When you’ve experienced trauma
… you can feel out of control, act compulsively, and become overrun with unwanted thoughts.
You need stability.
Stabilization is holding yourself together and once again feeling a sense of control. Here are some steps to take to regain stability.
- Get in an environment that is free from physical harm or other abuse.
- Learn about safe people and practice boundaries.
- Reconnect with safe social connections that are already in your network.
Practice being fully engaged in the present
- Do things that are beneficial (for example: work, group involvement, housework, community service, prayer, etc.)
- Do small things to feel a sense of accomplishment.
- Notice when you’ve done something well.
Gain control of your body
- Practice muscle relaxation.
- Slow your breathing: count to 4 as you inhale and again as you exhale.
- Develop a predictable routine of eating, working, and sleeping.
Regulate your emotion
- When you feel strong emotion, remember the trauma is not happening.
- Learn to calm fearful thoughts.
- Differentiate what something feels like from what is actually happening.