Those who are struggling with Post-Traumatic Stress Disorder (PTSD) know how intrusive and powerful a trigger can be. One moment everything is fine, and then a situation, sound, or smell can be the catalyst that initiates a terrifying episodic reaction. These flashbacks can feel paralyzing. Fortunately, in this struggle between the past and present there is hope. Therapy Cincinnati considers a self-regulating strategy to be an essential part of a successful PTSD treatment plan. With the appropriate support, those coping with PTSD can overcome the traumatic experiences of their past and ultimately find healing and peace.
Managing Trauma – 5 Ways to Stay Grounded
“Trauma is a fact of life. It does not, however, have to be a life sentence.” – Peter A. Levine
1. Activate your present senses.
PTSD is a reliving or re-experiencing of the emotions felt during a past traumatic experience. When your PTSD is triggered, ground yourself in the present reality by tapping into all five of your senses. For example, if you are in public and you feel a panic attack starting, think 5-4-3-2-1 and observe your surroundings. Can you identify five things you see? Perhaps a puddle, tree, store window, traffic light, or park bench? Listen. Do you hear wind, people talking, your own breathing, or your heartbeat? Become aware of what you might be holding. What different textures can you feel? Your hair, your jean pockets, or a cool breeze? Can you smell the nearby restaurant or freshly cut grass? Can you taste anything? Perhaps a mint or a drink? Triggers are usually the result of only one or two senses being activated in a reminiscent way that incites fear. By focusing on the 5-4-3-2-1 method your mind will reconcile the past with the new current information to keep you grounded in the present reality.
“The best way out is always through.” – Robert Frost
2. Practice a specific anxiety-inspired breathing technique.
Breathing is essential for regulating fear, but anxiety can cause lungs to tighten and restrict your ability to take a proper deep breath. This is why telling someone to breath when they are stressed is very rarely effective. When attempting to counteract a panic attack, breathing can feel physically impossible. One of our favorite breathing techniques for anxiety that we teach at Therapy Cincinnati includes three back-to-back very quick, short, and shallow inhalations followed by one single long exhale. Try it: quick tiny breath in, two, three… and exhale. Those struggling with PTSD and anxiety may not be able to breath normally, so relying on this breathing technique of three short inhales followed by one long exhale can help maintain oxygen flow in a regulating and supportive way.
“Rhythm is regulating.” ― Bruce D. Perry, M.D., Ph.D.
3. Move.
There is a reason why people pace when they are nervous. Finding a rhythmic way to move can release trauma. Movement therapy has proven to be very effective with counteracting the negative effects of PTSD. For example, many who cope with PTSD-inspired nightmares report experiencing more restful nights of sleep after spending an evening dancing, running, or working out. Finding your rhythm by walking, tapping your foot, or rocking back and forth can help you keep control over your body’s physical reaction to the traumatic trigger.
“Even the smallest steps move you forward.” – Oprah Winfrey
4. Self-sooth with muscle relaxation exercises.
Muscle memory is real. When triggered, muscles can immediately tense as the body’s fight or flight response is activated. While this survival instinct may have served you in the past, you can ground yourself by relaxing your muscles through a sequence of muscle relaxation exercises. To do this, carefully tighten and raise your shoulders up to your ears. Hold for three seconds and then release and relax. Next, make a strong fist and tense your arm muscles. Hold for three seconds and then release and relax. You can practice this on any part of your body such as scrunching up your face, curling your toes, or clenching your leg muscles, and then releasing and relaxing. Repeat this tense-release muscle therapy exercise until you feel that you have gained control over your muscle’s reaction. When finished, gently massage your hands to continue grounding yourself in the present reality.
“I’m still coping with my trauma but coping by trying to find different ways to heal it rather than hide it.” – Clemantine Wamariya
5. Listen to music.
Music therapy is profound in its ability to help us cope with pain. At Therapy Cincinnati, we have some patients who intentionally and proactively find ways to incorporate soothing music in every aspect of their life. If you are sensing rising panic turn on some calming music and sing along. If you do not have immediate access to music you can always whistle, hum, or sing to yourself.
Making recovery your reality.
For those who struggle to stay grounded, know that you are not alone. It is estimated that nearly 10% of the world’s population will experience a trauma resulting in PTSD. The good news is that there is so much hope. PTSD has been extensively studied and researched by trauma therapists, and many experience recovery by finding healthy ways to leave the past in the past. If you are ready to take the next step towards developing a trauma therapy plan uniquely customized to your specific needs our trauma aware PTSD specialized therapists at Therapy Cincinnati are ready to partner with you on your journey to finding comfort and healing. Please contact us today for a free, 15-minute phone consultation.
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