The Road to Healing After Trauma

Traumatic stress is a common response to a terrible or life-threatening event that uproots your sense of safety and security. 

In recent months, our televisions and social media feeds have been flooded devastating news and traumatic events. From a global pandemic to police brutality and racial injustice; crashing stock markets and rising unemployment levels, we are facing trauma on a global scale. And while you may not have been directly impacted by an event, you can still experience the affects of trauma as a result of it. 

According to the National Council for Behavioral Health, 70% of adults in the U.S. have experienced some type of traumatic event at least once in their lives. 

There are varying degrees of trauma which can be broken down into two categories, small ’t’ trauma, and large “T” trauma. 

Small “t” Trauma

According to Psychology Today, small ’t’ trauma is caused by events that exceed our capacity to cope and cause a disruption in emotional functioning. These events are non-life-threatening, but can still leave a person feeling out of control or helpless. Examples of small ’t’ traumas include:

• Conflict

• Divorce

• Financial stress

• Bullying or Harassment

• Ending of a significant relationship

• Emotional abuse

Large “T” Trauma 

Large ’T’ Traumas are more extreme or horrific in nature. Psychology Today defines large ’T’ traumas as “an extraordinary and significant event that leaves the individual feeling powerless and possessing little control in their environment.” Examples of large ’T’ traumas include:

• Natural disasters

• Sexual assault

• Terrorist attacks

• A catastrophic accident

• A school shooting

• Exposure to combat

Regardless of what degree of trauma you’ve experienced, it can lead to a multitude of emotional responses. You may feel hopeless, angry, sad, fearful, emotionally and physically drained, overcome with grief or completely numb. Many of those who have experienced trauma will either overlook the severity of its impact on them, or completely and purposefully avoid talking about it. However, avoiding trauma and its affects will only make matters worse.

HEALING FROM TRAUMA-RELATED STRESS

The good news is, there is hope. There can be healing and growth after trauma. Here are a few actions you can take to cope with trauma and help relieve its grip on your life. 

1. Limit the news and social media exposure- Whether or not you are directly affected by current traumatic events being covered on the news, overexposure can have a negative effect on your mental and emotional wellbeing. Limiting the volume of news or social media you take in can help avoid added stressors and potential triggers.

2. Don’t numb your emotions- Sometimes, in an effort to control our emotions, we try to avoid them altogether. However, it’s important to remember that emotions are ok and even necessary to process trauma. Don’t judge yourself or feel guilty for the range of emotions you are experiencing. Allow yourself plenty of time to feel whatever you’re feeling and to take the necessary steps toward healing. 

3. Make physical activity a priority- Moving your body, even for just 30 minutes a day, is proven to help reduce stress and improve your overall mood. Not only that but by incorporating mindfulness into your exercise routine, you can help reverse the effects of trauma on your nervous system. By directing your attention to the sensations in your body during physical activity, you can train your brain to focus on the present moment, rather than worry or fear about the past or future. 

4. Create (and stick to) a routine- From the time we are children, routines have played a vital role in our ability to thrive. Routines allow us to predict what our day will entail and plan for the future by setting goals and taking the necessary daily steps toward achieving them. By creating a routine, you can also make space for activities and exercises that bring you joy and reduce stress related to trauma. 

5. Spend quality time with someone you trust- Trauma can cause us to self-isolate in an attempt to protect ourselves from further hurt or damage. However, intentional connection with other people is one of the best things you can do to reduce trauma-related stress. You don’t even have to talk about your trauma. Just connecting with other people in-person is enough to release hormones that improve your overall mental health.

6. Focus on healthy eating and sleeping - How we eat and sleep can dramatically impact our mental health, both negatively and positively. Eating healthy can help you feel better physically, which can help improve your overall state of mind. In addition to eating well and exercising, getting quality sleep is also crucial for developing strong mental fortitude. 

7. Seek professional help- While this may feel “extreme” if you aren’t accustomed to speaking with a therapist or medical professional, it does not have to be. Speaking to a doctor or therapist about your trauma and the stress that it is causing in your life can help you discover the tools and strategies you need to live a fuller, more fulfilling life. 

Trauma is something that everyone experiences at one point or another in their lives, and it is nothing to be ashamed of. While there is no “quick fix” to trauma, there are many people who have incorporated some of the strategies listed above and seen dramatic improvements regarding the impact their trauma has on their quality of life.

The most important thing to remember is that the effects of trauma can not be avoided. The best way to heal from a traumatic experience is to acknowledge it and address it. 

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