Trauma Recovery

Written By kim hertz

Coping and Recovery

In the first part of this blog, we discussed what trauma is, and some responses that you may notice after experiencing a traumatic event. Now, we’ll discuss some healthy ways to cope with your experience and how to best return to a state of mental, physical, and emotional normalcy. Note that it is common to try and rush your healing process or pressure yourself to return to normalcy as soon as possible. It can be easy to get frustrated if you feel as though the healing process is taking too much time. However, healing is not something that happens overnight, especially when dealing with a traumatic event. There is no agenda for restoring your mental health. So, be gentle and patient with yourself, and allow yourself whatever time is necessary to rebuild your mental and emotional stability.

Managing Flashbacks and Intrusive Thoughts

One of the most common responses regarding a traumatic event is attempting to shut out any thoughts or reminders of it. This is one form of trauma blocking. Intrusive thoughts or flashbacks can be jarring and uncomfortable. They can cause you to feel as though you are repeatedly reliving the event. Therefore, the desire to avoid these thoughts is understandable and natural. However, it is also the nature of intrusive thoughts to arise involuntarily, and often they come to you when you do not expect them. Attempting to avoid these thoughts rarely causes them to go away. Instead, it can fuel fear and can cause panic when they resurface. One method to help with flashbacks and intrusive thoughts is desensitization. It can be scary at first, but when these thoughts arise, rather than fighting to avoid them, allow them to come to your mind, and leave naturally. This allows you to regain your power over intrusive thoughts and it will make the thoughts less paralyzing when they occur. If these thoughts are becoming overwhelming or affecting your everyday life, consider talking with a trained professional. The more you can face these intrusive thoughts and manage them, the less they will have control over you. Eventually, your mind will transition from panic and reliving the negative emotions to being able to calmly observe what happened, and heal from it.

Practical Coping

Another practical step you can take towards recovery is continuing your regular activities. Allow yourself rest and time to recover, however, try to avoid withdrawing from work, friends, or family for an extended period of time. Avoid excessive sleeping, excessive use of social media, and overuse of alcohol and other substances. Removing yourself from normal activities can promote obsessive thoughts and can make it easy to spiral into a negative mindset. Allow others to help and support you in the ways that you need, and if turning to others is causing you to feel guilty or burdened, understand that this support is a vital part of your healing process. Seeking help from others is often stigmatized, however, it is important to prioritize yourself and mental wellbeing. Don’t refrain from reaching out to those who are able to support you in your healing process. If needed, a trauma therapist or a support group may be helpful steps towards recovery. 

Dealing with the aftereffects of a traumatic event is not an easy process, and recovery does not look the same for everyone. Even if you are taking healthy steps towards healing, progress can take time and is not always forward moving. Take your recovery day by day, and if you still experience negative responses, do not view them as setbacks. Instead, remind yourself that: 

  • It’s okay to still have bad days

  • It’s okay to still be upset by this event

  • It’s okay to take the necessary time to heal

  • It’s okay to seek help

  • It’s okay to prioritize yourself and your own mental health

When you allow yourself to consider how you will best heal from this event, and take the necessary steps towards your mental wellbeing, you will start to see progress. Eventually, you will be able to return back to normalcy and regain control over your mind and your life.

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