Overcoming Trauma: Healing from Past Wounds
Trauma is what happens inside our bodies and minds both during and after a traumatic experience.
Types of Trauma
Acute Trauma
Acute trauma arises from a single incident. Examples of acute trauma include diagnosis of a serious illness, sexual assault, natural disaster, car accident, witnessing violence or being a victim of it, death, childbirth, or combat.
Complex or Chronic Trauma
Complex trauma is trauma experienced from different and many incidents or events. It is caused by multiple incidents of trauma that occur over a lengthy period of time. Examples include sexual abuse, domestic violence, emotional abuse, neglect, childhood abuse, bullying, intimate partner violence, war.
Symptoms of Trauma and the Trauma Response
Trauma can present in a variety of ways and the symptoms differ from one person to another. Below are some of the more common symptoms:
· Emotional numbing
· Anger
· Signs and symptoms of depression
· Bodily aches and muscle tension
· Low self-worth
· Flashbacks, nightmares, insomnia
· Stress
· Physical responses to triggers such as nausea, dizziness, stomachache
· A feeling of disconnect or detachment
· Difficulty concentrating
· Disbelief, shock, denial
· Emotional dysregulation
· Anxiety attacks or panic attacks
· Exhaustion
· Feelings of shame, guilt, self-blame
· Feeling helpless, powerless, lack of control
The Nervous System and Trauma
Your nervous system handles trauma through the stress response. This is also known as fight, flight, or freeze. Fight or flight is a state your mind and body goes into when you are deciding whether you should stay in a situation and fight, or whether you should remove yourself from the situation. When you are in fight or flight mode, you experience any one of the following: dry mouth, need to urinate, shaking, rapid heartbeat and breathing, stomach pain, sweating, cold hands. Freeze is just that – you freeze in the moment and are unable to either fight or flee. In freeze mode you may feel physically or emotionally numb. This state makes it difficult to react, defend yourself, or communicate.
When you come out of a state of fight, flight or freeze you may be lightheaded, exhausted, sleepy, or feel pain in your body.
Another response to trauma is becoming alert to threat and hypervigilant. This means that you feel a continuous sense of dread, or fear. You are hyper-aware of any danger or threat. You are highly attuned to your environment and the people around you.
The stress response has an impact on your nervous system. Your nervous system releases stress hormones. This is why you feel things like raised heart rate and changes in breathing. It also causes increased blood pressure. When your body is coming out of the stress response, the nervous system brings everything back down to baseline.
Exposure to chronic trauma or stress can cause your nervous system to become dysregulated. This dysregulation impairs your response to situations. It can cause anxiety symptoms, panic attacks, and anxiety attacks.
Post-traumatic Stress Disorder
Post-traumatic stress disorder (PTSD) is when a person continues to feel the stress response and reaction to a traumatic experience. PTSD-related issues interfere with a person’s daily life, work, and relationships.
Symptoms of PTSD last for more than a month. They sometimes begin some months to even years after undergoing trauma. People can experience all or some of the symptoms listed below.
Flashbacks of the traumatic event, nightmares, and intrusive thoughts.
You may avoid places, people, music, etc. related to the trauma.
Emotional or physical anguish when reminded of the event.
Suppressing thoughts and emotions about the trauma.
Other symptoms include disturbed sleep, mood swings, feeling scared, anger.
There is also an overarching feeling of stress, tension, and unease. Not everyone who has been through a traumatic event will develop PTSD. However, there are some people who are more at risk for it. Risk factors include an underlying mental health condition, a history of substance abuse, suffering injury, witnessing a death, living with violence, not having a support system, and dealing with stressful situations following the traumatic experience.
Psychotherapy, or talk therapy, is an effective way of overcoming PTSD.
Other Trauma-related Disorders
Experiencing trauma can result in trauma-related disorders. This includes anxiety disorders and panic attacks.
Symptoms of an anxiety attack include:
Trembling
Urge to urinate
Racing heart
Weakness
Feeling nervous
Butterflies in the stomach
Symptoms of a panic attack include:
Confusion
Dizziness
An overwhelming feeling of dread or fear
Shortness of breath
Sweating
Dry mouth
Nausea
Shaking
Pounding heart
Tingling or numbness in hands
Possible chest pain
Post-traumatic Growth and How to Build on Your Resilience
There are things that you can do to help you on your way to recovery. The effects of trauma can be overcome. The extent to which your response to trauma affects your daily life and wellbeing can be reduced. In addition to trauma therapy, you can engage in activities that give you agency and build inner strength.
Talk to Someone
Try reaching out to a close friend, family member, or loved one. Sharing the burden of what you are dealing with can help you feel less alone. Having someone close to you know about and understand what you are going through can be reassuring. It can also be a relief to finally let someone in.
Support Group or Group Therapy
Building a supportive environment for yourself which involves social support, community resources, and therapy can aid your healing.
Joining a support group or group therapy can add a level of comfort and give company to your healing process. A support group or group therapy gives you a safe space to talk and also listen to others. You will feel less isolated as the aim of effective groups like this is to accept, nurture, and hold space to listen and share.
You will be with people who understand what trauma feels like. Through sharing and witnessing the struggle of others, you will gradually learn how to trust people and to trust in yourself. Learning about what other people are working on and being heard will show you that you are not alone. It will allow you to give your painful experiences words, validation, and acceptance. Taking part in this kind of therapy can help to lessen any shame or guilt around your trauma. This in turn will lead to an increased sense of self-worth.
Meditation
We have talked about the effect trauma has on your nervous system. Meditation effectively calms down your nervous system. It brings it to a baseline and can turn off your stress response (fight, flight, or freeze).
