Working Through Trauma
Regain Groundedness
Many people have lived through a traumatic event. Some wonder if they will ever feel like “themselves” again. Well, you are not alone. About 90% of people experience at least one traumatic event in their lifetimes (Kilpatrick et al., 2013) and according to the National Comorbidity Survey Replication, the prevalence of PTSD for adults was just under 7% between 2001-2003 (US Department of Veterans Affairs, n.d.).
This, however, is not the end of the story. People who have experienced trauma can most certainly find ways to reconnect with their bodies, reprocess the trauma, and maintain rewarding relationships.
Redraw the Blueprint
Many studies show that when someone has experienced trauma, they can benefit from reshaping the narrative of that incident to regain perspective, but also to reinterpret the way the body stores the emotional charge of containing the traumatic blueprint in the body. Often this means counteracting automatic thoughts associated with the traumatic event, regulating the body's protective response, and processing the traumatic incident better. When we have trouble processing a traumatic event, of which we are talking about where significant harm was done, heard about, or witnessed, there can be lasting effects on one’s mood, everyday functioning, and relationships. Processing means that one can attend to the feelings and perceptions of the traumatic event so that a person can more easily move through the trauma and take distance from it.
Calm the body
When we feel threatened, our brains send signals to our bodies to fight, run, or freeze. Our higher brain, our functioning brain, is then effectively shut down. The thing is, sometimes after the threat is gone, the brain continues to send stress signals which keep the body in a heightened state of stress (Van der Kolk, 2014). This is why to recover from trauma, it is important to encourage the mind to use the higher part of the brain. This soothes the body, helps integrate new experiences, and generates a feeling of safety. According to Van Der Kolk (Interlandi, 2014), by bringing the body into harmony with itself, and with others by helping the body tolerate its own sensations, we can heal the trauma and build safety and trust.
Ways to heal from trauma.
Therapies and Body-centered Activities
For some people, time is the key ingredient in working through trauma. For others, a traumatic event can take a huge emotional and physical toll. And let’s face it, it can be really hard to focus on times where you felt the most terrified or ashamed. That goes for all of us. Specific therapies can help you heal by processing thoughts and memories and by soothing the nervous system such as EMDR (Eye Movement Desensitization and Reprocessing). Other practices such as music, dance, singing, and drumming can also be effective in calming the body.
Common Questions
I don’t want to tell a stranger everything about me
The role of therapy is to establish a trusting space where you can explore issues that are important. A therapeutic relationship is best when it is a real exchange and collaboration between you and the therapist, so whatever you wish to talk about is the starting point. Especially with trauma, it is central that you feel secure enough to explore and dig deep. My job as a therapist is to provide a safe space and respect the pace you feel best.
If I see a therapist does that mean I have a serious problem?
In my view, asking for help is the hallmark of wanting to make change. People respond differently to difficulties in their lives. I tend not to categorize difficulties as serious or light, rather, by how the person is impacted by a problem. If you are facing a challenge and you are having trouble coping, that's often a sign that this particular area deserves attention. Once this problem has been addressed, and you have reached self-fulfillment, the therapeutic relationship should come to a close.
Will I have to relive everything I went through?
There is no single way to go about working through trauma. Some people find developing coping skills the best way, others prefer to think more about it from other perspectives, or decide that taking social action helps alleviate the problems. Whatever your preference, it is important to keep consistency in your journey and take steps towards addressing the problem. Although some of the most successful outcomes do come from piecing together a traumatic event, therapy is really like a dance where there’s a give and take. The therapeutic work comes from the particular needs, histories, and hopes you present, and the flexibility of the therapist to attend to the unique situation you bring.
I have a child who has experienced trauma. Will they be able to process it?
It is most helpful to indirectly process trauma through drawing and playing with children and adolescents. Especially in recent years with our global health crisis, traumas come from hearing about dangers related to COVID-19, such as deaths or contagions. In my experience, children work through traumatic events by acting out different elements of the trauma that can be explored with the therapist. In working with many families with children, some of the most successful tools were to create routines and calming activities that offered better scaffolding for a soothing internal and external landscape. This helped children feel more relaxed, hopeful, “put together” and connected with other people.
Common Questions About Children
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What Is PTSD?
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Is Stress the Same As PTSD
What is the difference between experiencing stressors and PTSD?
It’s Time to Reach Out
Maybe calling a therapist has been on your to-do list for weeks. Sometimes the hardest part of recovery is the first step, which is taking the initiative to try something new. It does take a lot of courage and energy to reach out to someone and ask for help. Don’t worry. We all go through those moments of doubt. Send me an email or text and we can set up a 15-minute free consultation. I look forward to hearing from you.