When someone experiences a traumatic event, it can be difficult to cope with in the moment. Most of the time, the body and brain work to protect and defend themselves by triggering the fight or flight response.
This response is a way for the body and brain to assess any potential threats or dangers. Instead of dealing with the trauma in the moment, the body and brain instead focus all of their efforts on survival mode.
This means that dealing with the trauma gets pushed to the side. Not processing that trauma can cause it to stay with a person and even lead to worsening signs and symptoms.
Here are 5 effective methods for processing trauma.
1. Try the 5-4-3-2-1 Technique
A lot of stress and anxiety comes from worrying about past or future events. Mindfulness techniques like meditation can help keep you grounded and living in the present moment. The 5-4-3-2-1 technique is a mindfulness technique where you incorporate your five senses to help bring your body and brain back to the present instead of thinking about past or future events. Here are the steps of this technique:
- Observe five things that you can see around you
- Notice four things that you can touch
- Pay attention to three things that you can hear
- Call out two things that you can smell
- Think of one thing that you can taste
2. Meditation
Meditation is another mindfulness technique that can help someone process their trauma. Not only is meditation a great way to bring your body and brain back to the current moment in time, but it’s also a great tool to use to reduce stress, decrease any negative or intrusive thoughts, and improve areas of your life that your past trauma may be negatively impacting like your sleep schedule and routine. Meditation isn’t something that will come naturally. It takes practice to sit still and let yourself calm your anxious mind. To first get started, try to follow a meditation practice online or with the help of an application.
3. Create and Stick to a Routine
Trauma can impact one’s daily life and routine. You can get ahead of this by creating and sticking to a schedule. When it comes to meals, you should be aiming for between 3-5 healthy and well-balanced meals throughout your day. These meals should consist of proteins, healthy fats, and carbohydrates. Your sleep schedule should aim for at least eight hours every night. After some time, your body and brain will naturally fall into this routine and start to become more awake, tired, or hungry at the designated times that you choose to wake up, go to bed, or have your meals.
4. Journal
Journaling is a great activity for moments when you’re experiencing anxiety and stress. It can also be a helpful tool to look back on later when you’re in a better head space. Taking the time to write out those anxious thoughts and feelings can give them a place to be stored instead of holding them inside with nowhere to go.
When you reread your journal entries, you can better determine any triggers or coping mechanisms that worked or didn’t work. Journaling can be an effective release and also a great way to learn more information about yourself when it comes to your past trauma.
5. Seek Additional Support
While there are different tips and tricks you can follow to help process any trauma you may have, there is no true replacement for visiting with a licensed and trained mental health professional. A therapist has the expertise to help you get to the root cause of your trauma as well as better and healthier ways to manage those various signs and symptoms you may be experiencing. Reach out today to get started on a path towards processing and healing.