2024 Author: Harry Day | [email protected]. Last modified: 2023-12-17 15:43
Psychological trauma, self-help techniques
What is trauma?
Psychological trauma is a consequence of stressful situations that have had an undue effect, in connection with which you begin to feel helpless in a dangerous world. Injury is usually life-threatening, but often experiences of isolation and insecurity can also lead to injury. The more helpless you are, the more likely you are to get hurt.
Previously, in the diagnosis of post-traumatic stress disorder, only situations of personal threat to your life or loved ones were included, usually these were situations of violence, disasters or accidents and other disasters, but now such situations have been added when you learn about the sudden and violent death of loved ones, or if your work is connected with constant contact with death (Police, Ministry of Emergency Situations). The understanding of trauma is expanding, and we are increasingly aware that untreated trauma can be the cause of many psychological problems.
How to help with trauma (emergency support and self-help)
Post-traumatic stress disorder (PTSD) and other forms of traumatic stress can make life incredibly difficult and unpredictable. Obsessive thoughts and memories can simply pop up without warning, affecting your ability to handle normal tasks.
Staying away from the people, places, and situations that trigger these thoughts and memories can sometimes be appropriate and rewarding. However, using avoidance as the only strategy can cause more problems than decisions. These symptoms cannot be avoided all the time, and trying to get rid of them can lead you to close yourself off to opportunities, create anxiety, or feel even more limited by the traumatic experience.
It can also be harmful to have only one way to deal with the situation, because it may not help you every time. Rather, it is better to have a variety of tools ready when you feel the dreadful power of traumatic stress. So, here are a few varied coping techniques that you can add to your toolbox.
Use the "Window of Tolerance"
The Window of Tolerance concept is a way to identify and talk about your current mental state. Being inside your window means that you are all right and you can work efficiently.
Initially, you may have a small window, which means you have a limited ability to process and stabilize feelings when presented with difficult information or reminders of traumatic events. You are easily provoked into memories, obsessive thoughts, intense anxiety, emotional disconnection / numbness, panic / anxiety attacks, dissociation, and depression.
Your window expands as you develop tools to stabilize your feelings, which increases your ability to deal with more complex information, emotions, and physical stimuli / sensations. Conversion means you can stay in the moment, you know where you are, who you are with, what the date and time are, and you are aware of all five of your senses. This is combined with the ability to feel emotions and not succumb to them. You are in the present moment, you can think and feel at the same time.
Being aware of both positive and negative states can help you identify and put into practice the tools you need to either stay in your window of tolerance or return to your window if you find yourself outside of it. The ability to notify others about your window size, your triggers, and your tools allows you to realistically calculate what you can handle and what you need to do to stay put and participate in the process.
Breathe slowly and deeply
It is a free and portable tool that you can use anytime, anywhere. Make sure you inhale through your nose and exhale longer than you inhale, either through your nose or pursed lips. Recommended rhythm: inhale for four seconds, hold for two and exhale for six to eight seconds. By doing this, you activate a part of your nervous system that helps your body to calm down. This will help you think clearly and return to the present moment.
Confirm your experience
What you have experienced is real and painful. Having a name or context for traumatic stress / post-traumatic stress stress allows you to understand that how you feel is not your fault. There is nothing "wrong" with you. What you are experiencing is actually a normal reaction to abnormal experiences. It is important to remind yourself of this when you are faced with difficult symptoms, because self-affirmation is an important element of healing.
Focus on your five senses
Start with five different things you see (trees outside the window), hear (air conditioner hum), feel (my neck collar or warm breeze on my hands), taste (strong coffee on my tongue) and smell (stale air) or perfume). Then notice four each, then three each, and so on. Speak about these subjects as specifically as possible so that you can focus on external factors and get the unnecessary things out of your head. Pay attention to things like shape, smell, texture, and color. You will probably return to the present moment even before you even realize it.
Think positively for 12 seconds
Remember something positive. For example, a beautiful flower, a sunset, a smile on someone's face, or a compliment from a friend or colleague. And really focus on that for 12 seconds. Breathe in and notice how it affects your body and emotions. It takes only 12 seconds to create new neural connections. These positive experiences can replace thinking and coping with stress / fear.
Use a gravity blanket or weighted blanket
Symptoms of PTSD include sleep disturbances (including insomnia), nightmares, flashbacks, and increased anxiety. Not getting enough sleep can cause problems concentrating, which can lead to difficulties at work and / or school. This can lead to irritability, negatively affecting important relationships. There is research showing that using a heavy blanket that mimics a safe and tight hug can help reduce anxiety and insomnia.
Laughter
According to the latest research, laughter is indeed a medicine and is now increasingly used as a therapeutic method. It has been shown to reduce stress by releasing certain hormones that strengthen your immune system and change the structure of your brain. So, find a fun video to watch when you're feeling stressed or anxious. Or spend time with a friend or loved one with whom you feel safe and who can make you laugh.
You have the right to feel calm in the present moment. Practicing these tools is a good first step in overcoming traumatic stress and on the road to recovery.
Author`s site: psiholog-filippov.kiev.ua
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