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Healing from the Past and Coping with the Present with Trauma-Informed Mindfulness
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There are certain moments and memories that stay with us for a long time. In some cases, a brisk ocean swim brings back pleasant memories such as the scent of a loved one’s house, or the sound of holiday music. The sound of slamming doors and yelling may be terrifying, as can memories of physical or mental agony. The fragrance of a hospital emergency room can also be unpleasant.
Healing from the Past and Coping with the Present with Trauma-Informed Mindfulness
We all have a difficult connection with our bodies, especially those of us who have been traumatized. We may find ourselves avoiding life and moving on in order to avoid the anguish of the past. Bessel A. van der Kolk argues in “The Body Keeps the Score” that traumatized persons “chronically feel unsafe within their bodies.” Internal soreness is a reminder of the past’s presence. Even when the danger is no longer there, it’s difficult to move on if you’re still emotionally attached to that wound.
Ways of becoming better
Mindfulness and meditation may hold the key to finding a solution. Post-traumatic stress disorder (PTSD)Trusted Source and depression may be alleviated by meditation. The Western scientific world has just recently caught up to and recognized the health advantages of this old religious practice, despite it having existed for thousands of years in ancient religious traditions.
It’s unfortunate for those who’ve been through traumatic experiences that meditation might come with hazards. Mindfulness meditation may actually worsen the effects of traumatic stress, according to educator and psychotherapist David Treleaven in an essay for The Science of Psychotherapy.. In order to employ mindfulness in a manner that benefits rather than damages, it is critical to be aware of the potential hazards.
Here’s how to meditate in a way that’s sensitive to your own trauma.
Keep an eye on what your body is trying to communicate to you
“Trauma survivors often find themselves overwhelmed by flashbacks and heightened emotional arousal when asked to give concentrated, continuous attention to their internal experience,” says Treleaven. Sitting still and concentrating on my body might be difficult for me at times since my body is where most of my trauma occurred. Other than self-harming activities, these events were brought on by the environment around them.
It’s possible to feel unpleasant symptoms like dissociation while I’m doing a body scan because of the hyper-awareness of all my bodily sensations. During my lifetime, I’ve survived two overdoses, both of which were life-threatening and emotionally traumatizing. Those memories may reemerge if my body is immobile for an extended period of time. Excruciating stomach twists, a lack of muscular control, clouded vision and an inability to speak are among the symptoms I’m experiencing at the moment.
I’m overcome with guilt and humiliation, and I’m desperate to flee.
Alison James, a trauma-informed psychotherapist in Ontario, Canada, says that when people with a history of trauma are asked to sit still, close their eyes and pay close and continuous attention to an internal landscape that is painful and overwhelming, it is possible that they will experience an increase in emotional arousal and symptoms of traumatic stress including flashbacks and intrusive thoughts.
There are many different kinds of trauma, and it’s important to work with someone who understands your specific sort of traumatic experience, so that you may approach mindfulness from a position of safety and security.
Create a safe space
Allowing for guided meditation teaching while also allowing for breaks and flexibility is a hallmark of trauma-sensitive treatment. Mindfulness practices like grounding and anchoring, which draw on the five senses to help those who have experienced trauma, are part of a trauma-informed approach to mindfulness. Having a therapist who knows and accepts this method has been critical to my recovery.
When I work with the correct therapist, I feel more in charge of the therapy process and am more prepared for what is to come. They serve as a guide, encourage self-compassion, and are prepared to assist in the event of emotional discomfort. A trauma-sensitive individual affirming my agency is really essential to me since I’ve felt powerless in the past. Taking responsibility for my own acts and separating myself from the actions of others is an important part of the process for me.
“Identifying emotional discomfort and returning to a state of nervous system regulation—providing options and freedom to act with agency and autonomy” is a fundamental component of James’ advice.
She also advocates titration and pendulation, which is similar to exposure therapy in that it involves gradually exposing oneself to uncomfortable sensations and then withdrawing from them. There are many things she recommends, including “slowly exposing survivors to their own internal experience while also training them to turn toward and then away from suffering, anchoring to supporting resources.”
However, it’s possible that concentrating so intensively on your own body might be distressing for those who have been traumatized in the past. Mindfulness may be incorporated into your daily routine in many more ways.
