Having a history of trauma leads to some predictable difficulties in life. This handout is to help you understand some of what’s needed to be able to move forward.
Stabilizing
out of control, act compulsively, or become overwhelmed by unwanted thoughts. As a result, the first step in overcoming trauma is stabilization. In other words, before processing the trauma itself, you first need to regain a sense of safety, control, and grounding. Simply put, stabilization means learning to steady yourself, regain a sense of control, and reconnect with a feeling of safety and grounding.
Be safe
Make sure your environment is safe from physical harm or other abuse.
Make your routine predictable.
Establish a list of activities you do and assess the risk of actual danger on a scale of 1-10.
Decide what level of risk you are comfortable taking at this stage in your recovery.
Consider medication
Additionally, antidepressant medications, such as selective serotonin reuptake inhibitors (SSRIs), may help improve focus, reduce rumination, and make daily tasks feel more manageable. Beyond medication, your doctor can also recommend other treatment options based on your specific symptoms and needs.
Practice being fully engaged in the present
Additionally, engage in activities that support your well-being and provide healthy structure, such as work, group involvement, housework, community service, or prayer.
Do small things to feel a sense of accomplishment.
Notice when you’ve done something well.
Restore your social support
Learn about safe people.
Learn about boundaries and practice them!
Reconnect with safe social connections that are already in your supportive network.
Develop a secure attachment with a therapist.
Gain control of your body
Practice muscle relaxation.
Learn to control your breathing – count to four as you breathe in, and again as you breathe out.
Remain grounded in the present – name 3 things you see, 3 things you hear, 3 things you are physically touching.
Regulate your emotion:
When you feel an emotion or become triggered, begin by reminding yourself: the trauma is not happening right now .Instead, notice your fearful thoughts and practice calming them so you don’t remain stuck in a fight, flight, or freeze response.
With practice, you can learn to separate what something feels like from what is actually happening.
- What are you experiencing right now? Include physical sensations, things you perceive through your senses. (This is what something feels like.)
- What is currently happening? What preceded it? Then notice what follows it? (This is what is actually happening.)
- Then put your emotions into words – label them. (This helps us understand both.)
Stop ruminating thoughts.
When this happens, you may find yourself ruminating, obsessing, scaring yourself unnecessarily, or being pulled into memories at inconvenient times. In these moments, first recognize what is happening. Then,gently redirect your attention to the present and remind yourself that you can choose where to focus your mind.
- Shout “Stop” and clap your hands (once).
This distracts your brain momentarily from the thought.
- Think about something else after you’ve distracted yourself.
(You’ll have to plan ahead and come up with something you can think about.)
Use words to encourage your growth!
Write out specific phrases to help you…
- …prepare for a stressor
- “What’s the likelihood of something bad happening?”
- “Don’t think how bad I feel, think about what I can do about it.”
- …confront and manage a situation
- “One step at a time.”
- “Focus on what I am doing, don’t think about how anxious I am.”
- …cope with feeling overwhelmed
- “When I feel afraid, I will take a breath and say calm.”
- “This will pass, it will be over soon.”
- “I can expect that my fear will rise, but I can keep it manageable.”
- …praise yourself for managing a stressor
- “I did it, I got through it, and each time it will be easier.”
- “I did a good job.”
- …reach out for comfort from God
- “God is with me.”
- “God cares for me.”
