Trauma Support

Understanding PTSD

 

Most people have a traumatic experience at some point in life. It can be an unpleasant up to horrifying event that is not properly processed, acknowledged, reflected or unburdened for some reasons, we move on with life and the experience buried deep inside, but not all trauma progresses into a Post-traumatic Stress Disorder (PTSD).
 

Some of the strongest predictors of whether an individual will develop PTSD is how severe they perceived the trauma to be, and the levels of social support post-trauma.
 

This video below describes PTSD:

 

 

Challenging Thoughts
 

 

Begin recognizing what you are telling yourself and your resulting emotions.
 

❍ Are there any facts or evidence that support your thoughts?

❍ What alternative thinking could be more supportive for you?

 

 

Grounding Techniques for Flashback

 

Dissociation makes you lose awareness of your surroundings. One of the forms of dissociation in PTSD is flashback where it feels like you are back to the traumatic event, and feel the feeling you felt that time again. The fear, the danger, the terror, as if you are experiencing it all over again. One coping skill you can use to manage this challenge is grounding techniques.

 

Instruction:

 

Connect to the present. Say to yourself:

Today is ____[day, month, date, year]_______, I am in _____[where are you at the moment]_______ and I am safe.

I am now ______[your age]________ years old, I am safe right now and the trauma is in the past.

 

Smell. Find a strong and pleasant smell that you like to carry around. When you have intrusive thoughts, overwhelming emotions or experiencing flashback, inhale it slowly and deeply. Focus on the smell and how it makes you feel.

 

Focus on what's around you. Concentrate on something in your surroundings. Be it colors, textures, the feeling of the arms of the chair, the titles of books on the shelf, or pictures on a wall.

 

Try noticing 5 things that you can see. 4 things you can hear. 3 things you can touch. 2 things you can smell. 1 thing you can taste

 

Develop a grounding phrase.

Example: I am okay, I am surviving and I am doing my best, I am safe now.

 

Visualize a grounding image. Rehearse a soothing image using your mind that helps you feel in control and safe.

 

Find a grounding object. Keep with you an object as a psychological first aid kit. Focus on the object when you feel overwhelmed, pay attention on how it feels, looks or smells.

 

Engage your mind. Do something that keeps your mind focused.

For example: reciting a prayer, a song, or a direction to somewhere as if you’re explaining to another person. Some people find it helpful to engage the mind by counting backwards.

 

Practice your grounding techniques once or twice a day so that they are familiar and easier to use when you need them.

 

Watch video of the exercise above, providing evidence-based psychological treatment for people with post-traumatic stress disorder (PTSD):

 

 

Support Statement
 

You went through a lot, you are surviving and we are here to support you. One foot in front of the other, one breath leads to another.


 

Walk the Trauma Support Path here