7 Tips To Help Heal Long Term Trauma

Knowing our trauma responses is a matter of psychoeducation, which can save us a lot of unnecessary suffering. I used to spend a lot of time in reaction to early childhood trauma. The more I learned about the responses the more I understood why I was having them. I used to feel extreme guilt over these responses as they would overtake me like a tsunami. Now I can name them I do not spend much time in these responses. It took a number of years and healthy self-talk and a banishing of my toxic inner critic which was an introject being ideas about myself that I took on from other people.

Therapy is useful to be heard out and a chance to express ourselves fully, to be heard and acknowledged. For some working with someone means we get to learn to trust another which is helpful if we were split off as a child. Without psychoeducation, we can remain stuck in a loop. We need to understand the basics of what is taking place in the body and mind, the fight, flight, freeze, and fawn responses.

There are many tools also that can help us to reframe events so we can reclaim our power, clinical hypnosis, the emotional freedom technique, bodywork, and exercise help.

The point is we need to learn to self-regulate and move away from using substances, co-dependency and self-defeating patterns and seek relief in healthy ways.

A list of the responses here:

Experiencing trauma can have a profound impact on our well-being. Self-regulation techniques are essential for managing the aftermath of trauma and promoting healing. Here are seven effective ways to self-regulate after trauma:

1. Deep Breathing: Deep breathing exercises, such as diaphragmatic breathing or box breathing, can help activate the body's relaxation response and reduce anxiety and stress. Focus on slow, deep breaths, inhaling through your nose and exhaling through your mouth. You can try 7/11 breathing through the nose to the count of 7 and out through the nose count to 11. Try that for 5 cycles and you will notice a difference.

2. Grounding Techniques: Grounding techniques help you connect with the present moment and your physical surroundings, reducing feelings of dissociation or disconnection. Engage your senses by noticing 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Collar bone EFT tapping is also a useful tool, and you can tap and say “I am safe now” as you tap.

3. Mindfulness Meditation: Mindfulness meditation involves bringing your attention to the present moment without judgment. It can help regulate emotions, reduce anxiety, and promote overall well-being. Practice mindful meditation by focusing on your breath, bodily sensations, or the environment around you. I add that meditation can make things harder for some with complex PTSD due to hypervigilance.

4. Physical Exercise: Engaging in physical activity can help release tension, boost endorphins, and improve mood. Find an exercise that you enjoy, whether it is going for a walk, practising yoga, dancing, or any other form of movement that suits you. Choose what you love. I like going for a walk and taking pictures of flowers for example.

5. Creative Expression: Engaging in creative outlets, such as art, writing, or music, can be therapeutic after trauma. Expressing yourself creatively allows you to process emotions, release stress, and find new ways to communicate your experiences. You can get colouring books of mandalas for adults a wonderful way to be creative.

6. Establishing Routines: Creating structure and routines in your daily life can provide a sense of stability and predictability, which can be especially helpful after trauma. Establish consistent sleep patterns, mealtimes, and self-care rituals to promote a sense of safety and control.

7. Seeking Support: Connecting with supportive individuals or seeking professional help is crucial after experiencing trauma. Consider reaching out to trusted friends, joining support groups, or seeking therapy to process your emotions and receive guidance on self-regulation techniques.

Remember, working on healing from trauma is a unique and individual process. It is important to listen to your needs and seek the methods that work best for you. If your trauma symptoms persist or worsen, consider reaching out to a mental health professional for additional support.

I am available for clinical hypnosis sessions, and I also use the emotional freedom technique and teach you how to use that.

Much Love, Penelope