Coping With Trauma
Strategies and Tools for trauma Recovery
Although it would be wonderful if the world didn’t work this way, unfortunately we all experience trauma throughout our lives. This can either be childhood trauma, which is often repetitive (like neglect), or single event trauma like a car wreck or natural disaster. These experiences can deeply affect a person’s well-being and have impacts on their day to day lives. It's helpful for people dealing with the aftermath of trauma to find effective coping strategies and psychotherapy treatment to support their healing journey. This article discusses some of many approaches for managing trauma including the Spiral Technique, Guided Imagery, as well as the important role that Eye Movement Desensitization and Reprocessing (EMDR) plays in resolving the stuck or ingrained trauma.
The Impact of Trauma
Traumatic events can result from various situations, ranging from sudden and unexpected events like accidents and natural calamities to enduring and repeated situations such as mistreatment, abandonment or combat. The emotional effects of these events can show up in different forms, for example feelings of worry, sadness, anxiety, post-traumatic stress disorder (PTSD) and other conditions related to trauma. Successfully dealing with these challenges involves using a combination of self-directed coping skills (e.g. deep breathing) and therapeutic techniques like EMDR.
Coping Skills for Trauma
Self-Regulation Techniques
Learning or strengthening the ability to handle the physical reactions that accompany trauma is helpful for those struggling with invasive past trauma. Methods like practicing deep breathing, engaging in progressive muscle relaxation, and using mindfulness meditation can assist in calming the body's instinctive reactions and promoting a feeling of peace and mindfulness.
Establishing Safety and Routine
When an individual undergoes an event the world might appear unpredictable and risky to them. Establishing a routine and creating a safe environment, both physically and emotionally, can contribute to making them feel safer and more grounded.
Social Support
Creating bonds with friends, loved ones or understanding communities can create a helpful network of empathy and validation. Opening up about experiences with people who have faced challenges can help ease feelings of isolation and promote healing. Although trauma can lead to disconnection with others we do encourage people to find sustainable options for socializing and connection. This can be online or in-person and things like support groups can be especially helpful.
The Spiral Technique: Navigating Emotional Spirals
The Spiral Technique can be quite useful when you find yourself repeatedly bothered by a troubling thought or memory in your day to day experiences. This method is designed to shift your attention away from the disturbance and the physical sensations that arise when recalling this particular event.
As a quick example, think of something that bothers you at around a 3 out of 10 level. Now visualize an image that symbolizes this issue for you. As you focus on this image, pay attention to where in your body you sense any discomfort. Now, imagine that this sensation is like "energy” and if it were a spiral of energy, which way would it be spinning - clockwise or counterclockwise? Using your thoughts, gently alter the direction of the spiral within your body. For example, if it was originally moving clockwise, softly change it to counterclockwise. Observe how this adjustment affects the sensations in your body. Many individuals find that as they change the spiral's direction, the negative feelings start to fade away. If the feelings lessen, continue until you feel at ease. If you aren’t feeling a shift in the energy you can always try moving the energy in the other direction.
Guided Imagery: Harnessing the Power of the Mind
Guided imagery is a tool for managing stress. Individuals create soothing or peaceful mental images that are aimed at promoting relaxation, de-escalation, and decreased activation. This approach can offer an effective coping option during trauma triggers. It empowers people to effectively navigate their inner thoughts which makes it a valuable tool for coping with the healing process after experiencing trauma.
EMDR: Effective Trauma therapy
Although there are numerous therapeutic approaches for treating trauma, the most widely known and used is EMDR. It’s known for its efficiency and effectiveness. Created by Francine Shapiro in the 1980s, EMDR follows a structured approach to help people identify, desensitize, and reprocess the stuck past trauma.
How Does EMDR Work
EMDR is based on the idea of the Adaptive Information Processing (AIP) model, which suggests that emotional difficulties stem from unresolved memories linked to trauma. EMDR helps individuals work through these memories by using bilateral stimulation (often through guided eye movements) while they concentrate on certain elements of the traumatic event. This approach aims to trigger the brain's natural capacity to address emotional distress and incorporate memories into a cohesive story, without the overwhelming emotions.
The Efficacy of EMDR
Extensive research has been conducted on EMDR and it is widely acknowledged as the gold standard therapy for PTSD (and other trauma). International health bodies like the World Health Organization (WHO) and the American Psychological Association (APA) have given their approval to EMDR. An important advantage of EMDR is its capacity to offer relief in a shorter period compared to conventional therapy sessions, making it a valuable choice for those looking for quick and effective trauma treatment.
Integrating Coping Skills and EMDR in Trauma Therapy
Recovering from trauma is a unique journey for each person and what helps one individual may not necessarily help another. Combining coping techniques such as the Spiral Technique and Guided Imagery with EMDR can offer a balanced approach to growth and recovery. Coping strategies assist in managing symptoms and building resilience on a daily basis, while EMDR focuses on working on resolving the underlying trauma.
The Path of Healing
Recovering from traumatic experiences usually requires time, support, and a willingness to engage in healing activities like therapy. It's essential to be patient and diligent while incorporating coping strategies into your routine. Therapeutic methods like EMDR can assist in addressing the lasting impact of trauma guiding individuals towards a deeper healing process. By combining these techniques individuals can empower themselves in their journey towards recovery with resilience and optimism.
As our understanding of trauma advances it's crucial to explore approaches and coping mechanisms to enhance treatment effectiveness. Embracing an approach to healing benefits clients by providing a path towards recovery. This combined approach empowers individuals to break free from the weight of their traumas and move forward towards a future filled with strength and hope.