A Short Word About Trauma
Trauma is a word that we often hear and use, but do we really understand what it means?
Trauma can be defined as an event that is emotionally or psychologically disturbing and has lasting negative effects on an individual's mental and physical health. Trauma can result from various experiences such as abuse, neglect, accidents, natural disasters, and more. What further complicates trauma is that what is traumatic for one person, may not be considered traumatic for another. This has much to do with the unique biological make up of each person, their surrounding environments and their learned coping skills.
When trauma occurs, it can get stored in the body and cause dysregulation of the nervous system. This happens because the body is designed to respond to threat and danger through the “fight, flight, or freeze” response. When the body experiences trauma, this response gets activated, and if the trauma is ongoing or severe, it can get stuck in the nervous system. The nervous system then becomes dysregulated, which can lead to a variety of physical and emotional symptoms such as anxiety, depression, chronic pain, and even disease.
Here are a few tips on how to get grounded and regulate the nervous system:
Breathe: Deep breathing is a simple yet powerful way to regulate the nervous system. When you focus on your breath, it can help you become present and calm your mind and body. Try taking slow, deep breaths in through your nose and out through your mouth. You can also try counting to four as you inhale and then counting to six as you exhale.
Connect with nature: Being in nature can have a calming effect on the nervous system. Take a walk outside, spend time in a park, or sit near a body of water. Pay attention to your surroundings and use your senses to fully immerse yourself in nature.
Practice mindfulness: Mindfulness is the practice of being present and fully engaged in the moment. It can help you regulate your emotions and reduce stress. Therapy can help teach you the What and How skills of mindfulness so that you can identify and respond effectively to difficult emotions.
Use grounding techniques: Grounding techniques can help you connect with your body and feel more present in the moment. Try placing your feet firmly on the ground and feeling the sensation of your feet against the floor. You can also try holding an object, such as a rock or a stress ball, and focusing on the texture and weight.
Seek professional help: If you are struggling with trauma, it is important to seek professional help. A therapist can help you process your trauma and develop coping strategies to regulate your nervous system.
Trauma can have lasting effects on the body and dysregulate the nervous system. However, with the right tools and support, it is possible to regulate the nervous system and live a fulfilling life. By practicing breathing techniques, connecting with nature, practicing mindfulness, using grounding techniques, and seeking professional help, you can begin to heal from trauma and create a life worth living.
