Relieve Traumatic Stress: Trauma Therapy Tools To Help In Times Of Stress
Trauma can be seen as a deep emotional response to a devastating event, like a crime, abuse, accident, war, natural disaster, or the death of a loved one. After a traumatic event, many people move forward without any long-lasting effects, but other trauma survivors face challenges like flashbacks, unpredictable emotions, and physical symptoms.
If you are living with the effects of trauma, various strategies can help you manage symptoms during times of stress. For instance, you might try containment, body scan meditation, self-care, and leaning on your support system. Working with a therapist can also empower you to work through the effects of traumatic experiences.
How do people react to trauma?
People may react to trauma in different ways. Most people who experience trauma have immediate reactions that resolve without any long-term consequences, but others may experience significant long-term impairment, including meeting the criteria for a diagnosis of post-traumatic stress disorder, depression, or anxiety. Below are several potential responses to trauma.
Emotional reactions
Stress from traumatic events tends to result in two extremes: feeling too much or feeling too little. Some people may have emotional reactions like anger, sadness, fear, and shame. Meanwhile, others may experience numbness or a lack of emotions.
Physical reactions
People who experience trauma can also experience physical symptoms. In some cases, these symptoms may drive them to seek help. Some of the physical symptoms of stress from trauma can include the following:
- Hyperarousal: Hyperarousal can be thought of as the body’s way of staying prepared. It can lead to sleep disturbances, increased startle responses, and muscle tension. Hyperarousal is one of the primary diagnostic criteria for PTSD and can last for years after trauma if left untreated. Hyperarousal can affect a person’s ability to assess and respond to various stimuli and may lead them to perceive non-threatening situations as dangerous.
- Sleep disturbances: Sleep disturbances can be considered a part of hyperarousal. They may come in the form of restless sleep, early awakening, difficulty falling asleep, and nightmares. Sleep disturbances can persist long after other traumatic stress symptoms have resolved.
- Somatization: Somatization can occur when psychological stress affects the autonomic nervous system and is experienced as physical pain or dysfunction. For example, someone who is experiencing the psychological effects of trauma may experience chest pain, headaches, nausea, back pain, or fatigue. Many people who experience somatization may be unaware that there is a connection between their emotions and their physical symptoms, or they may focus on their physical symptoms to avoid coping with the trauma they’ve experienced.
Cognitive changes
Trauma can also affect how a person thinks and processes the world around them. Here are some cognitive changes that may result from trauma:
- Cognitive errors: Misinterpreting a situation as dangerous because it slightly resembles a previous trauma.
- Experiencing inappropriate guilt: Making sense of or gaining control over a traumatic experience by taking responsibility for what happened.
- Hallucinations or delusions: Hallucinations and delusions may arise that are related to the traumatizing event; for example, someone who was abused may believe that their abuser is driving behind them because they have the same color car.
- Idealization: Rationalizing or justifying the behavior of perpetrators who caused the trauma, particularly if those individuals were caregivers or relatives.
- Intrusive thoughts: Thoughts and memories of the event that appear suddenly and without warning, especially when encountering triggers.
- Sensing one is different from other people: Traumatic experiences can seem surreal, and trauma survivors may not believe that others can truly understand what they have gone through; some types of trauma can lead survivors to believe they are damaged, potentially contributing to isolation.
Trauma therapy tools for managing stress and symptoms of post-traumatic stress disorder
If you are experiencing symptoms of trauma, research suggests that there are some effective ways to cope with them.
Learn about trauma and post traumatic stress disorder (PTSD)
If you have been through trauma, it can help to learn more about common reactions. When you learn more about the symptoms of PTSD and other responses to trauma, it may help you realize that you are not alone, and that other people have experienced symptoms similar to yours. When you understand that the symptoms you’re experiencing may constitute a trauma response, you may be empowered to better manage them.
Rely on your support system to help improve your mental health
Identify family members and friends upon whom you can rely for support. If you are ready to talk about your experiences, you might open up and tell them about what happened and how you feel. If not, it may be helpful to admit that you’re having a difficult time without going into details and ask for help with household tasks or errands to relieve some of your daily stress.
Make self-care as one of your trauma therapy tools a priority
Self-care can maintain health and support treatment and recovery. Even small acts of self-care can significantly impact one's life. Some self-care techniques include getting 30 minutes of exercise each day, eating nutritious meals, staying hydrated, prioritizing sleep, and practicing gratitude. Other healthy coping skills can include meditation, music, art, and spending time in nature.
Do a body scan
A body scan is a form of meditation in which you typically pay attention to each part of your body and bodily sensations, working systematically from head to toe. This form of meditation can help you identify any physical discomfort you might be experiencing that you may not realize is related to stress, like headaches, tension, or shoulder pain.
Try coping ahead
Coping ahead is a skill you can use when you’re worried about how you might respond to a specific future situation. Start by slowly imagining the scenario, including the problems you may encounter and any emotions or fears you might face. Then, determine which skill or action you may need to employ to get through the situation.
For example, if you are traveling to a place that you associate with a traumatic experience, you can plan to call a friend, recite a mantra, or practice calming breathing techniques to help you manage any overwhelming emotions that arise. Rehearsing ahead of time can help you respond more effectively when you sense your stress levels rising.
