Traumatic Experiences Community Daily Check-In: Monday 25 May

Traumatic Experiences Check-In May 25 2020

Hello to all and good morning!!! The topic for todays Traumatic Experiences check-in is how to cope with trauma when alone. This topic was recommended to me last week by one of you so I focused on presenting it here today.

Traumatic experiences can make life incredibly difficult and unpredictable. Intrusive thoughts and flashbacks often present themselves without warning, affecting ones ability to function. Isolating away from the people, places and situations that trigger these thoughts and memories can be appropriate and helpful at times. However, using avoidance as ones only strategy can cause more problems than it attempts to solve. These symptoms cannot always be avoided, and trying to do so may cause you to miss out on opportunities. It may also create anxiety or cause you to feel even more restrained by your traumatic experience. It could also be harmful to have only one method of coping as it may not help you every time. Rather it is better to have an abundance of tools at the ready for when you are feeling the symptoms of traumatic stress. Below are some diverse coping methods to add to your coping toolbox.

The Window of Tolerance

The Window of Tolerance concept is one means of identifying and talking about ones current mental state. Being inside ones window means that the individual is doing alright functioning effectively. When an individual is outside of the window, it means they have been triggered and the individual is experiencing a traumatic-stress response. This individual may have a smaller window possessing a more limited capacity to process and stabilize when they are presented with information or reminders of traumatic events. This could cause flashbacks, intrusive thoughts, high anxiety, emotional shut down, panic attacks, dissociation, and/or a feeling of being overwhelmed. This window gets bigger as the individual develops more tools to stabilize their feelings. This in turn increases ones capacity to handle that difficult information and those emotions that would have triggered them previously.
Having the awareness of both the positive and negative states can help the individual identify and practice the tools necessary to either stay in their window of tolerance, or return to their window of tolerance if they find themselves outside of it. Being able to notify others of the size of ones window, their triggers and their assortment of tools allows for realistic expectations of what they can handle and what is needed to be done to stay present and engaged.

Breathing Exercises

This is a tool an individual can use anytime and anywhere. First the individual will inhale through their nose and exhale for longer than they inhale, either through ones nose or through pursed lips. A suggested rhythm is to inhale for four counts, hold for two and exhale for six to eight counts. By doing this the individual is activating the part of their nervous system that helps the body calm itself. This can help them to think more clearly and return to the present mindset.

Focus on the Five Senses (5-4-3-2-1)

Start with five different things you see (picture on the wall), hear (birds chirping), sense with your skin (a cool breeze), taste (the taste of tea on the tongue), and smell (cookies in the oven). Then countdown noticing four of each, then three of each, then two and one. Be as specific about these items as possible making the individual really concentrate on external factors getting them not to be so absorbed in their thoughts.

Positive Thinking

Bring to mind something positive. Such as a beautiful sunrise, a loving dog, a smile on someone's face or a compliment from a friend. And really focus on it for several seconds. Breathe and notice the impact this has on the body and emotions. These positive experiences have the ability to replace stress/fear based thinking and coping.

Using Gravity or Even a Weighted Blanket

Sleep disturbances are one symptom of PTSD (which includes insomnia), nightmares, flashbacks and high anxiety. Not receiving enough vital sleep can cause an individual to have difficulty concentrating, leading to problems at work and/or school. It can lead to the individual being irritable, negatively impacting vital relationships. There is research showing that using a weighted blanket, which simulates being held or hugged safely and firmly, can assist in reducing anxiety and insomnia.

It is also great to remember that simply laughing is a form of coping and helps alleviate the stress of experienced trauma. The tools listed above are not the only ones at your disposal but I do hope they help any of you who are struggling with past or present trauma. I will ask of you three questions:

How are you feeling today?

What tools have you used to calm yourself when feeling triggered by past trauma? If none, feel free to mention one tool you would consider using going forward.

What topic would you desire to see in a future check-in?

As always I will hope that you all have a better today than yesterday in hopes for a brighter tomorrow!!!

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