So, you have gone through something REALLY scary. You are not quite sure what to do now, and maybe you are thinking/thought time would heal the wound. Yet here you are days, months, weeks, maybe even years after the traumatic event and you still don’t feel quite right. You are not alone. Thousands of people suffer from symptoms relating to traumatic events. Just because you have symptoms, though, does not mean there is nothing we can do about. Take some time to read below for five ways to be kind to yourself after trauma.
1. Take a breather
Breathe. It is one of the most life-giving functions our bodies automatically perform for us. Take a moment to direct yourself to your breath. One of my favorite techniques is the box breath. It is simple and, like a box, this breath has 4 parts. You can choose the length of breath that feels most comfortable for your body, but I like to use 8 counts. Get yourself in a comfortable position and focus on your breath. If it helps, you can try one of the many relaxation apps out there, like Calm, which will guide your breathing with a bubble or with quiet prompting. Do this for two to three minutes until your body calms down. Many times when panic mode kicks in, our breathing becomes more rapid and shallow. By pausing and refocusing on our breath, we are telling our bodies that we ARE in control.
2. Find your safe place
This may seem silly, but it can be quite an effective tool for those who have suffered from trauma. The trauma put you in a place where you were not safe. So visualize the place that makes you safe. Is it at home in your room? Is your safe place on your favorite hiking trail? If you have trouble identifying a safe place, create one! Imagine yourself in a meadow with the fresh scent of grass all around you. Or, my personal favorite, the desert on a cool day just after it rains. Whatever your safe place is, take a few moments to be there in your mind.
3. Use positive self-talk
Trauma can produce some pretty ugly feelings about ourselves. Most of that can be wrapped up into shame and blame. We even blame ourselves! But it is important to know, this is not your fault. So be kind and gentle to yourself, try some of these sayings, and maybe come up with your own.
- This was not my fault
- I deserve to be safe
- Though something bad happened to me, I am not bad
- I have something to offer the world
- I am a survivor
4. Get in touch with yourself
One of the hardest things to do after trauma is beginning to trust yourself. Sometimes we feel like our bodies or brains let us down. It is important to acknowledge these hurts, but not to internalize them. It is important to notice how your body feels and to listen to what it needs to heal. Try meditation or yoga. During these practices, it is common to take notice of your thoughts and feelings, acknowledge them and then let them pass by without ruminating on them.
5. Get in touch with a professional
Sometimes we reach the end of ourselves and do not have any more capacity to heal on our own. That is normal, especially if you are suffering from trauma. There are mental health professionals that are available, who have helped many people walk through difficult times. You can search for counselors who have experience in serving survivors of trauma. You are not alone, and we are honored to walk with you along your healing journey.
Begin Trauma Therapy in the Atlanta Area
If you or a loved one is looking for support in overcoming trauma and would like to learn more about caring for your emotional and health, we can help. Please follow these simple steps to begin trauma therapy at Wellview Counseling:
- Contact our counseling clinic to schedule an appointment,
- Meet with our trauma therapists,
- Find healing and begin moving forward.
Other Services offered at Wellview Counseling
In addition to trauma counseling, our Atlanta area counseling clinic also offers a wide variety of mental health services to help you achieve emotional wellness. Wellview Counseling offers child counseling and play therapy, teen counseling, individual counseling for anxiety and depression, family therapy, postpartum anxiety and depression treatment, trauma and PTSD treatment, chronic illness counseling, and positive discipline parenting support. If you are unable to come to our Atlanta, GA offices, Wellview Counseling also offers online counseling to Georgia residents.
About the Author
Kallie is one of the caring therapists at Wellview Counseling. If you or a loved one is struggling with trauma, Kallie would love to help.
I like how you talked about how there are mental health professionals available if you are suffering from trauma. I would imagine that many people try to get through their trauma without getting worse. Going through this process by yourself might make it worse.