Trauma

People with trauma histories often move between different states of arousal - they can oscillate between being hyper-aroused (e.g. agitated, “jittery”) or hypo-aroused (e.g. frozen or numb) at any one time. Many also struggle to manage their often strong emotions. This can sometimes be called ‘dysregulation’.

Some coping strategies (e.g. self-harm and avoidance) can be adaptive by providing relief in the moment but work against the person’s own interests in the longer-term. This ‘makes sense’ in the context of prior traumatic experience: with trauma, there is often a need to protect against potentially overwhelming experience (for example, by denying, self-medicating or other short-term coping behaviour).

As a consequence of a trauma history we may develop responses in order to initially ‘survive’ the trauma. These adaptive responses are ‘stored’ in neural networks and trauma can later be activated by events (i.e. associations or reminders of the original trauma). Default responses (e.g. hyper-vigilance) can be triggered even though they are not needed or helpful anymore.

Understanding a little about the neuroscience of trauma enables people to better interpret some of the responses they experience. These physiological reactions are triggered unconsciously and largely by sensory stimuli and reminders of the original trauma. People who have experiences of trauma can feel trapped in a cycle of physical and psychological reactivity and they (and others) often do not understand why this is happening.

Managing emotions is hard when you don't know what you're feeling except that you feel out of control and can't be sure what will happen next. This lack of emotional awareness sometimes leads to unhealthy ways of feeling better. Learning to identify your emotions such as the sensations, feelings, thoughts, and behaviour that follows, can help to figure out how to make yourself feel better. Start with identifying what you're feeling. See a counsellor who specialises in anxiety and/or trauma work, or use sites like the very well mind. 

Movement, meditation and mindfulness-based relaxation techniques are common tools for recovering from trauma. Focusing on something in the physical environment or on body awareness  (e.g. 7 senses focus), helps to regulate and soothe the nervous system. Grounding techniques can also assist you to stay in the present moment during episodes of intense anxiety or other overwhelming emotions. By focusing on the physical world and how you experience it you can feel safe and in control. Explore some of the resources in the 'Need more info' section below.