Hi, today I would like to share about the interesting topic, namely "How to anticipate and manage deep trauma", the main reason why I choose that topic because many people can't survive with a deep trauma in the past, as we know that anticipating and managing deep trauma is a process that requires patience, time, and self-compassion. Trauma is not just being "sad," but rather the nervous system's response to events that shake your sense of security.
Here are structured steps to help you manage the impact of trauma and prevent it from taking over your life:
1. Self-Stabilization (Emotional First Aid)
When memories or pain from trauma arise (flashbacks), your nervous system goes into fight, flight, or freeze mode. The first step is to bring yourself back to the "now" moment.
- Grounding Techniques: Use the 5-4-3-2-1 technique to stop dissociation (feeling disconnected from reality).
- 5 things you can see.
- 4 things you can touch (texture of clothes, table).
- 3 sounds you can hear.
- 2 smells you can smell.
- 1 taste you can savor (or one good thing about yourself).
- Regulate Breathing: Deep breathing signals to the brain that you are safe. Try the 4-7-8 technique (Inhale for 4 seconds, hold for 7 seconds, exhale slowly for 8 seconds).
2. Validation and Acceptance
Often we try to "anticipate" trauma by rejecting it or pretending everything is fine. This actually makes things worse.
- Allow Yourself to Feel: It's okay to feel broken, angry, or scared. Those emotions are valid. Cry if necessary; tears contain stress hormones that the body needs to release.
- Avoid Toxic Positivity: Don't force yourself to immediately "take the lesson." Focus on healing the wound first before looking for meaning.
3. Rebuilding a Sense of Security
Trauma damages the sense of security. You need to rebuild structure in your life.
- Create Small Routines: Trauma creates chaos. Routines create predictability. Waking up, eating, and showering at the same time can be very helpful in stabilizing your mental state.
- Create a Safe Space: Designate one place (could be a bedroom or a specific corner) where you feel completely safe and have full control over the environment.
4. Processing Through Expression (Externalization)
Getting the trauma out of your head and into another medium helps reduce cognitive load.
- Journaling: Write down what you feel without editing it. The brain dump technique (dumping all the contents of your mind) is very effective in reducing noise in the head.
- Expressive Arts: Sometimes words are not enough. Drawing, painting, or listening to music can access the emotional parts of the brain that language cannot reach.
5. Professional Help (Highly Recommended)
Deep trauma often changes the structure of the brain and is difficult to heal alone. Professional therapy is the best form of anticipation to prevent trauma from becoming a long-term disorder (such as PTSD).
Consider the following therapies:
- CBT (Cognitive Behavioral Therapy): Helps change negative thought patterns.
- EMDR (Eye Movement Desensitization and Reprocessing): Very effective specifically for trauma, helping the brain reprocess painful memories.
- Somatic Therapy: Focuses on how trauma is stored in the body (such as chronic muscle tension).
6. Physical Body Care
Trauma is not just in the mind, but also in the body (The Body Keeps the Score).
- Physical Movement: Light exercise, yoga, or just walking helps burn adrenaline and cortisol that accumulate due to trauma stress.
- Adequate Sleep: While sleeping, the brain processes emotions. Sleep disturbances will make trauma recovery more difficult.
What to Avoid?
- Self-Isolation: Being alone constantly gives room for negative thoughts to multiply. Stay connected with at least one person you trust.
- Unhealthy Coping Mechanisms: Avoiding feelings with alcohol, illicit drugs, or impulsive behavior only delays the pain and adds new problems.
Brief Summary
Phase Main Focus Action
Present Moment Calm Deep breathing, 5-4-3-2-1 Grounding techniques
Deep trauma is an "inner wound." Just like a broken bone that needs a cast and time to fuse back together, your inner self also needs time.