Experiencing trauma can create long-term emotional and physical effects, making everyday life feel overwhelming. For those managing trauma, it is essential to understand that you are not alone. Recovery requires this acknowledgement and patience to treat the emotional and physical effects of traumatic experiences. Trauma response may present as anxiety, flashbacks, and emotional numbness. Coping with these reactions can take time, but individuals can greatly benefit from seeking professional help, practicing mindfulness, sourcing social support, and self-care. It is helpful to recognise feelings without self-criticism and work through the healing process at a comfortable rate.
Active Coping: Taking Steps Towards Healing from Trauma
Active coping involves accepting the influence of trauma on your life and becoming proactive in improving your reaction to your emotions. Active coping is not just ‘getting through’ during a crisis; it is about facing daily challenges positively. It is a skills-based approach to coping that we can develop through practice over a while, allowing us to cope with the aftermath of trauma with resilience and strength.
Understanding Recovery as a Process
Trauma can often cause emotional reactions and overwhelm, and healing should be looked at as a process of reducing the distress associated with the event, and taking back control of your emotional responses. Regaining this control takes place over a period that differs from person to person. Recovery isn't immediate. This awareness can help you gain a sense of understanding of your emotions and therefore help reduce feelings of vulnerability. Here are some key things to remember:
- It's very natural to continue having reactions to trauma and distress: Trauma responses like stress or anxiety are very normal and a part of recovery.
- Recovery is a slow process: It occurs in small steps and is not a matter of being "cured" overnight.
- Healing does not equal forgetting: Healing does not eliminate the traumatic experience or its emotional effect, but it can diminish its intensity.
- Enhanced coping skills: Those who learn and practice coping skills become more confident over time in dealing with memories, symptoms, and emotions more positively.
Positive Coping Strategies for Coping with Trauma Symptoms
Evidence-based practices can significantly reduce the symptoms of PTSD that are causing distress, providing both immediate relief and continued advantages. These can help you acknowledge and regain control of your life and enhance your wellbeing.
1. Educate Yourself About Trauma & PTSD
Learning about the psychological and physical effects of trauma can be an empowering step in your recovery. Understanding that PTSD is a normal response to abnormal events can help you realise that you are not alone. Some ways to approach this include:
- Learn about common trauma responses and PTSD symptoms: Recognising what you are experiencing can be reassuring and can guide you toward effective treatment.
- Seek professional guidance: A psychologist or counsellor will help you communicate more clearly about your experience, leading to better care and understanding from those around you.
2. Seek Support from Others
Avoid self-isolation by reaching out to those you trust or care about. It is important to surround yourself with supportive people who listen to you and have empathy for you. Connecting with others can alleviate feelings of loneliness and provide emotional comfort. Remember:
- Choose people wisely: You should surround yourself with understanding, empathetic individuals. Aim to find people in your life who listen without judgment.
- Express your needs: Be open with your support network about how they can assist you during difficult times. Be open about your feelings.
- Engage in conversations: Talking about your experiences can be therapeutic and lead to mutual understanding.
3. Practice Relaxation Techniques
Relaxation techniques can aid in stress management and, to a greater extent, minimise the effects of symptoms related to trauma. Although the techniques might be difficult at first, with regular practice and repetition, they can become helpful daily or even hourly, when needed. Attempt the following in your daily routine:
- Muscle relaxation exercises - This practice helps to reduce physical tension, promoting a sense of calm and relaxation throughout the body.
- Breathing exercises and meditation - These techniques can help slow your mind, reduce anxiety, and improve focus and emotional stability.
- Mild physical exercise such as yoga or swimming - Engaging in gentle movement helps release built-up stress and promotes overall emotional wellbeing.
- Spending time outdoors or indulging in leisure activities - Connecting with nature or hobbies can provide a refreshing mental break and foster a sense of peace.
- Listening to soothing music - Music has a powerful ability to regulate emotions and help calm your mind.
- Prayer or mindful practices - These practices offer moments of thoughtfulness and grounding, helping you stay present and manage stress.
4. Participate in Positive Distractions
Involvement in enjoyable activities may offer a needed respite from the emotional load of trauma. Positive distractions are also an appropriate way of channelling self-expression and coping with complex emotions. You can try:
- Creative activities like writing or painting
- Focusing on enjoyable activities that can provide a healthy escape
- Experiencing companionship from family and friends or even pets
5. Talk to a Professional Psychologist
If your symptoms feel overwhelming or don’t improve, then help from a professional psychologist might be your best next step. Psychological counselling is instrumental in dealing with trauma and PTSD. Some of the possible advantages are:
- Cognitive-behavioural therapy (CBT) to treat negative thinking patterns
- Eye Movement Desensitisation and Reprocessing (EMDR) can be used to reprocess traumatic memories to reduce their emotional distress.
- Trauma-focused treatment to process and make sense of your experience
- A safe space to openly acknowledge and develop coping skills to improve your emotional response to trauma.
Coping with Specific PTSD Symptoms
There are different coping mechanisms for individual symptoms of PTSD. By applying the following techniques, you can better manage these responses.
1. Unwanted Memories or Flashbacks
- Recognise that they are memories: Remember that these thoughts or images are reminders of the past and not the present.
- Discuss them: Telling your story to someone you trust and who is supportive can be affirming and alleviate your burden.
- Understand that time is the biggest healer: Memories of trauma may never vanish entirely, but with time, they often become less overwhelming and can fade away. Most importantly, the distress surrounding the memories can be reduced, allowing you to gain more enjoyment from life.
2. Sudden Anxiety or Panic Attacks
- Breathing techniques: Slow your breathing to help alleviate the physical sensations of panic.
- Challenge negative thoughts: Recognise that your fears are often exaggerated or unfounded.
- Reassure yourself: Understand that the feelings will subside and they do not pose a threat to your safety in most circumstances.
4. Nightmares and Sleep Difficulties
Nightmares tend to elicit strong emotional responses. In the event of a traumatic dream:
- Remind yourself it's just a dream: Recognise that the fear stems from the dream and not from current danger.
Do a relaxing activity: After waking up from a nightmare, engage in relaxing activities such as listening to soothing music or reading. - Create a routine: Establish consistent bedtimes and wake-up times.
- Steer clear of stimulants: Reduce alcohol, caffeine, or nicotine, particularly in the evening.
6. Irritability and Anger
- Take a break: Step away from the situation and regain composure.
- Exercise regularly: Physical activity reduces stress and helps to manage tension.
- Seek professional help: If anger is overwhelming, psychological counselling can support you to recognise and manage anger before it escalates.
8. Trouble Feeling Positive Emotions
It's normal to feel numb or disconnected from your emotions after trauma. To reconnect with your emotions:
- Do something you enjoy: Even if you don't feel like it at first, doing something you used to enjoy can help restore feelings of pleasure.
- Show affection: Simple actions like ringing a friend or organising a catch-up may assist in recapturing the sense of belonging.
Embrace Your Healing Journey
Healing from trauma is a personalised and often continuous process. Accept the strategies that suit you best and incorporate them into your daily activities. With time, these coping mechanisms will get stronger. Remembering to avoid damaging coping behaviours like substance use or withdrawal can play a significant role in your recovery.
If ever your symptoms increase or you feel that you can no longer cope, do not hesitate to get professional assistance. Psychological counselling, together with the proper tools and support, can be beneficial in dealing with trauma and its long-term impact.
You are not alone, and with time, you will know how to handle your healing process with courage and confidence.
