Traumatic Experiences Community Daily Check-in Friday 10th of November 2017

Hey everyone hope you're having a fabulous Friday, Tosay I thought I touch upon some tips which could help you recover after experiencing a traumatic event or help you further your recovery.
Trauma recovery tip 1: Get moving
Trauma disrupts your bodys natural equilibrium, freezing you in a state of hyperarousal and fear. In essence, your nervous system gets stuck. As well as burning off adrenaline and releasing endorphins, exercise and movement can actually help your nervous system become unstuck.
Try to exercise for 30 minutes or more on most days—or if its easier, three 10-minute spurts of exercise per day are just as good. Exercise that is rhythmic and engages both your arms and legs—such as walking, running, swimming, basketball, or even dancing—works best. Instead of focusing on your thoughts or distracting yourself while you exercise, really focus on your body and how it feels as you move. Notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of wind on your skin. Rock climbing, boxing, weight training, or martial arts can make this easier—after all, you need to focus on your body movements during these activities in order to avoid injury.
Tip 2: Don't isolate
Following a trauma, you may want to withdraw from others, but isolation only makes things worse. Connecting to others face to face will help you heal, so make an effort to maintain your relationships and avoid spending too much time alone.
You dont have to talk about the trauma. Connecting with others doesnt have to mean talking about the trauma. In fact, for some people, that can just make things worse. Comfort comes from feeling engaged and accepted by others.
Ask for support. While you dont have to talk about the trauma itself, it is important you have someone to share your feelings with face to face, someone who will listen attentively without judging you. Turn to a trusted family member, friend, counselor, or clergyman.
Participate in social activities, even if you dont feel like it. Do normal things with other people, things that have nothing to do with the traumatic experience.
Reconnect with old friends. If youve retreated from relationships that were once important to you, make the effort to reconnect.
Join a support group for trauma survivors. Being with others who are facing the same problems can help reduce your sense of isolation and hearing how others cope can help inspire you in your own recovery.
Volunteer. As well as helping others, volunteering can be a great way to challenge the sense of helplessness that often accompanies trauma. Remind yourself of your strengths and reclaim your sense of power by helping others.
Make new friends. If you live alone or far from family and friends, its important to reach out and make new friends. Take a class or join a club to meet people with similar interests, connect to an alumni association, or reach out to neighbors or work colleagues.
Tip 3: Self-regulate your nervous system
No matter how agitated, anxious, or out of control you feel, its important to know that you can change your arousal system and calm yourself. Not only will it help relieve your anxiety but it will also engender a greater sense of control.
Mindful breathing. 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.
Sensory input. 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? Everyone responds to sensory input a little differently, so experiment to find what works best for you. See Quick Stress Relief.
Staying grounded. 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.
Tip 4: Take care of your health
It's true: having a healthy body can increase your ability to cope with the stress of trauma
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. 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. Avoid sugary and fried foods and eat plenty of omega-3 fats—such as salmon, walnuts, soybeans, and flaxseeds—to give your mood a boost.
Reduce stress. Try relaxation techniques such as meditation, yoga, or deep breathing exercises. Schedule time for activities that bring you joy such as favorite hobbies.

*HUGE KASS HUGS TO ALL*

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