We are in a world that has been stressful and had a lot of trauma for people this last year. With all this going on people are at risk of developing Post Traumatic Stress Disorder (PTSD). When there is a lack of predictability we can feel immobile to act and move, and we have a loss of connection to others, numbness, no sense of purpose, and/or a loss of sense of time or safety, and so we can develop PTSD.
There are things that we can do to help us avoid getting PTSD. When it comes to lack of predictability we need to work on creating our own predictable schedules, such as organizing our life and having set times we get up, go to bed, and eat meals. We need to have certain actives that we do/practice at certain times. Creating a schedule helps us have things to look forward to and make our own life predictable even when the world is not.
Our bodies have stress hormones that build up to get us to move and protect ourselves and they are set for fight, flight, or freeze. If we freeze we are more likely to develop PTSD or to develop or engage in destructive behaviors, such as losing our tempers, having anger outbursts, or acting violently. We need to activate our bodies and do things with them. We need to control our actions. Research shows that yoga, tai chi, mediation, mindfulness, and breathing exercise are very helpful for regulating emotions. There are great sites that have free classes that we can get involved in that will help us to be mobile and learn to regulate and connect with ourselves. Doing these things can help to reduce the stress hormones that build up.
We are collective creatures and need to be intensely engaged with others. We need to have ways that we regularly connect with others. The interactions with other minds, brains, and bodies, as we are in synchrony, fundamentally shape who we are. The primary way that we regulate ourselves is in having a rhythm with others. We get a response from others as we laugh and cry, and the sounds, facial movements, and the synchrony of the rhythms between faces and voices keep us feeling alive. We need to have family meals, games, storytelling, music-making, and virtual contacts. We need to create a constant way to have contact and connection with others.
Traumatized people can often feel unsafe inside their own bodies. They have warning signs that they try to control by becoming numb of their own awareness and begin to hide from themselves. The best way to be safe with yourself is to participate in self-calming practices. You must find what makes you feel safe, such as music, books, certain places, etc. The most important part of safety is the way that we are touched, such as the use of blankets, lotion, massage, and other kinds of safe touch. Everyone needs a safe and private place to which to withdraw and retreat. When feeling overwhelmed use this place can help you to regulate yourself.
To feel that your body is safe is essential for being in touch with yourself and in synch with others. We need to learn to notice ourselves, and if we don’t we are just creatures that respond to any input automatically with anger, fear, and/or irritation. As you observe what is going on with yourself you can start being able to make choices. You need to have mindfulness with self-compassion. See the angry part of yourself and acknowledge what the anger has done for you, seeing it as a way to manage the unbearable things, and help you get to things done. Ask yourself, how is it helping you to survive?
Trauma can also bring about a loss of sense of time. We feel like it will last forever. We need to learn to see that things are changing all the time. As you meditate notice uncomfortable sensations and thoughts, then notice them shifting to something else. We are continuously evolving, and everything passes in time. An important part of dealing with potential trauma is to live with an inner sense that every moment is different from the next.
Often traumatized people forget that they matter, feeling as if they have become invisible. You need to notice yourself. What irritates you? What makes you happy? Do things that confirm who you are, engage in hobbies, journal and tell your story, cultivate awe and gratitude with a list of amazing things. Find a way to help others each day. Set goals that help you to take a step forward each day.
Doing these things will help us to avoid developing PTSD, or some
other dysfunctional coping skill, as we face this changing and uncertain
world.
This information came
from a training Kristy had with Bessel Van Der Kolk MD.
Kristy Goodson LCSW