Emotional Trauma

No one has to resign themselves to living with the effects of trauma. It is possible to heal and move beyond it. There are numerous ways to approach trauma recovery. The most important thing is for the individual to try several options until they find the method that resonates with them so they can start to recover.

 

Lean on Family and Friends for Support

Two of the best approaches for healing from trauma are first, for the individual to find someone they trust to lean on, and, second, to avoid further isolation.

The individual can choose to talk about the trauma or focus on other topics. What is helpful for one person may make the trauma worse for another. Support groups for people coping with trauma can be a source of comfort where the individual can learn techniques to help their own healing journey and remember they are not alone.

A common symptom of emotional trauma is social isolation, but this can make the situation worse. Connections with others are healing, so encourage trauma survivors to nurture their relationships and refrain from spending all of their time alone.

Volunteer work is another wonderful way to reclaim power by helping others, instead of surrendering to the feeling of helplessness.

Practice Self-Care and Compassion

Healing from trauma is not an easy job. There will be times when a memory surfaces and causes negative emotions. The person may encounter a trigger that sparks a severe reaction. Self-care and compassion are necessary to any trauma survivor’s healing journey. Being gentle and patient is important and healthy. Recovery doesn’t happen overnight.

Any behavior that provides comfort and relief is beneficial for self-care. It can be helpful to keep a daily journal. This is a self-care practice that lets the individual release pent-up thoughts and emotions, track progress, and gain a deeper understanding of themselves. Along with these activities, anyone dealing with trauma should get plenty of sleep to help the body and mind slow down and find balance.

Self-Regulate the Nervous System

One of the biggest problems trauma survivors face is emotional dysregulation. They may experience heightened emotions, feel out of control, or react out of context. Recognizing when emotions become heightened and taking action to soothe the nervous system through self-regulation is an excellent way to relieve anxiety and put the individual back into control.

Self-regulation can take the form of practicing mindful breathing when upsetting events occur. A simple strategy is to sit or stand and plant the feet firmly on the ground. Feel the connection and breathe slowly. Alternatively, those with overactive minds find it useful to focus on objects around them in a certain color. This easy practice refocuses the mind. Another self-regulation technique involves the person using sensory calming activities, such as petting a dog, listening to a favorite type of music, or building something out of clay with their hands.

Get More Physical Activity

Trauma can trap someone in a constant state of hyperarousal or fear. The person may find themselves freezing up in stressful situations or lashing out in anger. A great way to restore equilibrium in the body is through regular exercise.

Any type of exercise is beneficial. However, many people dealing with trauma find types of movement that incorporate mindfulness, breathing, and a whole-body approach to be of particular benefit. Some suggestions to try are yoga and qigong. Rhythmic exercises such as walking, running, swimming, or dancing are also great choices. These activities help the individual feel safe in their own body once again.

Avoid Drugs and Alcohol

Drugs or alcohol are never good ideas for someone dealing with emotional trauma. These substances can make the trauma symptoms worse and add new problems. The risk of increased depression, anxiety, and a tendency to isolate is especially worrying.

Find Professional Help

Healing from trauma takes time and effort. It’s possible for someone to recover on their own, but there are many advantages to working with a professional. A trauma therapist has a unique understanding of the pervasive aspects of emotional trauma and is therefore better equipped to help an individual work through the varied and confusing feelings they may experience. Some of the support methods and therapies that have been proven to help people work through their trauma, identify the root cause, recognize triggers, and learn to respond in new, more positive ways are:

• Cognitive behavioral therapy
• Trauma-focused therapy
• Dialectical behavior therapy
• Eye movement desensitization and reprocessing

Working with a therapist is an excellent way for someone to get the personalized attention they need to find the right approach and therapeutic methods that deliver relief and healing. It’s crucial for an individual to monitor their behavior and mood and seek out help if they find they are having trouble with day-to-day functioning, relationship problems, bouts of severe negative emotions, or in the inability to move on from constant reminders of the trauma