Research on the benefits of meditation has shown that it reduces the symptoms of depression, anxiety, stress, pain, and PTSD. In time, and with a regular meditation practice, you will be better able to regulate your emotions. This will result in healthier responses to stimuli or triggers. You will become more attuned to your body and mind’s responses to flashbacks, triggers, and other trauma-related symptoms. Once you have this awareness, you will be better able to develop strategies to help you cope.
The benefits of meditation are not felt right away. You need to start a regular practice during which you meditate once or twice a day, for at least 10 to 15 minutes. You do not need to light candles, put on zen music, or sit in the lotus position (though you can if you wish). What you do need to do is find a quiet place, free of distractions, and be consistent. Keep your eyes open if that works for you.
Please note, meditation is not:
thinking about your traumatic experiences, going over flashbacks, or replaying incidents in your head.
focusing on traumatic stimuli or distressing events.
Meditation is about taking some time to sit in inner stillness. If you feel discomfort or become overwhelmed, you should stop. This practice is best done when you are also in some form of therapy, such as individual therapy or group therapy.
Mindful Action
Mindfully moving your body through physical actions can help you to feel more grounded and stable. It is another way to improve your self-awareness and stay in the present moment. Activities like walking, hiking, swimming, yoga, cooking, cleaning, etc., keep you connected to what is happening now, versus taking you back to the past or worrying about the future.
Deep Breathing
Deep breathing is an easy exercise that has benefits for your mental and physical wellness. It helps to calm the nervous system and slows the heart rate. Through deep breathing, mood and energy get boosted. Your focus improves and stress and anxiety decreases. It also helps digestion, relieves pain, and improves your immunity.
Self-care
Self-care practices will help you manage triggers and stressors. The three most important components of self-care are exercise, good nutrition, and proper sleep. If you are taking medication for trauma-related conditions, following a healthy self-care routine will help.
A large part of self-care is learning about self-compassion. Self-compassion is one of the purest forms of self-care. It involves being gentle with yourself and taking the time to rest. It means you treat yourself as kindly as you would a loved one.Talk to yourself as you would to a dear friend. Judge yourself less, and accept yourself more. Forgive yourself for your mistakes. Like healing, self-compassion is not linear. It takes time to get into the practice of kindness to self.
The Benefits of Trauma Therapy
Therapy offers you a safe, non-judgemental space to share how you feel and what you are going through. A mental health professional can help you overcome trauma-based mental health issues. Therapy will enable you to recognize triggers, alleviate your symptoms, and improve your daily functioning. Together with your therapist, you will develop strategies for managing your stress and emotional responses.
You will also learn coping strategies for dealing with flashbacks and anxiety. You will develop self-compassion and learn about your strengths. Therapy will aid you in reconnecting with your self-worth by identifying and modifying negative self-talk and self-blame. The therapeutic process will help you to understand and process your feelings. In time, you will create better, more fulfilling relationships and will heal.
Once they are in therapy, people say that they finally feel heard, seen, and understood. This kind of space is crucial to getting relief from trauma-related symptoms. In time, you will find meaning and fulfillment.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is a type of therapeutic treatment that is effective in treating PTSD, depression, and anxiety disorders. It identifies unhealthy patterns of thought and emotion. It works to improve emotional regulation by showing us the links between our thoughts, emotions, and behaviors. CBT provides clients with the skills to understand their own behavior and that of others. It helps them regain trust in themselves and to face their fears.
Eye Movement Desensitization and Reprocessing (EMDR)
EMDR has demonstrated effectiveness in treating mental health conditions that arise due to traumatic events. It is especially useful in the treatment of PTSD. In EMDR treatment, you make certain eye movements while processing traumatic memories. It does not involve a detailed retelling of a traumatic incident. Instead, its focus is on changing the thoughts, behaviors, and feelings that are associated with the trauma. In this way, you reprocess trauma-related memories. [1]
EMDR is also effective in treating anxiety disorders, depression, eating disorders, and OCD.
How do I Know if I Need Trauma Therapy?
Trauma can cause a person to dissociate with their environment and those around them. It makes you unable to experience joy, and can result in depression, anxiety, and other mental health disorders. If you have experienced either acute or complex trauma, treatment by a therapist can help. If you are undergoing any of the symptoms of trauma listed above, consider reaching out to a mental health professional.
FAQs
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Trust Mental Health has a team of bipoc therapists that are experienced in treatment through trauma therapy. Our team members speak over 10 languages and understand the nuances of their clients’ cultural backgrounds.
We offer therapy in San Jose and all over California. Click here to see our locations. We also provide therapy online.
Contact us for a free 15 minute consultation. We will match you with a therapist that best fits your requirements. Get the help and support you need in order to live the life of contentment you deserve.
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Adolescence is a challenging time. Teenagers are navigating school, their social lives, and their changing bodies and thoughts. Many are dealing with body image issues, bullying, low self-esteem, anxiety, depression, trauma, or problems at home. Therapy for teens can help teenagers deal with issues they are facing.
For some teenagers, family therapy, along with trauma therapy, depression therapy, anxiety therapy, or therapy for teens might be beneficial. Teenagers and their parents will get the help they need to reconnect.
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Seeing a therapist that understands your background is integral to your success in therapy. Here at Trust Mental Health we have a diverse team of BIPOC therapists that speak over 10 languages between them. We have the cultural sensitivity to relate to our clients and their circumstances. We know how your race and culture shape your outlook.
REFERENCES:
[1] clevelandclinic.org