5 ways to Overcome Trauma

5 Ways to Overcome Trauma is an article curated specially for individuals who have had traumatic experiences and are struggling to overcome them. I have learned that the most challenging situation to find oneself in is one where you feel helpless, mainly because you do not have enough information or support to motivate you to get better. I hope this article helps you in your journey of taking control.

Understanding Trauma

Before we dive into the 5 ways to overcome trauma, I’d like us to understand fully the concept known as “Trauma” and what it entails.

According to the Oxford Dictionary, “trauma” is a mental condition caused by severe shock, fear, or stress, usually when the harmful effects last for an extended period. Trauma, in most cases, always has a causative agent, which then leads to long-lasting impacts. This is to say that without a reason, accident, incident, etc., there likely would be no Trauma. This further indicates that Trauma is, in fact, a response to an experience or an event which impacts an individual negatively. Examples of such events include war, motor accidents, loss of life (death), natural disasters, Rape, illnesses etc.

Another essential thing to know about Trauma is that even though it can be overwhelming, with the proper treatment, the causes of trauma can be traced, and the symptoms managed. However, the individual who is experiencing the trauma has to be actively willing and involved in managing these symptoms and keeping the Trauma at bay.

It is also critical to understand that even though nerve-recking events cause trauma, it does not mean that everyone who experiences these sorts of events will develop trauma. Also, the period a trauma symptom lasts in an individual varies; for some, it could be days, weeks or months, and for some, it could run into years.

Types of Trauma and Their Examples

We will discuss various types of Trauma below and their examples.

1. Acute Trauma: This is a type of Trauma that develops as a result of an exclusively targeted singular and dangerous event. Such an event is usually spontaneous, unplanned or unexpected and most often results in symptoms(Physical, behavioural and Psychological) that last for a short time.

Examples include Not wanting to ride a bicycle due to a crash or fall, avoiding lifts as a result of being stuck in a faulty one, Avoiding sleep to evade nightmares from seeing a corpse, etc.

Symptoms of Acute Trauma: Many symptoms are associated with Acute Trauma, but we will list the 5 most common ones.

• Anxiety and fear
• Flashbacks or nightmares
• Low mood
• Sleep problems
• Increased heart rate

Causes of Acute Trauma : These are the 5 most common causes of Acute Trauma.

• Workplace accidents
• Car accidents
• Sexual assault or threat of sexual assault
• Physical assault or mugging
• Natural disasters

2. Complex Trauma: This is another type of trauma which results in experiencing numerous scarring or traumatic events often in childhood. Examples of such events include child neglect, abuse, and domestic violence.

Symptoms of Complex Trauma:

• A terribly negative view of self
• Difficulties relating to others
• Low self-esteem
• Anger issues
• Hyperarousal, or constantly being on alert or jittery

Causes of Complex Trauma: 6 common causes of complex trauma

• Domestic Violence
• Childhood abuse, neglect, or violence
• Kidnapping
• Sexual abuse
• Torture, sex trafficking, or slavery
• Racism or discrimination

3. Chronic Trauma : This is a type of Trauma engendered from exposure to prolonged and highly stressful events. Examples include cases of child abuse, bullying etc. The trauma is evident as a result of such negative experiences occurring for a very long period. It is the opposite of acute Trauma.

Symptoms of Chronic Trauma: The symptoms of chronic trauma include

• self-destructive behaviours such as drinking, self-inflicted injuries
• guilt or shame
• Being tense or easily startled
• low recollection of the cause of trauma
• feeling hopeless and worthless
• aggressiveness
• difficulty maintaining relationships etc.

Causes of Chronic Trauma:

These include:

• Poverty
• Abuse
• war
• Violence in the community
• Racism etc.

Other forms of Trauma

Secondary trauma: This is simply trauma by association. It is also know as a vicarious trauma. It is a type of trauma that occurs when an individual develops symptoms of trauma as a result of being in close proximity or contact with someone who has experienced traumatic events.

This does not however, translate to trauma being contagious.

5 ways to Overcome Trauma

Now that we are aware of Trauma, its types, and its most common symptoms, let’s explore the ways one can overcome it

1. Acceptance

One of the first steps in overcoming Trauma is acceptance. This is categorised into ways which include; accepting the fact that the experiences that triggered the Trauma have occured and accepting the need for help. One of the symptoms of Trauma is denial which is a defense mechanism inate in humans to help cope with dangerous events. However, this coping mechanism can be harmful when it prevents the victime from seeking help by creating a facade of everything being fine.

Acceptance is no easy feat and required brutal honesty from oneself, possibly reliving the memories of such Trauma. But it does not negate the fact that it a step in the right direction which points a person to the healthier coping mechanisms needed to overcome their Trauma.

2. Seek professional help

The second vital step in overcoming trauma is seeking help from professionals who are in better positions to prescribe or make recommendations that will help in healing the mind. Trauma’s though may have physical symptoms are largely dealt in the mind. Professionals such as Therapist and doctors work hand in hand to determine if the Trauma is to be treated with medication or counseling. This way, the invidual is getting the required help for the right type of Trauma. As depression or low moods is largely associated with Trauma, it is also imperative that professional help is sought to prevent more ghastly outcomes.

3. Selfcare Practices:

As earlier stated, one of the importance of acceptance is that it leads one into the pursuit of healthier ways to cope. So rather than drinking or inflicting bodily harm, a person can join trusted support groups and learn ways to overcome their trauma. This can be done by speaking to people in the grouo about one’s experiences and learning from others how they have managed their Trauma.

Apart from joining support groups that would validate one’s experiences, self care practices also entails being intentional about caring for one’s self. Developing healthy habbits such as eating balanced meals, regular exercise, regular sleep and creating a healthy outlet to release stress and intense emotions.

4. Patience

It is not wishful thinking to want something that has been tormenting one to stop as soon as possible. It is understandably human, to want the symptoms of Traumas and even Traumatic experiences to vanish. However, this also impedes the healing process which will allow a person overcome their trauma. The stress levels associated with the Trauma level becomes even higher when one becomes unsettled trying to find quicker ways to heal. Patience is another vital step in the journey to overcome Trauma. It involves accepting that what took a period of time to deteroriate will also require some time to correct.

5. Avoid the use of drugs

One easy way to spiral and lose control is by using illicit drugs in the bid to overcome trauma. This ends up causing more harm than good as the drugs are abused leading to more dangerous outcomes. When one engages in the use of illicit drugs, there is no regulation via prescription and most often they become dependent or addicted to said drugs. These harmful substances give a short term break from the Trauma but come with adverse effects as well as health conditions in the long run.

Other ways to overcome Trauma

There are other ways one can engage in dealing with trauma and they include:

• Talking with family and friends
• Meditating
• Moving away from the place that draws one back to the causative agents of the trauma
• Avoiding isolation
• cutting off people that downplay your issues and do not recognize your needs.

Is grief a type of Trauma?

Losing a loved one can be quite traumatising as it affects individuals in different manners. It can lead to various symptoms associated with Trauma and sometimes depending on how the loss occurs, grief can be termed traumatic grief. This does not mean that grief is a Trauma, however, it is largely an emotional response to death.