When we live through a traumatic event our brain goes into survival mode, this enables us to survive what we are going through.
This is our reaction to trauma, referred to as our trauma response
Our reaction to trauma is a natural response that protects us.
It tells us to fight
It tells us to run
It tells us to stay still
It tells us to please
It tells us to shout
It is remarkable!
After experiencing traumatic events, our brain might remain active, sensing potential threats by identifying what we refer to as triggers.
We react with our trauma response.
Triggers can come from absolutely anywhere and could feel to you that they are out of the blue.
Sometimes, we may not be aware of our triggers or even notice that we are encountering them.
They come in many forms, and could include
• Sounds
• Words
• Actions
• Body sensations
Triggers could include feelings of
• Anger
• Anxiety
• Scared
• Confusion
• Frustration
Triggers could include thoughts of
• Something is wrong
• Something bad is going to happen
• I am in danger.
• I need to get out of here
Triggers could include physical sensations of
• Heart palpitations
• Sickness
• Closure of throat
• Twitchy hands and or feet
• Itchy skin
• Clenched fists
• Tenseness of muscles or joints
• Need to go to the toilet
Our Trauma responses are normal.
We might not need them anymore, but our brain is unaware of this.
We might have spent many years reacting to trauma, so we can't expect our brains to immediately realise that we no longer require this protection, even when we neither want nor need the response at times.
It takes time to understand, process and become aware of our trauma, our responses and our triggers.
So what can we do to help manage our thoughts, feelings and physical symptoms in those moments when we feel overwhelmed?
Grounding techniques can help anchor you.
If you picture a ship in the middle of an ocean.
The waves, have become too much for the ship.
The ship needs to be given a moment to relax and familiarise itself with its surroundings.
An anchor is thrown into the ocean and it grounds the ship where it is.
The anchor gives the ship some time to gain some composure.
In that moment it regains composure, relaxes and let's the waves past.
The ship is ready to go again.
Grounding techniques help us by anchoring you in the present moment. They help us to refocus on the here and now, communicate to our brain that there is no danger, and allow us time to regain some composure.
Grounding techniques include
• 54321 technique, which uses your senses: five things you can see, four things you can touch, three things you can hear, two things you can smell, one thing you can taste.
• Carrying an object, touching or rubbing an object can help.
• Alphabet - You can use the alphabet to name ten dog names beginning with B, ten animals beginning with C, or any other subjects you can think of.
• Meditation - Using your breath and focusing on breathing. Inhale softly for a count of three and exhale slowly for five, repeating.
If you are reading this, I hope this gives you some understanding that your trauma responses are normal; you are normal.
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