Grounding exercises
Grounding exercises can help you cope with overwhelming or distressing feelings by focusing on the present moment. A common grounding technique is to look around you and name five colors you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Use containment
Containment can be thought of as an exercise where you imagine a container, like a box, trunk, or safe, where you can mentally place upsetting thoughts and emotions until you are ready to cope with them. Practice by imagining you are literally placing small bits of distressing information, feelings, or worries into the container. Note that this exercise is not about ignoring or denying thoughts and feelings. Instead, it can be a way to allow the brain to set aside things that may be upsetting until you are in a place where you can effectively address them.
Improving your mental health: Getting help
- Crying often;
- Feeling very sad, fearful, or anxious;
- Being unable to think clearly;
- Having flashbacks;
- Having nightmares or sleeping difficulties;
- Avoiding people or places that bring back disturbing memories;
- Isolating from friends and family;
- Having a racing heart rate;
- Sweating;
- Experiencing digestive issues or stomach pains;
- Having headaches;
- Being easily startled;
- Experiencing symptoms of depression, anxiety, or panic disorder;
- Engaging in substance misuse (formerly referred to as “substance abuse”); and
- Having suicidal thoughts.
Multiple approaches to therapy can help with trauma, including somatic experiencing, trauma-focused cognitive behavioral therapy, eye movement desensitization and reprocessing (EMDR), emotionally focused therapy (EFT), and solution-focused therapy (SFT).
If you need help, consider reaching out to a therapist in your local area or online. With an online therapy platform like BetterHelp, you can meet with a qualified, licensed mental health professional from the comfort of your home and schedule therapy sessions at a time that works for you. There are more than 30,000 mental health professionals on the platform, and you can change therapists at any time until you find the right fit.
Research has found that online therapy can be effective in treating the effects of trauma. According to a 2022 study, online cognitive behavioral therapy with a focus on trauma should be seen as a first-line treatment for post-traumatic stress disorder (PTSD).
Takeaway
What are the tools of trauma treatment?
Trauma therapy tools that can help a person who has experienced trauma include self-care practices, various therapies, and grounding techniques.
Various tools that support recovery can serve as essential components of trauma treatment. Clinicians may actively incorporate specific trauma therapy techniques to suit each client’s needs. Researchers can validate many of these methods as evidence-based so that every approach builds on solid research. Over time, it is possible for clients to achieve gradual healing as they practice new coping skills. A caring therapist may build trusting relationships and guide the overall treatment journey.
What are the five R's of trauma?
The five R’s of trauma, as described by Dr. Bruce Perry, are the following: rhythmic, repetitive, relational, rewarding, and relevant.
Therapists may observe trauma-related symptoms when individuals experience episodes of complex trauma. They can use evidence-based approaches to address mental health issues and develop robust coping skills. Clinicians could implement a structured process that uses timely intervention to support recovery. Patients often engage in self-discovery as they work through complex trauma that affects their daily lives. A caring therapist builds strong relationships to help clients manage their experiences effectively.
What is the most effective therapy for trauma?
Experts widely recognize cognitive behavioral therapy (CBT) as the most effective therapy for trauma. Some practitioners also value accelerated experiential dynamic psychotherapy for its ability to support deep, reflective work when clients need additional insights. They use CBT techniques to help clients safely recall traumatic memories and manage challenging stress responses within a secure setting. Therapists may structure every step in the therapy process to foster continuous healing while building strong relationships with clients. A dedicated therapist may guide individuals to embrace CBT methods that help them regain control over their recovery.
What is the new therapy for trauma?
Emerging trauma therapies include EMDR therapy, narrative exposure therapy (NET), somatic therapies, and MDMA-assisted psychotherapy. Innovators may now address cases where clients face multiple traumatic events with tailored approaches. Clinicians can specifically treat acute trauma by applying focused, evidence-based techniques within a clear therapy process. They could integrate methods like exposure therapy and accelerated experiential dynamic psychotherapy to help clients process traumatic memories and manage stress responses. A licensed therapist may use these emerging therapies to build strong relationships and support ongoing healing for individuals experiencing complex trauma. Overall, professionals actively develop targeted interventions and strategies that empower individuals to reclaim their lives and overcome trauma triggers.
What are trauma screening tools?
Trauma screening tools are standard measures that experts employ to assess individuals' responses to trauma and to identify trauma triggers and trauma-related symptoms. These tools may include questionnaires, structured interviews, and checklists that help detect both trauma and acute stress responses, providing valuable insights into a person's history. They might ask about traumatic memories and other indicators to determine if an individual needs further intervention. Clinicians can use the findings to design a trauma-informed treatment plan that guides every step of the therapy process. Experts could also incorporate simple practices such as deep breathing exercises during assessments. They also help develop a safe environment that encourages patients to self-discovery and build trust with their therapist, which makes strengthening relationships that support ongoing healing possible.
What is the best practice for trauma treatment?
Best practices in the treatment of trauma may include trauma-focused therapies and a supportive process that fosters trauma-informed care. Clinicians could help patients manage chronic trauma by teaching nervous system regulation and progressive muscle relaxation techniques to ease intense emotions. This process may help build awareness of individual experiences and support the individual's mental health. Resources from the National Center for Trauma-Informed Care could help create a guide for a targeted intervention that addresses emotional challenges in many forms. Clinicians could also tailor strategies to help each patient, whether an adult or a child, resolve emotional issues effectively.
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