Trauma stems from experiences that are so overwhelming to the system that our bodies and minds are unable to completely digest the experience. Often, people think of trauma as being born from catastrophic events however, this is not always the case. Some experiences may leave us traumatized that many don’t consider traumatic, like an invasive medical procedure to which one consented.
Peter Levine explains that “trauma is a loss of connection to ourselves, our bodies, to our families, to others, to the world around us.” (Levine, 2008). It can be very difficult to orient to the external world when we lose touch with our understanding of our internal experiences. This often creates difficulties and a chaotic sense for individuals who experience Post-Traumatic Stress Disorder (PTSD).
How Does One Heal from Trauma?
This question has many different answers depending on the lens through which one gazes. Here the focus will consider both the body and the conscious mind.
The conscious mind often goes offline when a person is experiencing a traumatic event. When this happens, our conscious memory is not able to fully process an experience. For example, in a car accident, usually at the time of a collision (no matter how large or small), the person’s conscious mind will momentarily leave their body (blackout) and return after the bump or crash. This is a protection mechanism. Our systems are very wise. While the conscious mind was able to go offline, our bodies continued to experience the trauma and the body also maintains memory. Therefore, when we experience a trauma or continuous trauma, the body has more of a complete memory of the experience(s), but the mind is foggy, perhaps only able to recall different fragments of the event. This process highlights the lack of connectivity that is highlighted above.
In healing trauma, the goal is to help a person safely reconnect to themselves so that they can then move forward to begin to reconnect to others and live without fear, confusion, or isolation. Often, healing trauma also means healing interpersonal wounds, and trust. This often begins with the body.
It’s very common for people who have PTSD to have dysregulation in the nervous system. Our ability to stay present is related to the activation of our nervous system and how it communicates with specific areas of the brain. Healing trauma tends to begin with understanding how to stay present and regulated. Specific counselling modalities will offer individuals tools to learn how to manage self-regulation. The first key to healing is presence.
From there, many somatic-oriented modalities will use the body’s wisdom as the teacher that offers indications regarding what needs to be done. In the body, as one works, there will often be a physical release of some kind that allows the system to relax and stop holding excess activation or tension. When this occurs, the body learns that the traumatic event has ended and allows more for a more clear connection between the mind and body, as more of the experience is now being digested.
Techniques
Healing trauma occurs at home, as well as in a therapist’s office. Here are some keys to help oneself outside of the session:
Journal: Processing is an important part of digesting the experiences that we encounter. Processing helps to reduce confusion, which often aids decision making. Often, decision making for people with trauma can be difficult.
Breath Work: The breath signals to the brain the state of our safety. Fast, shallow breath signals danger, whereas slow, controlled, deep breathing signals safety. Breath-work is a key aspect of healing trauma and the body.
Move Your Body: Whether restorative yoga is the name of the game or HIIT classes are your thing, get into your body and move. Movement is an invaluable pillar of health. We have an entire universe under our skin that calls for attention and maintenance to support better physical and mental health.
Sleep: Sleep is crucial to our ability to function in good health. When asleep, there are integral processes that occur in our bodies and brain. For example, detoxification of our organs and consolidation of memories from the day before occurs when asleep. Sleep is a crucial support for better health.
Maintain Connection: It can be very tempting for individuals who have experienced trauma to cut themselves off from the external world, as it can be overwhelming. Humans were not made to be alone. Finding a couple of people who are safe and trustworthy can make a huge difference in achieving better mental health.
Draw from What Strengthens You: There are many things that we do in a day that take us out of the present and into autopilot or even more anxious states. Consider what gives you strength and what weakens you. Notice your behaviour and choice of activity throughout the day and aim to include more of what strengthens you.
Access Services to Help You: Healing from trauma is a process that needs to be done safely to avoid re-traumatization. Make sure you access services with a professional when doing the work to ensure safety. Working with a professional also offers connectivity and trust that may have been lost due to the traumatic event(s).
For some adults, this may reflect your experience. There are ways to work to begin to heal your body and recognize symptoms of past traumas. Feel free to get in touch for more information, our trauma therapists in Vancouver would be happy to assist. Often, trauma removes one’s power but you can gain that back. Re-establishing a healthy sense of self and your abilities is a realistic alternative to living in a state of anger, fear or frustration.