Diminishing The Impact Of Trauma
Being a Licensed Clinical Social Worker, I believe that every human being could benefit from increased active coping skills. Specifically, due to the world as a whole has increased in the number of traumas we experience. Most of the coping mechanisms I describe here will be applicable for various issues: anxiety, depression, feelings of overwhelm, etc.
From a biological perspective, adrenaline courses through the body when a person gets triggered (as much as we all know that's such an overused word). The memory is imprinted into the amygdala, part of the limbic system.
The amygdala holds the emotional significance of the event, including the intensity and impulse of emotion. There's also been evidence that the volume of production of the Hippocampus is reduced during times of triggered events. No matter how you cut it, this is a very stressful experience and would naturally feel very out of control.
As we go through these coping skills, I solemnly commit to you to do my best to represent these coping mechanisms accurately. I will also not write anything that we've all read too many times such as, "simply clear your minds" or "just change your mindset" or anything else along those dismissive lines. The following are among the go-to top coping skills I recommend:
Movement: As counterintuitive as it feels, because your body and brain may be telling you to freeze (remember the fight, flight, or freeze?), getting some form of movement can eliminate a huge source of stress that you are carrying. There are various forms of research supporting both Yoga and even something as non-complex as walking. Research shows that doing Yoga gently helps release the trauma that is stored in our bodies. Other research has shown that walking is an excellent form of bilateral stimulation which helps with emotional processing.
Aromatherapy: There is limited research available indicating smelling orange essential oil substantially reduces the stress associated with the symptoms of chronic stress and anxiety of PTSD. Many of my clients highly benefit from identifying one or two smells that make them feel happy, serene, or safe. Once they remember those smells, then we work on making those smells easily accessible to them. Sometimes that means putting those smells on cotton balls in plastic baggies, and sometimes it has sure candles strategically placed throughout their house. At the same time, some people carry around a bottle of essential oil in their pocket.
Journaling: Please head my warning: I do not advise pouring out all your toxic feelings and emotions for people who have PTSD, depression, anxiety, or honestly any other level of mental health struggles. In my experience, I have just witnessed it lead too many people down a nasty rabbit hole too many times. Instead of trying using your journal to do these things: make a gratitude list, make a list of everything you are good at, make a list of everywhere you want to travel, make a list of everything positive you were told about yourself, make a list of everything that went well for you, make a list of all your accomplishments. If you need to brain dump or emotionally vomit your thoughts on paper, please type these things out and don't write them by hand.
Distraction: Intentionally using distraction techniques can be a very successful mechanism in coping with Post Traumatic Stress Disorder. It is also impactful in addressing emotions and feelings that are too intense and overwhelming uncomfortable, such as anxiety, fear, phobias, and trauma. A distraction can be anything that you intentionally or unintentionally do to take your attention off any emotions temporarily. Many people find that focusing on the feeling and ignoring it can make it stronger and feel more out of control. With that level of complication, it causes a person to grow out of control very quickly. Therefore, by temporarily distracting yourself, you may give the emotion time to decrease intensity, making it easier to manage.
Learn Your Triggers: As overwhelming and terrifying as it can be when you begin to think about what your triggers are, let's break this down a little differently. Knowledge is power. The more knowledge we have, the more ability we have! The more knowledge you have, the less power they have over you and the more power you begin to gain over them. I'm not asking you to deeply evaluate them, get to know them on a deep level, or even understand how or why they exist. Just knowing that they exist is enough. That's it! Just acknowledging their existence is enough for now!
Develop A Support System: I don't care if at the beginning that support system consists of just your cat or just your dog or just your therapist! It's a starting place. Please remember that everyone has to start somewhere, and it doesn't make sense logically speaking to focus on where you are now and where you are currently. Let's focus on where you want to be and where you are going. What kind of support system would you like to have? What would you like it to look like? What would you want it to feel like? What would you like the support to feel like?
This is not an inclusive list. And by no means is this an alternative to choosing individual therapy or even group therapy. This blog is merely designed to be a proper additional set of coping tools.
If you have found this helpful, please check out some of our other blogs. If you would like to consider checking out an appointment with one of our therapists, please consider reviewing their bios on our website here: https://www.thementalwellnesscenter.com/providers.
If you have any form of trauma, please know that we don't care if you do therapy at The Mental Wellness Center, Inc or where you do therapy. We don't want you to have to suffer in silence or suffer alone. No one deserves to suffer from trauma, and there is hope!
