How do you handle and process trauma?
Processing trauma is not always easy, but there are steps that can be taken to help you get through it. To successfully process trauma, it is important for individuals to understand the historical or cultural context that the trauma originally occurred in, as well as their individual thoughts and feelings due to the trauma. It is best to start with grounding techniques that help you feel more in control of the situation, such as taking deep breaths and focusing on feelings in your body. Long-time coping strategies, such as cognitive behavioral therapy and applying self-compassion, can be helpful in processing trauma.
Historical and Cultural Context
When it comes to processing trauma, it is important to understand the historical, social, and cultural context in which it happened. Reviewing works of literature, like novels, poems, or songs, that explore the experiences of people in the same circumstances can provide a better understanding of the trauma that occurred. Additionally, learning about any historical policies, laws, or societal attitudes towards people who have been affected by trauma can provide further context that can be beneficial in processing what happened.
Individual Thoughts and Feelings
It is also important to understand the individual thoughts and feelings associated with the trauma that an individual has faced. Processing trauma may involve identifying, expressing, and understanding how these thoughts and feelings affected what happened. Writing as a form of self-expression can be a helpful strategy to put an individual’s feelings and thoughts into words. Taking time to reflect and consider any pain or inner struggles tied to the trauma can also provide insight while processing it.
Grounding Techniques
In order to process trauma, it is best to first use grounding techniques. Grounding techniques are techniques that help bring the mind and body back to a restful or regulated state. Examples of grounding techniques include taking a few deep breaths, tracing or tapping your fingers or hands on a surface, focusing on body sensations like a relaxing pressure on the skin, or imagining a safe place. All of these activities provide physical energy outlets while helping to remain grounded in the present moment.
Long-term Coping Strategies
Once an individual has identified and processed the trauma, some form of long-term coping may be necessary. Cognitive Behavioral Therapy (CBT) can be an effective way to reframe and transform negative thoughts that arise in the thought of the trauma. Applying self-compassion and mindfulness can help with self-regulation and equilibrium. Creating positive lifestyle changes, like meditation, journaling, and spending time in nature can also be beneficial for long-term healing. Additionally, seeking out therapy, and being surrounded by support systems, such as family and friends, can provide crucial insight into the individual’s experience of trauma.
Examples and Images
1. Writing as a form of self-expression: In order to process trauma, an individual may benefit from expressing their feelings in writing. Writing can be an effective form of self-reflection, putting an individual’s feelings and thoughts into words.
2. Taking a few deep breaths: Taking a few deep breaths is an example of a grounding technique that can help an individual bring their mind and body back to a restful or regulated state.
3. Cognitive Behavioral Therapy (CBT): Cognitive Behavioral Therapy (CBT) is an approach to therapy that can be useful for helping to reframe and transform negative thoughts that are related to trauma.
Real-Life Applications
Processing and handling trauma can be applied to any situation that has caused a person to experience trauma, whether it is physical, emotional, or psychological. Examples of such trauma include witnessing a traumatic event, living through a natural disaster, or surviving abuse. The techniques and strategies described above are actionable steps that an individual may use to process and heal their trauma.
Suggested Resources
• The National Child Traumatic Stress Network – https://www.nctsn.org/
• The Sidran Traumatic Stress Institute – https://www.sidran.org/
• National Alliance on Mental Illness – https://www.nami.org/
• International Society for Traumatic Stress Studies – https://www.istss.org/
• The National Domestic Violence Hotline – https://www.thehotline.org/
Next Steps
It is important to note that everyone processes trauma differently, and it may take time to heal and address the impact of any kind of trauma. If you are needing additional help in processing your trauma, seek out professional help or speak with a trusted friend, family member, or community member. Additionally, if you feel comfortable doing so, sharing your experience with someone or in a support group may be helpful in getting perspective on the trauma. Talking to people who have gone through similar experiences can help you feel less isolated and support you through your healing journey.
What are the benefits of trauma-informed care?
1. Increased awareness of trauma: Trauma-informed care helps to raise awareness of the effects of trauma on individuals, families, and communities. This helps providers understand the needs of their clients—and take those needs into consideration when designing treatments, services, approaches, and policies.
2. Improved safety for both clients and staff: A trauma-informed approach helps to create safety for both clients and staff. It encourages providers to cultivate an environment of trust and respect, which helps to reduce intimidating and overwhelming emotions that may have been caused by the client’s traumatic experiences.
3. Empowerment for clients: Trauma-informed care helps to empower clients by allowing them to fully utilize their own strengths and capacities for healing, rather than relying on services for support. By promoting self-sufficiency, this approach can help clients feel empowered and capable of taking ownership of their own well-being.
4. Improved client outcomes: A trauma-informed approach is linked to improved client outcomes. Clients who receive trauma-informed care report greater satisfaction with the care they receive, are less likely to drop out of treatment, and have better overall psychological outcomes than clients who do not receive trauma-informed care.
What is the definition of trauma-informed care?
Trauma-informed care is an approach that is informed by a deep understanding of the effects of trauma and stressed-based responses, and seeks to create a safe and supportive environment in which survivors of trauma can access needed services. This approach is characterized by collaboration, choice, trustworthiness, cultural and historical competence, and attention to the overall safety and well-being of both individuals and communities. It involves examining underlying beliefs, policies, and practices, as well as helping to create a sense of safety and security for those who seek help.
What are the principles of trauma-informed care?
1. Safety: Promoting physical and emotional safety for both service users and staff is a central element of trauma-informed care.
2. Trustworthiness and Transparency: Service providers should be honest and transparent in their practices, and establish clear policies and expectations.
3. Peer Support: Leveraging peers who have navigated similar difficult experiences can create a stronger support system.
4. Collaboration and Mutual Respect: Staff should work collaboratively with service users, encouraging mutual respect and participation.
5. Empowerment and Choice: Service users should be provided with options and given a meaningful role in the development and delivery of trauma-informed services.
6. Cultural Competency: Services should recognize and respect diversity within the individual and the community.
7. Strengths-Based: Responses should focus on strengths and resilience, rather than emphasizing pathology and deficits.
8. Accessibility and Continuity: Programs should be based on availability, affordability, and continuity of care.