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Tuesday, July 5, 2022

Between a Rock and a Soft Place: How to Emerge through Trauma

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Those who have been through hardship and suffering frequently have long-term trauma as a result of their experiences. Traumatic experiences can alter not just the victims’ way of life but also their mental attitude. This is true for both natural disasters like earthquakes and floods and artificial calamities like terrorism and war. On the other hand, unnatural trauma is frequently more challenging to deal with because perpetrators often reside close to victims, presenting daily reminders of the past and the potential of future episodes. Time does not permanently cure all scars, even if the immediate source of the stress has been eliminated. The survivor may continue to suffer and appear “stuck in time.” As violence continues to be a terrible reality for many, approaches have arisen to assist trauma victims in interpreting and healing from their experiences.

Trauma can strike individuals in a variety of ways and for a variety of causes. Victims of trauma may have witnessed the destruction of their homes or communities, or they may have been the victims of physical abuse such as rape, torture, or other forms of violence. A significant threat or injury can also bring on trauma to a loved one. [1] People are frequently unable to cope with extreme occurrences, limiting their ability to continue their lives and operate in society. Trauma happens when a youngster is exposed to an event that jeopardizes her mental and physical well-being. War, terrorism, and natural disasters are examples of traumatic events. Still, domestic violence, neglect, physical and sexual abuse, maltreatment, and witnessing a traumatic event are the most common and destructive to a child’s psychosocial well-being. While some children may survive a traumatic event and develop normally, many children’s experiences have long-term consequences.

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Whatever the source, here are the actions you may take to overcome it gradually.

Take it easy on yourself.
Slow down and reduce the pressure to perform at your best — and resist the urge to pass judgment if things aren’t ideal. It’s OK to binge-watch Netflix for one weekend, but you don’t want to transform self-care into social isolation.

Take each day as it comes.
If your thoughts are racing about what this terrible incident implies for the globe, the future, and so on, gently remind yourself that “one step at a time” is all you can do.

Consume nutritious and healthy meals and snacks.
We may seek starchy or sugary comfort meals like macaroni and cheese or chocolate cupcakes when stressed. Treating yourself once in a blue moon is okay, but don’t make it a habit. Foods heavy in fat and sugar stimulate the same parts of the brain as cocaine.

Take a walk outside.
Take a stroll and enjoy the sunshine. Because a vitamin D deficiency might simulate a depressive episode, soaking up some of nature’s antidepressants — sunlight — can help you feel better.

Exercise.
Getting your body moving, whether modest or robust, will improve your mood. Exercise aids in the restoration of nervous system homeostasis by burning off adrenaline and releasing endorphins through movement. Situational depression, which can occur due to a stressful incident, can be treated with endorphins.

Pay attention to your body.
Get more rest if you’re fatigued earlier than the average time. Emotional anguish takes a toll on the body, and it may be necessary to recuperate.

Make an effort to interact with others.
Being in the company of others, particularly loved ones, can be beneficial, and isolating yourself might also lead to other issues. Make some low-stress plans if you think socializing would be helpful to you.

Talk to someone
It’s OK if you don’t want to talk about how your feelings cause. Some individuals enjoy doing so. Journaling is a fantastic approach to get pent-up emotions.

Get yourself back on track.
As quickly as possible, get back to your regular schedule. Structure and exercise are beneficial. But make time for your loved ones as well.

Consider whether you’re living the life you want.
Such occasions are an excellent opportunity to reevaluate our objectives and consider whether what we’re doing in life is truly meaningful, making us happy, or recognizing our abilities.

Breathe
Many people do not breathe properly, which may seem foolish. Your diaphragm, a massive muscle in your abdomen, is involved in natural breathing. When you take a deep breath in, your tummy should, and your. Your stomach should descend as you exhale. People lose how to breathe in this manner over time and instead rely on their chest and shoulders. Short, shallow breaths result, which can exacerbate tension and anxiety.

Write
By allowing you to express and cope with your thoughts and feelings, journaling (also known as expressive writing) can help you cope with anxiety. Expressive writing has been shown to benefit both physical and mental health.

Purposeful Distractions

Distraction strategies, when used strategically, can help people cope with powerful and unpleasant emotions like worry and dread. A distraction is something you do to redirect your focus away from solid feeling temporarily. Concentrating on a powerful sense can sometimes make it feel even greater and out of control. As a result, temporarily distracting yourself may allow the emotion to lessen in intensity, making it simpler to control.

After a few weeks, most people will recover from the consequences of a traumatic event and feel like themselves again. Please see your primary health care practitioner or a counselor or therapist trained in cognitive behavior therapy if you’re still depressed, taking drugs, or drinking more than before.

Whether it be a single event, a series of events, or a series of long-term events, trauma affects everyone differently. Some people will show signs of posttraumatic stress disorder (PTSD), but others will show resilient responses or have brief subclinical symptoms or repercussions that do not meet diagnostic criteria. Trauma can have a subtle, insidious, or outright catastrophic effect. Many elements influence how an incident impacts an individual, including the individual’s qualities, the type and characteristics of the event(s), developmental processes, the meaning of the trauma, and sociocultural factors.

Trauma rehabilitation is a unique process that manifests itself differently for each individual. Your ideas and perceptions, your level of coping and resiliency, your social ties, and even your psychological functioning previous to the incident all impact your ability to recover from trauma. The ability to properly live in the present without being overwhelmed by thoughts and sensations from the past is an integral part of trauma recovery. Recovery does not imply the entire absence of memories or feelings related to the traumatic incident; rather, it entails putting the experience behind you and living joyously so that the event no longer has control over your emotions or life. Trauma healing should be viewed as a multi-staged process that takes time and effort to complete.

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