Traumatic events can come out of nowhere, leaving you shaken and overwhelmed. The emotional and physical impacts can linger long after the event, whether it’s a car accident, natural disaster, personal loss or any other crisis.
The feelings that follow may be confusing and difficult to handle. But you’re not alone and there are ways to cope and heal.
With the help of Staci Broadwell, PsyD, a psychologist with Banner Health, learn more about the effects of trauma and practical coping strategies that can help you begin to heal and rebuild your life.
The impact of trauma
Trauma can disrupt your life in ways you might not expect. It’s not just an emotional experience. It can affect you physically as well. Let’s break down some of the common reactions:
- Emotional responses: After a traumatic event, you might feel a range of emotions, including fear, anger, sadness and confusion.
- Physical symptoms: You may experience headaches, stomachaches, exhaustion or muscle tension. Some people even develop chronic pain conditions as a result of the stress.
- Behavioral changes: You might notice changes in your behavior, such as withdrawing from social activities, struggling to concentrate or experiencing changes in appetite or sleep.
- Psychological effects: Trauma can lead to conditions like anxiety, depression and post-traumatic stress disorder (PTSD). PTSD can involve flashbacks, nightmares and a heightened startle response.
“Post-traumatic stress disorder is often triggered by reminders of the trauma, causing the person to relive the experience in their mind or body,” Dr. Broadwell said. “This can manifest as replaying the traumatic event or experiencing flashbacks, where specific sensations, illnesses or pains resurface or come back.”
Ways to cope and heal
1. Acknowledge your feelings
What you are thinking and feeling is real and valid. Give yourself permission to feel sad, angry, scared or whatever you’re experiencing. There’s no right or wrong way to react to trauma.
2. Talk about it
Talking can be a powerful way to process what you’ve been through.
“Sharing your thoughts and feelings with someone you trust, whether it’s a friend, family member or therapist, can help you process your feelings in a productive and adaptive manner,” Dr. Broadwell said. “This type of support can help to reduce the trauma response symptoms from worsening and prevent traumatic memories from getting stuck in the brain and body, which can worsen PTSD symptoms.”
3. Consider therapy and EMDR
Therapy can provide a safe space to explore emotions and develop coping strategies. Cognitive behavioral therapy (CBT) can help you change negative thought patterns that may be keeping you stuck.
Another helpful therapy is eye movement desensitization and reprocessing (EMDR). EMDR, along with individual or group therapy, can help with trauma recovery.
“EMDR therapy helps the brain heal itself from trauma,” Dr. Broadwell said. “The therapy works by processing the traumatic memories, which then helps them to no longer interfere with life because the trauma memory networks move and are stored properly in the brain.”
This therapy involves alternative eye movements, sounds or taps, known as bilateral stimulation, which can help jumpstart healing in the brain and decrease trauma response symptoms. Visit EMDRIA.com to learn more about trauma and find an EMDR provider.
4. Stay physically active
Physical activity and exercise can help relieve stress and improve your mood. Exercise releases endorphins, which are natural mood lifters. You don’t need to do anything intense – a simple walk can help clear your mind and lift your spirits.
5. Create a routine
Having a routine can provide a sense of normalcy and control. Try to stick to regular mealtimes, sleep and activities. A predictable schedule can help ground you and make the days feel more manageable.
6. Try the butterfly hug
The butterfly hug technique involves crossing your arms over your chest and gently tapping your shoulders. While doing this, think of a calm, safe place like a beach or forest.
“The butterfly hug technique can help calm your nervous system and bring you back to the present moment,” Dr. Broadwell said. “Focusing on imagery detail to include all the senses and using essential oils can help redirect the flashback to the present moment.”
You can find videos online showing this technique by searching “butterfly hug with calm, safe place technique.”
7. Recenter yourself
Practices like meditation, mindfulness and deep breathing can help calm your mind and reduce anxiety.
“There are breathing techniques that can help in calming a triggered PTSD response, such as alternate nostril breathing, the 4-7-8 diaphragmatic breathing technique, emotional freedom technique (EFT) and other polyvagal techniques,” Dr. Broadwell said.
EFT, also known as tapping, involves gently tapping certain points on your body while focusing on negative feelings.
8. Join a support group
Joining a support group can connect you with others who’ve had similar experiences. Sharing and listening to others can be comforting and reassuring.
9. Engage in creative outlets
Creative activities like writing, drawing, painting or playing music can be therapeutic. These outlets allow you to express your emotions nonverbally and can be a powerful form of self-expression. They can also help you shift your focus away from negative thoughts.
10. Set goals and celebrate
Setting small, achievable goals can help you track your progress and stay motivated.
“Setting goals and celebrating achievements can help keep you accountable for practicing exercises in between therapy sessions and tracking the recovery process,” Dr. Broadwell said. “This will increase motivation and positive thinking, aiding in the healing process.”
How friends and family can help
Friends and family play an important role in helping someone recover from trauma. If you know someone who has experienced an emergency or traumatic event, check in regularly with them, encourage them to seek professional help and be present for them.
“Doing fun activities together can also provide a sense of normalcy and joy during difficult times,” Dr. Broadwell said.
Conclusion
The aftermath of trauma can be challenging, but you don’t have to go through it alone. If you’ve experienced trauma, consider taking one small step today toward healing. Every action counts, whether it’s contacting a therapist, practicing a breathing technique or talking to a friend.
Remember, you’re not alone and asking for help is okay. Healing takes time, but you can find peace and reclaim your life with the right support and strategies.
If the strategies you’re using to cope with trauma don’t seem to be working, connect with a Banner behavioral health expert for support or call 800-254-4357.