Think about what you’re doing and what you’re saying
Trauma survivors may learn to better manage their emotions by practicing mindfulness, according to Treleaven. It’s not a negative thing to practice mindfulness meditation, he says. As long as we keep investigating the risks and rewards, those of us who provide them to others will reap the benefits.
In James’ definition of mindful action, is “paying non-judgmental attention to the present moment as it occurs. Knitting, strolling or even cleaning the dishes are all examples of everyday activities that might benefit from the presence and attitude of mindfulness. As a trauma victim, she believes an exterior rather than an interior emphasis may be more approachable and less disruptive.
With my inclination to dysregulate in mind, I like to keep my eyes open when meditating. Mindful movement is becoming more appealing to me, even though I usually avoid body scanning and breathwork at home. To me, this means doing things like swimming, cooking, eating, and bathing while maintaining a state of “moment-to-moment non-judgmental awareness,” as coined by professor and creator of mindfulness-based stress reduction Jon Kabat-Zinn.
I strive to enjoy the experiences and feelings around me, even if they aren’t always pleasant, as I make my journey through the world. I am aware of how a particular sensory experience affects me, and I make an effort not to ignore it. As much as I can, I’m embracing it. It’s not going to be flawless, and I’m always distracted or restless, but it’s helped me control the emotions related with my traumatic experience nevertheless.
Find treatments that work for you.
Cognitive behavioral treatment (CBT) and mindfulness-based cognitive therapy (MBCT) have both been effective for me (MBCT). I found the meditation and body scan aspects to be extremely challenging and unpleasant when I tried them on my own, yet they both helped me with sadness and anxiety.
Dialectical behavior therapy (DBT) and eye movement desensitization and reprocessing treatment (EMDR) have been most effective for me (EMDR). In the DBT approach, skills and methods are used to balance acceptance and change in order to create a life worth living. Among the model’s essential components are:
- tolerance for stress and anxiety in the context of mindfulness
- successful interpersonal relations
- self-control of emotions
Each DBT module began with a lesson on mindfulness. This was beneficial to me:
- management of dysregulation may be improved by better communication
- take a closer look at my own triggers and how they influence my behavior
- reduce irritability
- lessen the tendency to dwell on the past
One of the most effective ways to alleviate stress and anxiety is by using EMDR, an interactive body-based approach. New brain pathways have been proven to increase nervous system homeostasis via the treatment of trauma and post-traumatic stress disorder (PTSD). EMDR training requires the use of trauma-informed mindfulness.
“hold a position of loving witness to their internal emotions, thoughts, sensations, and memories as they occur,” says trauma victim James.
Takeaway
Traditional meditation, breathwork, and body scans are available for those who like to use them as a primary form of therapy, or for those who prefer to utilize them in conjunction with other treatments. There are moments when trauma might seem like an insurmountable obstacle. Recovering from the effects of traumatic events may be accomplished via the practice of mindfulness.
Let your healing take priority over any expectations you or others may have about what the process should look like in your recovery from trauma. Your trauma is important, but it does not have to dictate the rest of your life.
Summary
Trauma survivors often find themselves overwhelmed by flashbacks and heightened emotional arousal when asked to give concentrated attention to their internal experiences. Internal soreness is a reminder of the past’s presence. Mindfulness meditation may actually worsen the effects of traumatic stress, according to educator and psychotherapist David Treleaven. When people with a history of trauma are asked to sit still, close their eyes and pay close attention to an internal landscape that is painful and overwhelming, it is possible they will experience an increase in emotional arousal. Having a therapist who understands your specific sort of traumatic experience can help you approach mindfulness from a position of safety and security.
Trauma survivors may learn to better manage their emotions by practicing mindfulness, according to Treleaven. As a trauma victim, she believes an exterior rather than an interior emphasis may be more approachable and less disruptive. Mindfulness may be incorporated into your daily routine in many more ways. ” EMDR” is an interactive body-based approach to the treatment of trauma and post-traumatic stress disorder (PTSD). EMDR training requires the use of trauma-informed mindfulness. Traditional meditation, breathwork, and body scans are available for those who like to use them as a primary form of therapy.
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