What Is PTSD? 3 Steps To Healing Trauma

Obviously this is an individual matter; many may find it beneficial to tell and retell their experiences of trauma where others may find that destructive to their well being.

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Trauma recovery is best to be looked upon as a process that is worked on over time and in intentional stages. The re-establishing of safety is the first and most central step in recovery separate and apart from whether the details of the trauma are ever spoken of or not. Judith Herman making it more readily known in her seminal work, Trauma and Recovery People affected by trauma tend to feel unsafe in their bodies and in their relationships with others.

Figuring out what areas of life need to be stabilized and how that will be accomplished will be helpful in moving toward recovery. A person who has experienced trauma may struggle with regulating or soothing difficult emotions in everyday life which they might not associate directly to the trauma. Some people who experienced trauma, particularly complex trauma, may find that speaking about their experiences emotionally overwhelming.

Phases of Trauma Recovery

Recently, both therapists and researchers have been exploring nonverbal ways to foster emotional regulation. There are other types of self soothing practices such as meditation, deep breathing yoga, Chi Qong as well as other spiritual and cultural practices and ceremonies that have been shown to be effective in soothing the nervous system.

Refer to the topic on Mindfulness and other related topic areas. These practices work well with more traditional talk therapies allowing greater stability throughout recovery.

Auricular Acupuncture has the added advantage of reducing cravings for alcohol and drugs as well as promoting better sleep and clearer thinking among clients who receive it regularly Stuyt, It is also well suited for supporting work with refugees and immigrants in that it is nonverbal and closer to the methods of traditional medicines found in a variety of cultures.

The experience of emotional overwhelm is similar to that of a shaken bottle of soda. If you are feeling disoriented, confused, or upset, a quick way to calm yourself is through mindful breathing. Simply take 60 breaths, focusing your attention on each out breath.

Does a specific sight, smell or taste quickly make you feel calm? Or maybe petting an animal or listening to music works to quickly soothe you?

What Is Ptsd?: 3 Steps to Healing Trauma

Everyone responds to sensory input a little differently, so experiment with different quick stress relief techniques to find what works best for you. To feel in the present and more grounded, sit on a chair. Feel your feet on the ground and your back against the chair. Look around you and pick six objects that have red or blue in them. Notice how your breathing gets deeper and calmer. Allow yourself to feel what you feel when you feel it. Acknowledge your feelings about the trauma as they arise and accept them. HelpGuide's Emotional Intelligence Toolkit can help. Get plenty of sleep.

After a traumatic experience, worry or fear may disturb your sleep patterns. But a lack of quality sleep can exacerbate your trauma symptoms and make it harder to maintain your emotional balance. Go to sleep and get up at the same time each day and aim for 7 to 9 hours of sleep each night. Avoid alcohol and drugs.

Emotional and Psychological Trauma: Healing from Trauma and Moving On

Their use can worsen your trauma symptoms and increase feelings of depression, anxiety, and isolation. Eat a well-balanced diet. Eating small, well-balanced meals throughout the day will help you keep your energy up and minimize mood swings. Try relaxation techniques such as meditation, yoga, or deep breathing exercises. Schedule time for activities that bring you joy such as favorite hobbies. Recovering from trauma takes time, and everyone heals at their own pace. Working through trauma can be scary, painful, and potentially re-traumatizing, so this healing work is best done with the help of an experienced trauma specialist.

Finding the right therapist may take some time. It's very important that the therapist you choose has experience treating trauma. But the quality of the relationship with your therapist is equally important.

Choose a trauma specialist you feel comfortable with. If you don't feel safe, respected, or understood, find another therapist. In order to heal from psychological and emotional trauma, you'll need to resolve the unpleasant feelings and memories you've long avoided, discharge pent-up "fight-or-flight" energy, learn to regulate strong emotions, and rebuild your ability to trust other people.

A trauma specialist may use a variety of different therapy approaches in your treatment. Somatic experiencing focuses on bodily sensations, rather than thoughts and memories about the traumatic event. Cognitive-behavioral therapy helps you process and evaluate your thoughts and feelings about a trauma. EMDR Eye Movement Desensitization and Reprocessing incorporates elements of cognitive-behavioral therapy with eye movements or other forms of rhythmic, left-right stimulation that can "unfreeze" traumatic memories.

Be patient and understanding. Healing from trauma takes time. That may mean help with collecting groceries or housework, for example, or simply being available to talk or listen. Some trauma survivors find it difficult to talk about what happened. Help your loved one to socialize and relax. PTSD can significantly strain the emotional and mental health of loved ones and friends. Hearing about the trauma that led to your loved one's PTSD may be painful for you and even cause you to relive difficult events.

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You may find yourself avoiding his or her attempts to talk about the trauma or feeling hopeless that your loved one will get better. At the same time, you may feel guilty that you can't fix your loved one or hurry up the process of healing. If you think you may have post-traumatic stress disorder, make an appointment with your doctor or a mental health professional. Here's some information to help you prepare for your appointment, and what to expect.

Take a trusted family member or friend along, if possible. Sometimes it can be difficult to remember all the information provided to you. Your doctor is likely to ask you a number of questions. Be ready to answer them to reserve time to go over any points you want to focus on. Your doctor may ask:. Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. This content does not have an English version. This content does not have an Arabic version.

Diagnosis To diagnose post-traumatic stress disorder, your doctor will likely: Perform a physical exam to check for medical problems that may be causing your symptoms Do a psychological evaluation that includes a discussion of your signs and symptoms and the event or events that led up to them Use the criteria in the Diagnostic and Statistical Manual of Mental Disorders DSM-5 , published by the American Psychiatric Association. Request an Appointment at Mayo Clinic.

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References Posttraumatic stress disorder.