You might journal about the exercise after it’s done. [3] X Expert Source Rebecca Tenzer, MAT, MA, LCSW, CCTP, CGCS, CCATP, CCFPClinical Therapist & Adjunct Professor Expert Interview. 19 August 2020. By doing this mindfulness exercise, you can learn to acknowledge, accept and regulate your emotions so that the trauma isn’t controlling your life.
Triggers might be a person who resembles an attacker, a sound that reminds you of the trauma, insulting or demeaning words, or a specific time of the year. Make a list of all the triggers you can identify. Be sure to practice self-care when you are doing this exercise, as it can be very unsettling. Once you know what your triggers are, you can slowly develop a plan to better manage your response to them. Consider sharing these with someone you trust for additional help.
Get distance from people who try to pressure you to move on too quickly.
You might practice meditation, visit spiritual landmarks, reflect on nature, pray, chant, dance, or read faith-based texts.
If your home burned down, you might start a campaign to ensure other families in your community have working smoke detectors. If you were raped, you might speak out on behalf of other rape victims or volunteer for a sexual abuse hotline. Before you commit to this, make sure that you’ve taken enough time to heal from the trauma. Also, make sure that you’re ready to be heavily involved in helping others who have dealt with trauma that’s similar to yours.
For example, in your memory, you may have been blaming yourself because you didn’t defend yourself against an attacker. As you tell your story, you might recall that you tried to defend yourself, but the attacker was much bigger and stronger than you. Tell your story as much as you need to. Talking about it helps you work through your feelings about what happened.
Specifically, let your loved ones know what your triggers are, so they can anticipate these situations and help you cope when necessary. For instance, you might ask them not to approach you unannounced because you startle easily or you may need to be driven around for awhile if your trauma involved a car crash. [13] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Don’t be shy about asking for what you need. Your friends and family will likely be thrilled to help.
It will be most helpful if you attend specific groups relating to your own trauma, such as for rape survivors or for mothers who lost infants.
If you want to share what you wrote with someone (like your therapist), you can. But, these writings can be just for you.
PTSD involves experiencing recurring stress responses that are similar to what you experienced during the actual event long after that event has passed. This might include overwhelming fear or helplessness, sadness, trouble sleeping, and/or a pounding heartbeat. [18] X Research source
Your therapist should have treated others with anxiety or PTSD. It may also help to find a professional who conducts cognitive behavioral therapy or dialectical behavior therapy, two proven treatments that benefit trauma survivors.
For instance, you might think “I am weak. ” Your therapist will work with you to reframe that thought into something like, “It’s normal to feel paralyzed when you face danger. I did the best I could. ”[23] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
Don’t consider doing this on your own without guidance and support. You might do this over and over again until the memory of the event evokes less of an emotional or physical reaction.
Both antidepressants and anti-anxiety medication have proven helpful in reducing the symptoms of PTSD.
