First off, I'd like to thank everyone for responding to my survey I sent out last week. It was so helpful to see the responses and gain insight as to what more I can do to help! If you haven't yet filled out the survey, you can reach out to me or check back in your emails from me. Thanks!
Today, I'll be talking in broader terms about trauma and some ways that I've been able to cope with it. I can, and will, do more specific posts about various types of trauma. Please, reach out if there is a particular trauma you would want me to discuss.
There are many types of trauma and many different ways to cope with it. Personally, I struggle with both PTSD and CPTSD. Those are the two that I will be discussing.
PTSD usually occurs after one traumatic event. This can occur after a car accident, sexual assault, having a miscarriage, a serious health problem, etc. CPTSD, however, is a result of repeated trauma. This can occur because of repeated childhood abuse or neglect, kidnapping, repeatedly witnessing violence, ongoing domestic violence, etc.
The symptoms of both of these are fairly similar. However, CPTSD symptoms tend to be stronger and can include other symptoms as well. A few of the shared symptoms include re-experiencing the trauma through nightmares or flashbacks, avoidance of things that remind you of the trauma, feeling distant from others, having overwhelming negative emotions, and becoming irritable or easily frightened.
Some of the additional symptoms that people with CPTSD may experience are long-term difficulties maintaining relationships, difficulties managing emotions, feelings of worthlessness, guilt, or suicidal thoughts, and even physical symptoms.
Of course, symptoms are different for everyone, especially depending on the cause of trauma. Personally, I've struggled with most of these symptoms for as long as I can remember. They are definitely difficult to manage. I have flashbacks and nightmares pretty regularly. I also have physical symptoms, including panic attacks, like headaches, and feeling like there's a knot in my chest/stomach. For the majority of my life, I've struggled with overwhelming negative emotions, difficulties forming and maintaining relationships, and difficulties managing my emotions.
Let's talk about some ways we can cope with trauma and the side effects of it. There is no "right way" of coping, it is just whatever works best for you! That being said, it's possible that not all of these will work for you, but it is good to try them out anyway - even if you've tried them before.
Have Support Systems
Whether your support system is a few friends, some family, or even a support group for people struggling with trauma, make sure you have someone in your circle. This will help you allow yourself to talk to someone about it in a safe space. Having a strong support system will give you some peace when you're struggling - knowing that either people can relate to you or just that people are there for you during those harder times.
Mindfulness/Deep Breathing
This is a skill I need to get better at. When I'm panicking or just highly stressed out, breathing is so helpful for me. I have such a hard time reminding myself to do this and to be in the moment. However, when I can take deep breaths it helps tremendously. I use the Calm app to practice mindfulness and I usually watch/listen to guided breathing on YouTube.
Self-Monitoring
This isn't typically thought of as a coping skill, but it is definitely helpful. Basically, self-monitoring is exactly what it sounds like - monitoring yourself. Take note of what triggers your trauma responses, anxiety, and anything else that is a struggle. By taking note of your triggers, you can become more aware of yourself and how to help yourself in the future. For me, I occasionally will journal, or even just use a post-it note, when something triggers me. Self-monitoring is also just about being aware of your emotional responses.
Make Time for Hobbies (New AND Old)
Make sure you are doing things you enjoy, or that you used to enjoy but stopped doing. Remember to have fun and do some things for yourself. Some of my favorite hobbies are geocaching, writing, playing video games, and binge-watching shows. Check out my previous post for some more ideas!
Spend Time in Nature
Nature is everything peaceful in this world. It's, by far, my favorite thing to do when I'm stressed. I absolutely love being outdoors, walking, camping, fishing, even just driving with the windows down and no music on. There's something about being with nature alone. Head outside, find a nice spot to sit or walk, and just allow yourself to disconnect from everything but what's going on around you. It's so serene.
Learn About Trauma (What Causes It, Why It Happens, etc.)
Similar to self-monitoring, this one isn't so much a coping skill as it is a helpful tip. Educate yourself on trauma and what causes it. Learn why your body may be responding the way it is. This is just another way to become more aware of your body and emotional reactions.
I hope this was helpful! I know I kept things pretty broad today, but as I mentioned earlier, I am completely open to digging deeper into trauma. Please, let me know if I can be of any help or if you'd like me to discuss anything in particular! I love you guys!
Stay strong and stay safe!
Love,
Aylin
National Domestic Violence Hotline: 1- 800-799-7233
National Suicide Prevention Lifeline: 1-800-273-TALK (8255); www.suicidepreventionlifeline.org
Suicide Prevention, Awareness, and Support: www.suicide.org
Lifeline Crisis Chat: https://www.contact-usa.org/chat.html
Crisis Text Line: Text REASON to 741741 (free, confidential and 24/7)
Self-Harm Hotline: 1-800-DONT CUT (1-800-366-8288)
Family Violence Helpline: 1-800-996-6228
Planned Parenthood Hotline: 1-800-230-PLAN (7526)
National Council on Alcoholism & Drug Dependency: 1-800-622-2255
The Trevor Project: 1-866-488-7386 or text “START” to 678678. Standard text messaging rates apply. Available 24/7/365. (Provides crisis intervention and suicide prevention services to lesbian, gay, bisexual, transgender, queer & questioning—LGBTQ—young people under 25.)
Veterans Crisis Line: https://www.veteranscrisisline.net
(The above resources are obtained from https://www.psycom.net/get-help-mental-health )
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