Coping with Trauma & Finding Ways to Heal
If you've recently faced a traumatic event, it's natural to worry that these feelings might linger indefinitely. However, you have the power and capability to heal. Trauma, often ignited by events like losing a loved one or surviving a disaster, can lead to symptoms like sleep trouble, vivid memories, and hypervigilance. Dealing with intense emotions can feel like riding a roller coaster you never signed up for. When memories get hazy, and concentration becomes a challenge, it's easy to spiral into negative thoughts about yourself and the world. This can sometimes lead to risky behaviors or even dissociation. Here are some practical strategies to help you heal and overcome trauma.
Effective Strategies for Healing from Trauma
Explore Different Avenues of Support
Finding and welcoming support is crucial for the healing process. It might come from loved ones, a support group, or a therapist. Each offers unique benefits. While past trauma can make accepting help challenging, understanding the value of support can empower your healing journey. Even if much of the journey feels solitary, knowing support exists can be comforting.
Finding Your Supportive Circle
One of the most impactful things you can do after going through trauma is to build up your support system. Focus on cultivating a tight-knit group of 1 to 3 individuals you can really lean on and trust when times get tough. These are the ones who will have your back no matter what. But it doesn't stop there. Having a wider circle of friends to enjoy fun activities with is also key. Surrounding yourself with positive people and engaging in things that bring you happiness helps combat that sense of isolation that can so easily creep in after trauma. It's a powerful antidote to keep your spirits up during the healing process.
Engaging in Physical Activity
Exercise can be an awesome way to help cope with trauma. Tap into the natural feel-good chemicals called endorphins, which can give your mood a significant boost. And don't worry, we're not talking about intense gym sessions. Something as simple as taking a relaxing stroll, riding your bike, or even having an impromptu dance party in your living room can be enough to get those endorphins flowing and lift your spirits. The key is finding movement that feels good for you and your body.
Practice Self-Care
Self-care is your toolkit for healing, offering solace and moments of joy amid a challenging journey. By regularly engaging in loving acts for yourself, you can reduce stress and bolster your sense of well-being. Simple, everyday actions, such as a warm bath or a mindful walk, can work wonders. Prioritize practices like sleep hygiene, daily exercise, belly breathing, grounding exercises, and journaling to nurture your heart and mind.
Mindfulness and Meditation
Mindfulness is about savoring each moment, tuning into your senses and emotions. It's about being fully present and aware, helping you to de-stress and manage emotional turmoil. Meditation, a natural extension of mindfulness, involves breath-work that calms the mind, promoting relaxation and improved stress management, which are essential for healing. However, be mindful that these practices might initially feel overwhelming for some trauma survivors; integrating them slowly is key.
Seek Appropriate Support
Finding the right type of help for your trauma is crucial. If therapy feels like the next step, consider a trauma-informed therapist. They specialize in effectively handling traumatic experiences. Individual trauma-focused psychotherapy is often recommended. Consider exploring modalities such as EMDR, somatic experiencing, trauma-focused CBT, Internal Family Systems, or art therapy. Each offers unique tools to facilitate healing, so find the one that resonates with you.
We all carry our own bits of brokenness, but the good news is that healing is possible. It's time to take that first step and connect with a therapist who can guide you through the journey. Book a consultation today to learn more.