creating an action plan around trauma healing is as follows:
- Identify when feelings of anger, rage, sadness, feelings of inadequacy or feelings of not belonging, etc., present themselves in your daily life.
- Through a practicum of remembering the first time you felt that way and what the circumstances were around that experience you can identify the beginning of the incident. It is possible and likely that it has occurred or presented itself in different ways for years.
- Without recreating the trauma or the stress response from the trauma, but with recreating the feelings around that experience, begin to heal in a step-by-step process.
- Become aware when the trigger(s) present themselves and learn tools to keep ourselves safe.
- Know that you were born as an individual of love, light and the God given right to exist. Nothing you did created, merited, deserved, or manifested the trauma and you are not at fault. However, you can be responsible for our current state of mind and how you heal and deal with your trauma response in the future. The tools and resources you learn will serve as a part of the healing process. Without accepting shame or guilt around not knowing what to do previously as nobody is born with the tools or resources for healing.
“Forgiving isn’t something you do for someone else. It’s something you do for yourself. It’s saying, “You’re not important enough to have a stranglehold on me.” It’s saying, “You don’t get to trap me in the past. I am worthy of a future.”
Understanding Key Components
Complexity of Trauma
Trauma can result from a wide range of experiences, such as accidents, violence, abuse, or natural disasters. The complexity of trauma means that each individual’s experience and healing journey will be unique, requiring personalized approaches.
Re-experiencing Symptoms
People with PTSD often suffer from intrusive thoughts, nightmares, and flashbacks related to the traumatic event. These symptoms can be distressing and re-traumatizing, making it difficult to manage daily life.
Emotional Dysregulation
Individuals dealing with trauma may experience intense and unpredictable emotional responses, which can make it challenging to regulate their emotions and reactions.
Avoidance and Numbing
Many people with PTSD try to avoid situations, places, people, or even thoughts that remind them of the trauma. This avoidance behavior can interfere with their ability to fully engage in life and relationships.
Hyperarousal
This involves being in a constant state of heightened alertness, which can lead to irritability, difficulty sleeping, and difficulty concentrating.
Physical Symptoms
Trauma can also manifest in physical symptoms, such as headaches, digestive issues, and chronic pain.
Guilt and Shame
Survivors of trauma may experience feelings of guilt or shame related to the events, even if the events were beyond their control. This can complicate the healing process.
Isolation and Relationship Challenges
Trauma can strain relationships, as survivors may have difficulty connecting with others or may feel misunderstood. They might also isolate themselves as a coping mechanism.
Stigma
There can be a stigma around mental health and trauma, which might prevent individuals from seeking help or sharing their experiences with others.
Treatment Complexity
Finding the right treatment approach for PTSD and trauma can be challenging. Different therapies, such as cognitive-behavioral therapy (CBT), eye movement desensitization and reprocessing (EMDR), and medication, might be beneficial, but the effectiveness varies from person to person.
Patience and Persistence
Healing from trauma takes time and effort. Progress may be slow, and setbacks are common. Building resilience and learning coping strategies are important aspects of the journey.
It’s important to remember that healing from trauma is possible, and seeking professional help from therapists, counselors, or mental health specialists is often recommended. Additionally, having a strong support system of friends and family can contribute to the healing process. If you or someone you know is struggling with trauma or PTSD, reaching out to a mental health professional is a positive step toward healing and recovery.