Healing Trauma

Some helpful tips in relieving trauma

Trauma can disrupt the body’s natural equilibrium; freezing you in a state of hyperarousal and fear. As well as burning off adrenaline and releasing endorphins; exercise and movement can help repair your nervous system.

Try to exercise for 30 minutes or more on most days in whatever way feels most comfortable for you e.g. short durations of 10 minutes.

Exercise in a way that is rhythmic and engages your arms and legs for example; walking, running, swimming or dancing.

Try to focus on your body and how it feels as you move. Notice the sensation of your feet hitting the ground, the rhythm of your breathing, the feeling of gentle wind and sunshine on your body.

Following a trauma, you may be inclined to withdraw from other people. Connecting with others face-to-face will help you heal. Try to maintain your relationships and avoid spending too much time alone.

Connecting with others doesn’t necessarily mean talking about your trauma. Feeling engaged and accepted by others is an important part of recovering from trauma.

Participate in social activities; engage with other people and do things that have nothing to do with the traumatic experience.

No matter how agitated or anxious you may feel, it’s important to know that you can change your arousal system and calm yourself. This will help relieve the anxiety associated with your trauma and engender a greater sense of control.

‘Resourcing’ yourself with positive thoughts and feelings can be useful in countering the feelings associated with your traumatic memory. Is there a special place you know or experience or event in your life that makes you feel good and calm? An image, a smell or piece of music.

If you are feeling disoriented, confused or upset, a quick way to calm yourself is through mindful breathing. Slowly, gently and rhythmically take 60 breaths, and focus your attention on each out breath.

Allow yourself to feel what you feel when you feel it. Acknowledge your feelings about the trauma as they arise and accept them. Notice the sensations in your body and try to be curious as you track them without judgement as they move around your body.