Five Ways to Start Healing from Trauma, Today
Broaden your understanding of what "trauma" means.
For many of us, when we hear about "trauma" we think about what are known as big “T” events. This could mean experiencing something life threatening, a serious injury or sexual violence. It is also important to take into account what are known as little “t” events, or experiences that may not have been life threatening, but are still extremely distressing. Examples of little “t” traumas include emotional abuse, extremely critical caregivers, harassment, medical diagnoses, and losses. Get curious around whether or not your emotional responses could be linked to either big T or little t traumas in some way.
Start getting mindful.
For some of us, settling into our breathing and quieting our minds can be easily accomplished with a bit of practice. For others, trying to turn down the internal chatter may feel like an overwhelming experience. No matter where you are on this spectrum, see if you can take a few minutes each day to check in with all the parts of yourself that would like to show up. Try sitting still and focusing on your breathing, and notice without judgement what enters your thoughts. Send some validation and gratitude to the parts of yourself in need of attention. Cultivating mindfulness to start to recognize our own internal family is a very powerful tool.
Make a commitment to focusing on caring for your body, and increasing your mind/body connection.
When traumatic memories are stored in our minds, they can also be stored along with a body sensation. When trauma is very intense or chronic, sometimes we become less connected with our bodily sensations as a way of coping. Untreated trauma is also linked with the development of autoimmune issues and other chronic illnesses. If you are recovering from trauma in your own life, try to find a physical activity or exercise that gets you moving and connects you to physical sensations in your body on a regular basis. This can be yoga, something more high impact like running, or anything in between.
Develop your support system and if it feels safe, take the risk to allow them to know you.
For people who had to focus on survival skills instead of social development in early childhood, it may not feel as safe or natural to form close, trusting relationships. As a result, some people coping with a trauma history as adults may find they are more isolated than they would like to be, or unable to maintain relationships in the way that they want. Get intentional about cultivating healthy relationships with those that can support you on your healing journey and start small with remaining open and vulnerable. Stay mindful about what comes up as you work on letting others get to know you, with less guards up.
Know when to seek out professional help.
For some, no matter how much work we do on our own, overwhelming emotions may start to ramp up, and hijack us when it's least desired or expected. We may notice our relationships, career, and self worth suffering. See someone qualified to assess your concerns and behaviors, and collaborate with you on a treatment plan. It is ALWAYS ok to reach out to someone who can help get you going in the right direction.
Thanks for reading! If you are ready to reach out for more information regarding trauma therapy, I can be reached at steph@turningtidespsychotherapy.com
Stephanie Borer, LCSW
